Welcome to the Marathon Training Plan for Beginner
This site is created with helpful information for runners to finish a Marathon safely and comfortably without hitting the wall.
Two things you need to consider before you start training for marathon,
- To successfully finish a full 26.2 miles (42.195km) marathon it deserve to be respected and have adequate preparation.
- You have to ask your self if you are going to have the discipline and desire to complete necessary training for the event.
This is what most people does, to finish a marathon as a beginner is not that hard. All you got to do is make a decision to select a marathon and get sign up for an event. When you know there is an event coming, you know you have to do something and you run a little bit here and there without proper desire to train, some people even start to train 1 week before the real event. This often end up trying to “survive” instead of “enjoying” the race. Make your decision to enjoy your first marathon below 6 hours or suffer all the way up to 8 hours. In summary, please train properly or you will not ever feel like running another marathon again.
Beginner Training Concepts
- Gradually increase your running mileage
- Listen to your body, know strategies of injuries prevention.
- Track you weekly mileage, train at a moderate rate
As a beginner, you do not need to do any high intensity training such as, speedworks, hill works or short races as your goal is just to finish a marathon. Speedwork training or other high intensity workouts as incorporating advanced training techniques and forms without proper guidance can lead to injury. It is also not necessary to run the full marathon distance in practice. The longest training runs I recommend is no more than 20 miles (32km) 3 weeks prior to your race day. Training days are not going to be easy, but what I assure you is if you follow the training plan, you will finish the marathon successfully, enjoying it without burning out or hitting the wall.
Let the Training Begin
Well, if you never run before. I don’t recommend you to start the training right away, unless you can already run a 6.25 miles (10KM) without stopping and have been training for 4 to 5 day a week. If you can’t already do so yet, you can start to train with a lower mileage weekly and slowly increase your mileage or you can start off you training with 5K training or 10K training. Always keep in mind, if you increase you mileage to quickly you will increase the chances of getting injured by over using. If you feel that you are not as healthy as you think or if you have any health concern, please consult you physician before you start your training. In this website it will also include the training plan for those who can’t already run a 6.25 miles (10KM) non stop. For those who are already able to do so, there will be another training plan as well, targeting a 16 weeks training plan.
Alright here it is, there are two basic principle;
- You need to increase your running slowly to adapt to the increased training
- You need to train for the demands of the race
When you are registered for a race, you will be excited and you want to train for it. Don’t get over excited you don’t want to be over-trained. Here are some incremental steps you can work into your overall training to be ready for the marathon when the day finally comes.
Below is the training plan towards a enjoyable full marathon. All numbers are in kilometers (km)
Do remember this plan is design to reduce the chances of getting injuries to the minimum. If you have not done much running before please start with the distance build up plan.
If you have any comments or question, do drop me a comment below.