How to Build My Marathon Training Plan From Scratch: Top 5 Secret Tips For You
Introduction
Marathon training, I know it can be a little confusing about marathon training from scratch. Especially if this is your first marathon and you don’t know where to start. There’s a lot of information out there. I’m gonna break it down for you today.
I have picked out just a few things that you really need to focus on when building your marathon training plan. So that you are going to feel confident and ready going in to run those 26.2 miles.
How to Build My Marathon Training From Scratch
1 – Start Early
The Marathon training from scratch. Most marathon training plans range from 12 to 20 weeks. So make sure you plan accordingly. It’s definitely gonna make you feel more stressed about the time crunch you put yourself in. While you’re training for a marathon you’re gonna be aiming to run between 3-5 times a week.
Most of these runs are gonna be at a fairly easy conversational pace. When you’re building up your mileage you never wanna increase your weekly mileage by more than 10% each week. That’s why giving yourself all this time to properly build up is super important.
We need to get the body ready to handle the increase of stressors that we’re putting on the body week after week. So while you’re building up this mileage you’re also going to want to be building upon your strength training as well.
By adding in the strength training you’re going to allow your body to build the strength that it needs to handle all of the impacts of running. Just doing these 2 short sessions a week is really going to help you start to build that habit of getting in that strength training which is super important to your running.
2 – The Long Run
This is a crucial piece of the puzzle that goes into your marathon training. These are going to be done a lot slower than your marathon pace or your predicted pace.
You should aim for 1-2 minutes slower per mile than what you want to race your marathon. This going to help you build confidence with the longer miles and let your body adjust to those longer and longer miles. Your long run should be done 1 time a week and you’re gonna be building the distance by one or two miles each week.
Every 3 weeks you’re gonna scale back that distance by a few miles so as not to n yourself out both mentally and physically. This l also helps decrease the risk of an injury.
So for example you might run 12 miles one weekend, 13 the next then 14 & Then the next weekend you’re going to scale it back down to 12 again before jumping up to 15 miles on that fifth weekend.
The marathon training from scratch. Most marathon training plans are going to have your peak long run at about 20 to 23 miles. But don’t worry with proper training, Your body’s gonna know what to do on race day.
It’s gonna take advantage of the peak shape that you’re in and all the extra rest, and recovery you’re giving your body while you’re tapering the week before your race. So don’t worry you’ll be ready.
3 – Speed Work
Speed work is a crucial component of your marathon training. No matter what the weather is because you never know what it’s going to be like on race day. Adding in some speedier sessions to your training plan is going to help increase your aerobic capacity and make your easy runs feel well easier.
There are two main types of speed work that you’re going to want to focus on, How to build my marathon training from scratch.
The First One is Intervals
Where you have set specific times or distances that you want to be hitting. These are going to be repeated at shorter distances like a 1 mile or under & They’re going to be done much faster than your race pace.
Think under 5k pace, something like doing 6 times 800-meter repeats with about a 2-minute break in between at about eight or nine out of ten efforts.
Tempo Runs
The next up is tempo runs. Now, these are done somewhere between 4 to 10 miles depending on where you are in your training. These are done at a much lower pace than the intervals, But still going to be a pace that’s challenging but sustainable for that period of time.
Really helping you dig deep into that mental grit that you need to run a marathon. This type of speed session teaches your body and your brain how to sustain that harder pace over a longer period of time. While also teaching yourself how to pace yourself.
These tempo runs are going to be done at a consistent pace, So you’re going to learn how your body feels at different paces. Which when it comes to race day you’re going to know exactly what paces you need to hit and how long you can hold certain paces without getting too burned out.
4 – Rest & Recovery
Rest day is a day of no running. This allows your body to physically and mentally repair itself from the taxing workouts that you’ve been putting it through. The greatest upset for any marathoner is an injury. One of the best ways to prevent injury is by recovering.
But look you don’t have to just sit around on those rest and recovery days and wait for yourself to get better. You can be active in your recovery. you can do this by going for a walk, cycling, swimming anything that’s low impact taking.
You want to make sure that you’re keeping your muscles loose and fresh so that you can hit your workouts even harder and feel much better going into those long runs.
The marathon training from scratch. So adding in some kind of yoga stretching and mobility where you’re really getting deep into those muscles and massaging out any built-up tension or stiffness is definitely a key component within your marathon training.
This is also going to be a great way to prevent any compound symptoms that you may be having from the repetitiveness of running.
5 – Dial in Your Nutrition
If your nutrition isn’t dialed in while you’re training for a marathon. You’re gonna end up with problems like maintaining your energy levels, fueling, and taking the proper amount of protein to help your muscles recover.
Conclusion
Well, I hope you will get the answer to How to build marathon training from scratch. Training for a marathon from scratch? How to train for a marathon from scratch? Marathon training plan? Tips for first time marathon runner?
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