Training Marathon
Training to run a marathon

 

Marathon Training

Running in marathons you must have a structured training program that will prepare your mind and body. No matter what level of fitness you are in order to be prepared properly for a marathon you should have no less then six months of vigorous training under your belt. If you only train for a few short weeks no matter how vigorous it may be it will not be enough to tackle the demands of running in a marathon. Attempting to compete in a marathon without the proper training will result in severe injuries. the key here is to follow a well-organized training program.

Here is an example of a weekly marathon Schedule

Monday – Off day
Tuesday – Medium endurance run or Speed training 
Wednesday – Easy endurance run
Thursday – Medium endurance run or Speed training 
Friday – Off day or easy Endurance run
Saturday – Medium endurance run or Easy endurance run
Sunday – Long endurance run

All training methods are based on established principles which are simply different applications of the same basic knowledge. The most important ones which are the backbone of any training program are:

Recovery

When scheduling your weekly routine, alternate stress with recovery. Your body responds best to stressful hard work if it has the chance to recover and repair itself. Stress applied on top of stress equals breakdown; stress followed by recovery equals progress. If sufficient recovery does not occur, then the body’s resources are depleted. Light running the day after a hard session helps prevent injury and circulates blood to tired muscles, helping remove accumulated waste products and getting them ready to work again. Consider active rest after hard runs on the following day; this includes stretching, biking, swimming, walking, etc.

When scheduling your monthly routine, alternate 2 or 3 weeks of hard training with 1 week of easy training (Reducing the total distance and training time for this week by 20-30%). Training involves mixing the distance and speed of runs in such a way as to induce the right amount of stress, and the needed types of both stress and recovery, that will help in running.

Adaptation

To build an aerobic endurance, increase your workload progressively. As you approach your race target, sharpen your training with specific speed workouts designed so that you peak for your race then recover and rebuild with foundation endurance running.

The body and mind get stronger by having the ability to gradually adapt to increasing levels of stress. However, it also has the possibility of breaking down when overstressed. The stress should be neither too little nor too much but must be intense and regular enough to promote adaptation to a higher level of racing fitness. Follow the 10 percent rule: never increase your distance, time or speed by more than 10 percent from one week to the next, or one month to the next. Also, do no more than 10 percent of your running as racing.

Consistency

Foundation training is a steady, consistent work, whether you are high or low or it is hot or cold. Training results are better when done all week long, not just on weekends. Even small amounts of running on a regular basis are better than sporadic hard days followed by days of inactivity. It takes less time to get out of shape than to get into shape.

Consistency requires discipline as it is easy to fall into the habit of taking a day off when things get a little tough. Try not to fall below 50% of your previous weekly distance/duration. Instead of not running at all, cut back on distance, change pace or shorten your exercises. If injured, involve biking, swimming or any other cross country activity.

Consistency means training regularly in manageable amounts. If you miss a day or two, do not try to make up of it all at once. Running twice as far in one day to make up for a lost day is not consistent training but overtraining; add a Kilometre or two a day, or forget the lost day and continue training at the rate you normally follow. Besides, the day off may have been necessary to prevent injury from stress.