Marathon Training Plans

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.

Marathon Composure | Marathon Finish Line | Remaining Injury Free

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