A couple of years ago, I asked a personal trainer how to get ready for a 5K marathon. He outlined a guideline of what I could do over the course of two months to get ready. He took into consideration the time I was available and my current fitness level.
To train for a marathon, you need to increase the distance you run over the course of several weeks and months. You need to commit to finishing your training, so having a partner or some accountability will help. Last, you need a consistent schedule that you can commit to every week.
When I was training for a 5K race, I decided to train three times a week and after practicing consistently, I was able to slowly increase the distance I ran each week. The process wasn’t as hard as I thought it would be when I followed the steps my trainer gave me.
First Step to Train for a Marathon
You’ll need to consider a couple of things before you begin.
- How many miles can you already run in a week?
- Is your body recovering from any injuries?
- Is there a marathon you’ve already planned to run in?
- How much time each week can you devote to training?
- Do you have the funds for good shoes and clothing that you’ll need?
- Will you need the motivation to complete the training?
- How will you get the motivation you need?
- Do you enjoy running or think you can?
- Does your doctor say you’re good to start training?
When you ask yourself these and other questions on your mind, it will give you insight into how your training program can be tailored to your needs.
You may have already finished a 5K, 10K, or half marathon if you’re looking into training for a marathon. You may want to skip down to the heading Marathon.
Get Started
You can go from 0 to hero, in six months to a year. Start by running a couple of times a week. Soon you’ll be able to run 1 mile. Now just keep with it until you’re ready for 26.2 miles (a marathon). Easy right? Maybe not so much, but definitely worth it.
The longer you train for the marathon, the more time you give your body to prepare, and the less likely you will injure yourself during a race.
Maybe one of the most important things to remember during the entire journey toward running a marathon is YOU DON’T NEED TO FOLLOW A TRAINING SCHEDULE (article). I’ll be giving you lots of schedules, but the best plan is to DO WHAT WORKS FOR YOU AND YOUR BODY.
Being consistent with your running and taking care of yourself in between will allow you to recover mentally, heal physically, and build up endurance.
Set Smaller Goals
The easiest way to not run a marathon is to get overwhelmed. It’s important to keep perspective when setting goals. Your first goal is just to start.
Next, you want to try for
Get some satisfaction (article). To continue running, you’ll likely need to find some way to motivate yourself. Run with a partner, run with music, run for a cause, or because you love the outdoors.
One way runners stay motivated is to set smaller running goals. If you haven’t run a 5K (3.2 miles), sign up and train for this first.
Schedule Training
Setting a schedule will help you achieve your 5K timeline goals. Get out your calendar and schedule your first week. You can hold off scheduling your next week if you want to see if this schedule works.
Then you should try to commit to a routine for the rest of your training schedule if possible.
Running on alternating days about 3 times a week is a good way to start. Walk/Run on the other days is also important 3 times a week so you can be ready in about 8 weeks.
Sun. | Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. |
| Rest | Run | Walk/ Run? | Run | Walk/ Run? | Run | Walk/ Run? |
This alternative schedule gives your
Ways to Stay on Track
Injury can occur during running, but most injuries are avoidable. You want to feel good when running, not in pain. So how do you do that?
Warming up before you run is a healthy practice. Do some jumping jacks, marching in place, squats, stair-stepping, or some light jogging in place.
This will help you to warm up your muscles, so you’re less likely to injure them during your run.
Stretching is usually done after your run. You are helping yourself prevent injury when you stretch. Stretching your legs can be done for about 30 seconds in various positions.
Try to stretch the different muscles you use when running. This includes the leg calves, hamstrings, glutes, and quadriceps. There are several more muscles to stretch if you’re going to be thorough.
Just remember to be aware of how tight your muscles are and how far your stretching, to prevent injury during stretching. Take it slowly and monitor how your legs feel as you stretch.
If you really don’t want to run, walk (article). Walking can be combined with your training routine. Someone who runs and walks might have slower results, but will likely pace themselves better and may lessen the risk of injury from pushing too hard.
Something I used to do if forget to hydrate enough before I exercised. Water is essential for proper muscle function and energy regulation. It will help eliminate the waste products produced made during exercise and help you to regulate your body temperature.
Getting properly fitting shoes and clothing can make all the difference, between enjoying your running experience and having a painful experience.
Your shoes should be snug and give your toes enough room to wiggle. Make sure you have enough arch support and that there is no rubbing when running.
Your clothing should allow you to move freely and draw perspiration away from your skin. Determine the weather you’ll be running in and get comfortable and breathable clothing.
To decide how fast you want to get ready for
This shouldn’t feel like you’re pushing yourself to the limit; it should feel like a natural calm run. When your breathing, legs, heart, or body feels strained, it may be time to take a break to stop and walk.
5K (3.1 miles)
A 5K is something you can train for in a matter of months.
Possibly one of the easiest ways to train for a 5K is to run for a set time period each day for a week. The next week you increase the time and so forth each week.
If you start running 5 minutes the first week and increase your time 5 more minutes the next week, you’ll get to 30 minutes of running in 6 weeks.
If you’re just beginning, you’ll likely want to spread your training schedule over 8 weeks or more.
Once you’re running for about 30 minutes, you’ll likely be able to run in a 5K, even if you do some walking along the way.
Running 5K – Use this chart if you think it can work for you.
(This plan may not work for all. It is meant for beginning runners. You may also want to spread the number of miles run more evenly each week.)
Before you start training, you may want to test your ability level by doing a self-test. This will help you determine the best fit for your training schedule.
Below are three training schedules based on how much time you might want to put in each day to get ready for a 5K run.
| 5K Training – Determine What Training Level You’re At |
| If you can run 5 minutes or less, you’re likely at level 1. |
| If you can run 10 – 20 minutes, you’re likely at level 2. |
| If you can run 20 – 30 minutes, |
| If you want to walk then try this plan – Walking a 5K. |
For Level 1 – Use this guide if you think it can work for you.
(Walking every other day will help you build up the stamina and muscle strength for the race.)
(Tip – On walking days, try walking faster for 5-minute periods, to get your heart rate up. Each week you can work on walking faster for longer periods.)
| Level 1 | Sun. | Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. |
| W1 | Rest | Run/Walk (10min.) | Walk (30min.) | Run/Walk (10min.) | Walk (30min.) | Run/Walk (10min.) | Walk (30min.) |
| W2 | Rest | Run/Walk (15min.) | Walk (35min.) | Run/Walk (15min.) | Walk (35min.) | Run/Walk (15min.) | Walk (35min.) |
| W3 | Rest | Run/Walk (20min.) | Walk (40min.) | Run/Walk (20min.) | Walk (40min.) | Run/Walk (20min.) | Walk (40min.) |
| W4 | Rest | Run/Walk (25min.) | Walk (45min.) | Run/Walk (25min.) | Walk (45min.) | Run/Walk (25min.) | Walk (45min.) |
| W5 | Rest | Run/Walk (30min.) | Walk (50min.) | Run/Walk (30min.) | Walk (50min.) | Run/Walk (30min.) | Walk (50min.) |
| W6 | Rest | Run/Walk (35min.) | Walk (55min.) | Run/Walk (35min.) | Walk (55min.) | Run/Walk (35min.) | Walk (55min.) |
| W7 | Rest | Run/Walk (40min.) | Walk (60min.) | Run/Walk (40min.) | Walk (60min.) | Run/Walk (40min.) | Walk (60min.) |
| W8 | Rest | Run/Walk (45min.) | Walk (60min.) | Run/Walk (45min.) | Rest | Rest | Race! |
For Level 2 – Use this guide if you think it can work for you.
(At this level, decide if your body needs rest between runs. If not, walk or run/walk 30min or more on days you’re not running.)
Tip – (At this level, do a body scan during walking days. If your body is recovered enough, walk or run/walk 30 minutes and get your heart rate up for longer periods each week. Rest if you need it. Recovery is just as important as training.)
| Level 2 | Sun. | Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. |
| W1 | Rest | Run (10min.) | Walk? 30min. | Run (10min.) | Walk? 30min. | Run (10min.) | Walk? 30min. |
| W2 | Rest | Run (15min.) | Walk? 30min. | Run (15min.) | Walk? 30min. | Run (15min.) | Walk? 30min. |
| W3 | Rest | Run (15min.) | Walk? 30min. | Run (15min.) | Walk? 30min. | Run (15min.) | Walk? 30min. |
| W4 | Rest | Run (20min.) | Walk? 30min. | Run (20min.) | Walk? 30min. | Run (20min.) | Walk? 30min. |
| W5 | Rest | Run/Walk (20min.) | Walk? 30min. | Run (20min.) | Walk? 30min. | Run (25min.) | Walk? 30min. |
| W6 | Rest | Run (25min.) | Walk? 30min. | Run (25min.) | Walk? 30min. | Run (25min.) | Walk? 30min. |
| W7 | Rest | Run (25min.) | Walk? 30min. | Run (25min.) | Walk? 30min. | Run (25min.) | Walk? 30min. |
| W8 | Rest | Run (30min.) | Walk? 30min. | Run (30min.) | Rest | Rest | Race! |
For Level 3 – Use this guide if you think it can work for you.
(At this level, decide if your body needs rest between runs. If not, walk or run/walk 30min or more on days you’re not running.)
Tip – (At this level, do a body scan on walking days. If your body is recovered enough, walk or run/walk 30 minutes and get your heart rate up for longer periods each week. Rest if you need it. Recovery is just as important as training.)
| Level 3 | Sun. | Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. |
| W1 | Rest | Run (15min.) | Walk? 30min. | Run (15min.) | Walk? 30min. | Run (15min.) | Walk? 30min. |
| W2 | Rest | Run (20min.) | Walk? 30min. | Run (20 min.) | Walk? 30min. | Run (20 min.) | Walk? 30min. |
| W3 | Rest | Run (20 min.) | Walk? 30min. | Run (20 min.) | Walk? 30min. | Run (20 min.) | Walk? 30min. |
| W4 | Rest | Run (25min.) | Walk? 30min. | Run (25min.) | Walk? 30min. | Run (25min.) | Walk? 30min. |
| W5 | Rest | Run/Walk (25 min.) | Walk? 30min. | Run (25 min.) | Walk? 30min. | Run (25 min.) | Walk? 30min. |
| W6 | Rest | Run (30min.) | Walk? 30min. | Run (30min.) | Walk? 30min. | Run (30min.) | Walk? 30min. |
| W7 | Rest | Run (30min.) | Walk? 30min. | Run (30min.) | Walk? 30min. | Run (30min.) | Walk? 30min. |
| W8 | Rest | Run (35min.) | Walk? 30min. | Run (35min.) | Rest | Rest | Race! |
What if you don’t want to run, but you do want to be in the Race?
Walking is still fine for most races. Some people will speed walk, walk and run, or just walk the entire time. It will take about an hour at a normal pace.
How do you train for a 5K race when you’re only walking? Do a lot of walking.
Walking a 5K – Use this guide if you think it can work for you.
(On alternate days warm-up for 5-10 minutes and then walk quickly to get your heart rate up. Take a break every 5-10 minutes when walking fast.)
| Walking | Sun. | Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. |
| W1 | Rest | Walk (30min.) | Walk fast (10min.) | Walk (30min.) | Walk fast (10min.) | Walk (30min.) | Walk fast (10min.) |
| W2 | Rest | Walk (30min.) | Walk fast (10min.) | Walk (30min.) | Walk fast (10min.) | Walk (30min.) | Walk fast (10min.) |
| W3 | Rest | Walk (30min.) | Walk fast (15min.) | Walk (30min.) | Walk fast (15min.) | Walk (30min.) | Walk fast (15min.) |
| W4 | Rest | Walk (30min.) | Walk fast (15min.) | Walk (30min.) | Walk fast (15min.) | Walk (30min.) | Walk fast (15min.) |
| W5 | Rest | Walk (30min.) | Walk fast (20min.) | Walk (30min.) | Walk fast (20min.) | Walk (30min.) | Walk fast (20min.) |
| W6 | Rest | Walk (30min.) | Walk fast (20min.) | Walk (30min.) | Walk fast (20min.) | Walk (30min.) | Walk fast (20min.) |
| W7 | Rest | Walk (30min.) | Walk fast (25min.) | Walk (30min.) | Walk fast (25min.) | Walk (30min.) | Walk fast (25min.) |
| W8 | Rest | Walk (30min.) | Walk fast (25min.) | Walk (30min.) | Rest | Rest | Race! |
As you prepare for the race, get familiar with the track and what will happen before and after the race. Consider the weather report to wear the appropriate clothing for the race.
Remember that too much clothing may cause you to overheat. You want to be warm, but not overly so.
10 Tips When Running a 5K
- Get involved with a group that trains together to help you stay on track.
- Get into the habit of drinking enough water. Try a water calculator to see what your daily needs are and how much extra you’ll need as you exercise. This will help your body with many health benefits.
- Get into the stretching habit. Injuries are common when not stretching or stretching the wrong way. Make sure your legs are warmed up and are stretched often.
- Have a mission. Decide why you’re running so I can help pull you through any difficult times.
- Set aside the time in advance. Tell everyone you’re running in the next 5K. And you’ll be training, so you may not be available for extra activities for a while.
- If you need help with training or leg issues (article), get help. Don’t let any injury or other issues wait. Get help right away. You’ll need to be willing to ask for help, so things don’t get worse.
- Do whatever you need to, to ensure it’s a good experience. Have a good time, and be in the moment as much as possible.
- Eat properly the days before the race. Eat what you’d normally eat, so your stomach is fine on the day of the race.
- Get to the race about an hour before, for parking, bathroom, warm up and stretching, and sign in if needed.
- Pace yourself on the day of the race. Take a rest and hydrate if needed. Just do what you’ve been doing to prepare for the race. No need to try to overdo it. Finish and celebrate your accomplishment.
Finished!
Focus on what you’ve accomplished. You’ve done something great for yourself and possibly inspired others too. Give yourself the proper credit so it can help carry you on to feeling good about continuing toward a full marathon.
No need to worry about what others think or to advertise what you’ve done. Create some internal motivation by signifying the accomplishment with a little honest self-praise.
Once you’re done with the race. Rest as much as you need, then keep up the momentum. Treat any issues/injuries before training again, so you’ll be able to continue on the path toward running a full marathon
10K (6.2 miles)
You’ve done it. You’ve passed the 5K goal and are ready to work toward a 10K. You now have more experience and know better how to schedule your time and keep up the routine.
Decide how you want to go about your next running goal. You have the option of training with a group or by yourself. What works for you?
Are you ready for another 8-week training routine? If you are, you can train for a 10k similar to a 5K. If 8 weeks is too short for your schedule, try taking a longer approach and build some more endurance.
If you can run 2-3 miles fairly easily, then you’re probably ready for an 8-week training preparation for a 10K.
Keep in mind that your training session will take longer, and you’ll need to get the OK from your physician if you haven’t already.
Start with a Plan
Get into the goal frame of mind. Look for a 10K that fits into your schedule and commit to running. For some, it’s easier to run with a group or friend so they can keep up their commitment.
Once you know what you are doing, create a detailed plan on a calendar or Excel sheet of how often and how long you will train each week.
Running 10K – Use this chart if you think it can work for you.
(This plan may not work for all. It is meant for beginning runners. You may also want to spread the number of miles run more evenly each week.)
Some individuals may want to take a rest day after running. You’ll need to listen to your body, and determine how much rest you need. Don’t forget to do strength training and cardio on alternate days.
You’ll need strong muscles to absorb impacts and for proper form while running longer distances.
Ways to Stay on Track
When exercising every day, except for one, you will find out what your body is capable of. During this time, you’ll find drinking water is a key to performing and functioning your best. Don’t forget to hydrate at regular intervals.
If you’re not used to hydrating at frequent time periods, add reminders on your phone or get an app to help you remember how much water you need to drink.
Your body will thank you when it’s properly hydrated. You will feel better when exercising and it will help with most of your body functions. It’s kinda a magical solution to many of the problems we may encounter.
If you can’t imagine drinking that much water, you might be able to find a flavor packet you can add to your water.
How much water should you drink? Getting an app for your phone will help you get an approximate number of ounces you should drink a day with exercise.
Normally, you should be drinking about half an ounce to one ounce of water per pound. A 100-pound individual should drink between 50oz – 100oz of water each day. The more they exercise the closer they should come to drinking 100 ounces of water in a day.
After you’ve determined how much you should drink each day, remember
The goal is to get into the habit of drinking as much as your body needs. It will take a
You’ll need to use the restroom more at first, but eventually, you’ll return to a normal number of bathroom visits. Just be consistent to see healthy results for your body.
On
One these days, do a scan of your body. Do your muscles feel tight? Do you feel dehydrated? When you start exercising on alternate days, are you overheating or feel exhausted after a short period?
If there is a sign of something not running smoothly, take this day off and work on correcting the issue.
Resting properly is just as important as training for the race. Take 1-3 days for rest. You can adjust the mileage you run to meet the needs of your body. Pushing too much creates problems that will prevent you from getting the most from your training.
Some things to try on alternate days are:
- Getting a
massage . - Tracking your water consumption thoroughly.
- Warming up your muscles and stretching.
- Getting to bed earlier (article).
- Go on a hike. Swim. Play soccer. Fast walking.
- Journal about your progress and plan what needs to happen next.
Make these days a time to reflect on what is going well and what you can do to improve. Remember to rest if needed, but try not to make excuses for yourself.
You may feel tired and think you need a break. You’ll really know if you are not ready to exercise these days by getting out there and doing it. If you feel off, stop and take a day off.
On race day, you’ll want to be fully prepared. Getting yourself rested and in good spirits will be a big help. Here are some things to consider before the race.
- Check that your shoes (article) and clothing are in good condition.
- Eat normally the week of the race, making sure you hydrate regularly.
- Possibly eat more carbs the week of the race, especially if your running longer than 60 minutes.
- Eat a meal that is high in carbs about 3 hours before the race, that your body is used to. Not too much food, though.
- Eat foods like bread, bagels, oatmeal, yogurt, potatoes, pasta, granola bars, and bananas.
During the race, start slowly and continue at a slow and steady pace that is good for you. During the race, have a sports drink or some carbs so you can get the energy you need to endure until the end.
After keeping a slow pace, the last miles or two may go quicker if you want to pick up the pace and run at a faster pace. Remember to take a
If you need to walk, then do it. Walking might seem like cheating or not accomplishing your goal, but as long as you cross the finish line, you’re a winner!
Half Marathon (13.1 miles)
After you’ve accomplished your goal of running a 10K, consider running a half marathon.
This is twice as long as a 10K. But if you’ve been successful with your 10K, a half marathon is a great next step for you.
If you’ve
Think about how well you’re doing with your daily running and assess if your body is ready for a rigorous routine or a less rigorous one.
The chart below is for beginning-level half marathon runners. If
Plan Out Your Training
Get into the goal frame of mind. Look for a half marathon that fits into your scheduling plan. Make a commitment to run. Your level of commitment may waver over the course of training. You’ll have good days and bad days.
Get motivated to keep going. Watch videos, talk with friends and family, set mini-goals, and celebrate the accomplishments of the week.
Set out your plan on the calendar or Excel sheet. Using a running app on your phone can give you lots of additional information that will be valuable in helping you see your progress.
During this training time, remember it’s important to have strength in your core and legs. You’ll be running for long periods and proper form and strength will help you prevent injuries and control your body as your endurance wears low.
Half Marathon – Use these charts if you think they can work for you.
(This plan may not work for all. It is meant for beginning runners. You may also want to take a week’s break to recover after every 4 weeks.)
Listen to your body during your training. Slow down if your body tells you to. Push a bit more if you’ve got the stamina and you’re legs are in healthy condition.
Be prepared to regularly do a body scan and see how you’re feeling day to day and week to week. If you’re more aware of your body, you can get the most out of your workouts.
One more tip… every 4 weeks, take a break from running for a week but continue to do strength training. This will give you some recovery time for your joints, bones, etc, and help you continue with less risk of injury.
Ways to Stay on Track
Take a break from the training routine, but keep up the running. This can give you time to recover and help you get your motivation back. It’s a good idea to take up to six months to get ready, so you are at your best during the race and are successful.
You can create a blog, or post your weekly progress on Facebook. People are eager to learn about what you’re doing, especially if it includes pictures and video.
Posting to YouTube can be awkward if you haven’t done it before. But you can create a private or public channel to get some encouragement from others and create a little accountability.
If you post a weekly video to YouTube, people will expect more and ask you when you’re going to post next.
Imagine eating fast food on most days and then switching to eating only vegetables. What do you think would happen?
Well, I haven’t had that extreme of a change, but I did eat mostly vegetables for one week. At least 3/4 or more of the food I ate was a vegetable. I had some grains and fruits also.
I hadn’t taken the time to shop that week, so I just ate what I had. And I felt really good after that week. I was surprised.
It’s no wonder our bodies can have such big differences in how we feel if we are not eating a consistent diet. (Amazon Link)
Try planning out small changes to your diet that may give you extra energy and higher levels of natural mood-lifting chemicals.
I suggest unprocessed food, fruits, free-range eggs, nuts, and uncooked vegetables as a way to substitute for some foods that might not be as healthy.
Don’t forget about nutritional supplements. Some have been researched to have health benefits for those who exercise regularly.
Running all the time will have an impact on your whole body. Going the extra mile to get the best shoes (article) for you will make a big difference.
Going to a running store or sports shoe store might help. They can give you advice and guidance. Some of the employees may have already run a half marathon and can tell you about their experience.
You may want to try different sets of shoes on different days and find the shoe that works best for you (article) while running.
Get some good socks as well. There are a wide variety of good socks (article). Some say that compression socks help with running longer distances, wool socks for moisture protection, thin dual-layer socks so you don’t get blisters, and softer socks for comfort.
Getting a good pair of earphones (Amazon Link) and an armband for your phone will give you time to listen to your favorite podcast or music.
Alternatively, you can get a tiny MP3 player (Amazon Link) and clip it on your shorts and you won’t even notice it.
Be Ready for Your Half Marathon
Once you’ve you’re near the end of your training, start getting ready for the race.
Be well-rested and free of injuries the week of the race. Check your shoes are in good condition several weeks before the race, and get new ones if needed.
You’ll want to start carb-loading 2-3 days before the race. Eat about 16 calories of carbs per pound. So a 100 lb runner would want to eat about 1600 calories of carbs for 2 or 3 days before the race.
Eat a meal that is high in carbs, about 3 hours before the race, that your body is used to. Don’t eat too much food, though.
Eat foods like bread, bagels, oatmeal, yogurt, potatoes, pasta, granola bar, and bananas.
Day of the Race
Check your race packet, look over the track, and get familiar with it. Look at any information you’ll need before you start.
Make sure you have your number bib. Look for where the bathrooms are, the starting line, and where you need to be at
Make sure you have clothes ready to change into after the race and have someone give them to you or ensure they are dropped off at the endpoint of the race.
Warm up about 30 minutes before the race. Get warmed up for 15 minutes. Try warming the arms, chest, legs, and core. Then stretch a bit. This should help you perform better during the race.
During the race, keep it slow or at a normal pace.
Remember to take a
If you need to walk, this can give you a rest and help you recover emotionally and physically. If you are continuing the race, you’re accomplishing your goal. Do your best to reach the finish line. Even if you don’t make it,
Marathon (26.2 miles)
Running a marathon is a great accomplishment. About 500,000 people in the U.S. and Canada have finished a marathon in 2018. In 1895 the Olympics had its first marathon.
If you’ve been training for six months to a year or more, you may be ready to prepare for a marathon.
If you’re just starting to run, start reading from the beginning of this article for steps to take toward your goal of running in a marathon.
How to Plan Your Marathon Training
You can first start with a plan that fits into your fitness level. See your doctor for a checkup and let them know your plans to start training for a marathon. A good way to start your plan is to start a pre-training test for yourself.
Pre-training Test
Run for a couple of weeks to a month and determine where you are at. Here’s what to do.
- Start by picking at least three days each week to start running.
- Try and get your healthy eating habits and water drinking habits more consistent.
- Determine what shoes and socks you need to wear for long-distance running. Make sure you have the best shoes for your foot type.
- Get into the habit of taking about two days of muscle-strengthening exercises. Strengthen your legs, arms, core, and chest.
- Take breaks when you need to. Prevent injury by stretching out after your running and strengthening exercises.
- Think as you run each day what other things you might need to motivate and help you make this journey to its culmination of a marathon. (Examples are a partner, a team, a coach, a journal, and a reward for yourself when you finish.)
If you’ve taken the time to check where you’re at with your commitment and routine for at least several weeks, you can then determine what plan will most likely help you achieve the best outcome.
Plan Out Your Training
Marathon training is a lifestyle; at least for a while. You’ve taken upon the role of a professional runner.
How you
A training program might last about 16 weeks, but remember, your body is the best indicator of how long your training should take. Most runners will tell you to take your time and plan out as long as you need.
Start by signing up for a marathon. If you did a
A program I use for free is – Google Docs Spreadsheets. I use this to save data and retrieve it anytime I want. You might want to check out the various templates that can help you make a schedule that works for you.
Sometimes it’s motivational, helpful, and fun to get a smartwatch. It can help you get a lot of feedback that might help you track important goals such as heart rate and distance run.
If you don’t have a smartwatch, a phone is the next best thing to use when running. Popular running apps are Runtastic and Runkeeper. There is a lot to choose from, so explore the one that works best for you. (Amazon Link)
Your phone and smartwatch can help you plan out your weeks, by providing data about how you did each run session. You can then evaluate how best to plan your future runs.
Another thing to consider when planning is how strong your whole body is.
Just like a gymnast can control their body and can use that control to maneuver in a very controlled way, long-distance runners need to have a fair amount of strength and control when running.
A sixteen-week program, like the one shown
Full Marathon – Use these charts if you think they can work for you.
(This plan may not work for all. It is meant for beginning runners. Try to be
Taking your time during your training will really pay off. Try not to get stuck in a rat race, and get stuck with a marathon that you are not ready for.
If you like running, the marathon is not the end game, but a stop along the way. Considering the race as a milestone. It’s a part of the bigger picture.
What picture? The picture of the health and fitness of your entire body. You’re stronger, faster, and have increased your capacity for new physical activities that were out of reach previously. That’s pretty amazing!
Ways to Stay on Track
Use your phone or a smartwatch –
It can be fun to look at the maps where you’ve run a certain course. Finding a
You can collect heart rate data over time and buy an oximeter to record your body oxygen levels before, during, and after your run. If you don’t have a heart rate monitor, an oximeter will also take your heart rate.
Recording how you felt during your run can help you later on. Write down your good runs and difficult runs, to see if there are any trends in your life, that are related to your running experience.
You can record water intake, sleep each day, diet, and changes that are different from your average day. These might give you insight into your running performance.
Having a training team or partner may be the best decision you can make. Going it alone might be something you enjoy, but it might not be enough. Partners and groups are great for providing the motivation that we ourselves might not be able to provide.
Groups are getting together all the time, preparing for marathons. It might be to your advantage to seek out a professional training group so you can get specific help for your training needs.
A Full Marathon
So you’re 3 weeks away from the day of the race. This would be a good time to check all your vitals and make sure you are prepared.
Get a foot check. Ask a friend or running partner to check out your foot. They may notice something you don’t. Ensure your feet can stretch properly, are free of blisters, and have thick enough skin on the bottom of your feet. Cut your nails, but not too far back.
If you need to fix anything, now is the time. Get massages for muscles, apply skin toughening spray if needed, and take care of any sores.
Next is your shoe check. Make sure you have shoes that are ready for the marathon, along with a great pair of socks. Get any gear you need now, so you have time to use it thoroughly before the race.
Get anything else you need during the race, including foot and leg lubricants, sunscreen, energy gels, a hat, sunglasses, bandages, and an anti-chaffing guard for nipples.
Have your warm-up clothing, if needed, before the race and clothing to change in after the race. Check the packet that you will receive for specific race day information.
Giving your body time to recover a bit the last few weeks before the marathon will help you be ready for race day.
Slow down your training and allow your body to heal by taking time to invest in rest, nutrition, hydration, and muscle recovery.
Race Day
Many race day preparations have been discussed previously in the article, so I’ll just touch on a couple of items.
Hopefully, you feel well-rested and are free of injuries on the day of the race. You should have been carb-loading 2 -3 days before the race and making sure at least the day before you were drinking enough water.
Remember to get there about an hour beforehand have an idea of the track, and prepare in your mind how you will tackle different sections. Don’t forget to get your muscles warmed up and stretched out about 30 minutes before the race. Go to the bathroom, have all the gear you need, and make sure you have all your gear.
RACE! This is the fun part. Stay with your group, or go solo. Take as much time as you need, and walk whenever your body is telling you to. If you have a problem, don’t be afraid or unwilling to go to the medical tent.
Pace yourself and decide when’s the best time to kick in a little more speed. As you continue, take advantage of all the drink stations and drink slowly.
Keep your mind focused on positive thoughts, music, or images when you start to lose emotional momentum. Think about what works best for you and try that.
Finish Line! You’ve made it to the finish line if everything has gone according to plan. If not, you’ve created an experience that will stay with you for the rest of your life. Winners are the ones who try and experience life.
After the Race
You’ve finished and now it’s time to take care of yourself. Go home, take a shower, or cold bath to lower
You’ll need to focus on keeping your body moving the next week of recovery, but not exercising. Getting a message only after your legs have had time to heal. Try waiting about 3 days for a massage or stretching your muscles. Maybe a light massage or light stretching is OK.
The first 3 days after the marathon, just relax and don’t do much. Eat carbs,
You’ll also have an immune system that is working hard. Resting, eating healthy, and taking supplements will help your body to recover and get the immune system back in shape.
I would likely walk to get the blood circulating during the first week, but not do any running. Everyone is different, but to be on the safe side, you should wait 2-3 weeks before getting back into any real exercise routine.
As your body heals, try a little bit more. No need to hurt it while it’s healing. After two weeks, choose to do light running or wait one more week. When three weeks have passed, you’re likely ready to get going again.
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Related Questions
How to train for a triathlon?
Beginners will work for about 3 months on swimming, biking, and running to get themselves ready for a sprint triathlon. During the triathlon, they will swim about half a mile, bike about 12 miles, and run about 3 miles.
What
The qualifying times are usually used to determine where in the race you’ll start. If you’re at the front of the race, you’ll likely have run a marathon previously, in about 3 hours. An average person will run the race in about 4.5 hours.