This marathon training schedule
for beginners is designed for the first-time marathoner to run and
finish a marathon. Following a step-by-step
marathon training program is critical for
beginner marathoners to finish a marathon and remain injury free.
From
what I've found, there are a
number of differences between beginner marathon runners and elite
marathoners. Perhaps the biggest difference is that elite marathon
runners follow a marathon training schedule that has been proven to
work.
However,
beginner marathoners typically don't follow a
marathon running training schedule that is designed to work. Instead
many
beginner marathoners just start training and run as many miles as
they can before their marathon race.
Elite
marathon runners
on the other hand tend to follow a systematic training program when
training. And it is this systematic training program that leads to
improved results over the marathon distance. The reason is that they
not only maximize their weekly mileage but they do it in a way so as
to remain injury free.
The
biggest mistake I
see beginner marathoners make is to train way too many miles on the
road. Especially in the starting phase of their training so
they tend to burn out physically. Plus their motivation also starts to
suffer because they start to feel drained emotionally.
Perhaps
the best
marathon training schedules I see for beginner marathoners tends to
break up their training sessions. Rather than just running mile after
mile every day of the week, a better training program is to break
your training sessions up.
Typically
all good
marathon training programs incorporate long training sessions with
shorter training sessions. They also make sure marathoners also have
rest days mixed into their weekly schedules.
That
is why it is
important to follow a marathon training schedule that is designed for
the complete beginner. If you follow a more advanced training program
then you will either give up on your training or develop an injury.
Depending
on how you
want to break up your training schedule for marathon running, most
elite marathon runners
only have one long training session each week. They usually do this
on a weekend when they have the time to do it. During the long run
they also try to maintain a heart rate of approximately 70% of their
maximum heart rate.
It
is this long training
session that elite marathoners get their main endurance from when
training for their next marathon race. And it is this long run that
most beginner marathoners do not include in their weekly mileage.
Elite
marathoners also mix up their training outside of this long training
session.
They
usually also do a semi-long training session as part of their
weekly training schedule. This is like a balance between their weekly
long run and the rest and shorter training sessions
throughout the week. This is part of a training program I recommend
for beginner and first-time marathoners.
I
also recommend that
first-time marathon runners also have at least two rest days in their
training schedule. And to have a rest day especially after their long
weekend training session. The reason for this is to give your muscles
a chance to recover from the strain they go through when doing a long
training run.
If
you are a beginner
marathon runner then it is important to follow a training schedule
that is similar to that used by elite marathoners. If you continue to
just go out and run mile after mile then you will more than likely give
up on your training program.
Not
only that but if
you train day after day then you will also most likely develop running
injuries from the stress and strain you are placing on your body.
Typical over-use injuries when training for your marathon include
achillies tendonitis, runners' knee and stress fractures.
If
you do develop an
injury when training for your first marathon it can then set you back
weeks and sometimes months. The reason for this is because it will take
your body time to overcome the injury. In this recovery period you will
also lost your fitness levels. Therefore you will have to start over
again to build up to your endurance levels prior to getting
injured.
If
you do follow a
proven marathon training schedule then you will usually avoid getting
injured. Plus you will also build your endurance levels and stamina the
right way. That means you will develop more robust muscles by following
a training program that has you train for your marathon the right way.
The
schedule
should incorporate a training program that includes one long run
throughout the week. This long run should usually be done on the
weekend.
The marathon training
schedule should also include a semi-long run. This should usually be
done in the middle of your training week. Plus your beginner marathon
training
schedule should also incorporate rest days if you want
to remain injury free in the lead-up to your marathon race.