Preparing to run 26.2 miles can be daunting. Here’s how to structure four months of training.
When you cross the finish line of your first marathon, the high can make it easy to forget about everything you’ve put your mind and body through to get there. There’s no question that covering 26.2 miles is an impressive feat of endurance and athleticism, but it can be an attainable goal for most runners with the right preparation.
Most marathoners train for about 16 weeks before the big day. Here, we’ve put together a four-part guide that breaks the cycle into four-week segments, each with a specific training focus. It also includes tips on nutrition, speed workouts, strength training and mental preparation.
To start this plan, you should feel comfortable running about 25 miles per week, including a regular long run of at least 10 miles. If you’re not there yet, consider running a shorter race this year and gradually working your way up to that mileage before starting a 16-week program. (If you have a marathon on the calendar for this fall, your training should already be underway. But you can still use this guide to check on your progress so far, and to take advantage of the advice for month two and beyond, depending on your race date.)
Marathon training can feel like a slog at times, and it helps to make peace with the long commitment. “Training isn’t sexy and it doesn’t deliver immediate gratification,” said Jessica Hofheimer, a running coach in North Carolina who works with runners of all levels. But if you stick with it and enjoy the process, nothing beats the reward of crossing the finish line.
Month One: Build a foundation
The first four weeks of marathon training (beginning about four months before race day) focus on building the base of strength and endurance you’ll tap into throughout the training cycle. Your mileage will be relatively low, and your pace for most runs should generally feel easy.
Aim to run four or five times a week, including a long run of at least 10 miles. Supplement your running with strength training at least twice a week, which will help you avoid injury as you increase your mileage.
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Source: Elections - nytimes.com
