Marathon Training Schedule For Beginners
Posted By on June 6, 2010
This marathon training program for marathon runners is perfect for training for your first marathon and following a program that is created to get results. The main reason is the fact that I find most newbie marathoners do not adhere to a specific and proven marathon running schedule. Especially during the build-up stage of their training and often wonder why they develop debilitating injuries.
The best running schedule to do is one which has been verified to work by thousands of marathon runners. That is why I decided to write the marathon bible eBook. That way marathon runners from all around the planet can find out exactly how to train for their first marathon. When training for the marathon, the idea would be to improve your weekly mileage gradually. Perhaps the greatest mistake I see is newbie marathon runners beginning out all enthusiastically within the beginning. Then they develop a running injury because of over-training. A better way would be to adhere to 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 provided week which you are building up your marathon training program. For example, just say after a few weeks of training you have got your mileage up to 20 miles per week. Then should you keep on to build your mileage then in the next week|you should aim to complete around 22 miles. Obviously, should you run 23 miles that’s OK. But for the majority of the improvement in your mileage, aim to increase by just 10% in any single week.
The marathon training program that you follow should also aim to peak the distance of your training sessions around 3-4 weeks before your marathon race. What I generally find is that most newbie marathon runners train hard right up till their first marathon race. Nevertheless, if you are training hard straight up until your race you are not giving your muscles the opportunity to recover from the marathon training plan you’re following. A much better program to adhere to would be to build up slowly for your maximum weekly mileage and long running sessions. And do it so you peak your running close to 3-4 weeks prior to your first marathon race. The main reason for this is that you can then incorporate a taper time period into your running schedule.
Within the taper time period you should try to then decrease your weekly total mileage by around 25% each week. The main reason for this is to ensure that it’s virtually impossible to get any fitter within the last 30 days before your marathon race. Incorporating a taper period into your marathon running schedule for beginners provides your muscles an opportunity to recover. Particularly from the strain they’ve gone through in the build-up stage. The last thing you want is to produce an injury within the final month prior to your marathon race. The taper period in the last month prior to your marathon race also gives you an opportunity to work on your running technique. What I do throughout the taper time period is to consciously focus 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 technique enables you to become more efficient in your marathon and post a better finishing time. Following a focused taper period in the last 30 days of your marathon training schedules will permit you to feel fresh and revitalized whenever you line up to the beginning of your marathon race. Nevertheless, your main endurance levels will derive from the marathon running routine which you adhere to within the build-up phase of your marathon. That’s why it is essential that you follow a correct marathon running schedule that has been proven to get results and enables you to finish your marathon.
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