If you are a beginner marathoner then you
will want to find marathon training plans that are targeted to
first-time marathon runners. Likewise, if you are an intermediate or
elite marathoner then you will also want to find marathon training
plans that are targeted for your level of fitness.
The ideal marathon training plan will have
you training 5 days per week. The reason for this is that it allows
your body to rest for two days during the week. It is this recovery
period where your body has the chance to recuperate. It is this rest
more so than the mileage that you do that gives you the stamina to
continue training. It is similar to a car over-heating. The way to cool
your cars engine down is to turn it off. If you continue to train
without recuperating then your body too will overheat and you will
start to feel lethargic and increase the likelihood of developing
injuries.
Your marathon training plan should also
allow a taper period in the last 3-4 weeks before your marathon. The
reason for this is that your body can not get any fitter in the last
3-4 weeks. If you continue to train then your body will just become
tired in the buildup to your marathon. A better way is to allow your
body to rest and recuperate in the final weeks before your marathon.
This will allow your body to be in peak physical condition on race day.
Ideally, you should aim to be running
around
35-45 miles per week at the start of your taper period. This marathon
training plan will not only have your fitness levels at a peak but also
give your body the chance to recover from the training plan come race
day.
When following the plan you should be
aiming
to have completed at least 8-12 long training sessions in the preceding
3-6 months of training. When you reach the final 3-6 months before your
race your long training session should go for about the same amount of
time that you plan to run your race.
For example, if you plan on running a 4
hour
marathon then your long training session 3-4 weeks before your race
should ideally last for 4 hours. Of course, you will be going at a
slower pace than your race pace during this training session, therefore
you will cover a distance less than the 26.2 miles of a marathon.
Depending on your training performance and pace at which you train,
this final long session should be around 20-22 miles in length.
As you then continue to follow your
marathon
training plan, you should then decrease your training by around 25% per
week during the taper period. The reason for this is that it allows
your body to recuperate and recover to the training it has been going
through by following the plan. In your final week before the marathon,
the total distance that you train will be less than the actual distance
of your marathon. Your body should also be feeling energized during
this time because it is used to expending energy. It is this additional
energy that you will use during your marathon race.
As you can see, there are a number of
factors to consider when choosing which marathon training plans you
will use for the preparation of your marathon. Ideally you should
follow a plan that builds your endurance level at a sustainable rate.
This rate should be at around a 10% increase in distance each week,
therefore allowing your body sufficient time to recover and avoid
injury. Your marathon training plan should also peak 3-4 weeks before
your race to allow you enough time to incorporate a taper period into
your training, therefore allowing you to be at peak condition on race
day.