Beginners Marathon Training

For the beginner or first timer they will usually require a 13 or 14 weeks build up program to give themselves the best chance of completing the 26 plus miles of a Marathon.

The Long Slow Distance Run

The long slow runs (LSD) is a major building block in the weekly training schedule.
The aim is to building your stamina to maintain the all-important “time on your feet”.
Also enables your body to get used to burning fat, a much-needed requirement if you’re to finish your marathon comfortably.
Also try to do these LSD runs with a partner – it prevents the boredom from setting in if you’re new to marathon training.

Easy weeks

Continual weekly increases in mileage will undoubtedly cause fatigue and tiredness – which often leads to injury!!
Build in an easy week every 3 or 4 weeks.
Maintain the number of runs required but keep them ‘low tempo’ and not so long in distance.
Don’t add on another 3 miles just because you’ve run at a slower pace.
Equally don’t run a fast 10k simply because it’s a short run.
Allow your body to re-build its strength; you’ll be surprised the way you bounce back the following week.
NEVER INCREASE YOUR MILEAGE OR LONGEST SESSION BY MORE THAN 10% - Often, another sure way of bringing on injury and stress fractures if you do!

Nutrition and Rest

Two of the most important elements of marathon training are “fuel and rest”.
Beginners should have at least two rest days each week within their program.
This is something that is often over-looked but essential if you want to maintain an un-interrupted training program.
As for fuel – Ferrari’s don’t run on diesel so approach this part of your marathon program with care.
If you fail to fill up with the best quality then expect to slow down when you least expect it!!

You’ll see from the weekly mileages how your training will arc up to a peak, hold on a bit then “taper” down just before your race day. Follow that map and you’ll not go far wrong. If you adopt a series of peaks and troughs and erratic training throughout your program then your “Big Day” will probably be a less enjoyable experience for you.Consistency is key to good performance.

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