This
training schedule for marathon runners is ideal for running your
first marathon and following a program that is designed to work.
The reason is that I find most beginner marathoners do not follow a
specific and proven marathon training schedule. Especially in the
build-up phase
of their training and often wonder why it is they develop
debilitating injuries.
The
best training schedule to follow is one that has been proven to work
by thousands of marathon runners. That is why I decided to create the
marathon bible eBook. That way marathon runners from around the
planet can discover exactly how to train for their first marathon.
When
training for your marathon, the idea is to build up your weekly
mileage slowly. Perhaps the biggest mistake I see is beginner
marathon runners starting out all enthusiastically in the beginning.
Then they develop a running injury because of over-training.
A
better way is to follow the 10% rule when training for a marathon.
The
10% rule states that you should not increase your weekly mileage by
more than 10% in any given week that you are building up your
marathon training.
For example, just say
after a couple of weeks of
training you have built your mileage up to 20 miles per week. Then if
you continue to build your mileage then in the next week you should
aim to do around 22 miles.
Obviously,
if you run 23 miles that is OK. But for the majority of the increase
in your mileage, aim to increase by just 10% in any given week.
The
marathon running training schedule that you follow should also
aim to peak the distance of your training sessions around 3-4 weeks
before your marathon race.
What
I find is that most beginner marathon runners train hard right up
until their actual marathon race. However, if you are training hard
right up until your race you are not giving your muscles the chance
to recover from the marathon training program you are following.
A
better program to follow is to build up to your maximum weekly
mileage and long training sessions. And do it so that you peak your
running
around 3-4 weeks before your actual marathon race. The reason for
this is that you can then incorporate a taper period into your
training program.
In
the taper period you should aim to then decrease your weekly total
running mileage by around 25% each week. The reason for this is so
that it is virtually impossible to get any fitter in the last month
before your marathon race.
Incorporating a taper
period into your marathon training schedule for beginners gives your
muscles a chance to recover. Especially from the strain they have gone
through in
the build-up phase. The last thing you want is to develop an injury
in the last month before your marathon race.
The
taper period in the final month before your marathon race also gives
you a chance to work on your running technique. What I do during the
taper period is to consciously work on my
running technique by being aware of the swing of my arms.
I also look
at the technique of my running stride rate, knee lift, heel strike
and posture. The reason for this is that a better running technique
allows you to be more efficient in your marathon and post a better
finishing time.
Following
a correct taper period in the last month of your marathon training
schedules
will allow you to feel fresh and revitalized when you line up for the
start of your marathon race. However, your real endurance levels will
come from the marathon training schedule that you follow in the
build-up phase of your marathon.
That
is why it is critical that you follow a proper marathon training
schedule that has been proven to work and allows you to finish your
marathon. So I encourage you to look around this site and discover
this training schedule for marathon runners that has been proven to
work.