Marathon Training Guide To Train For Your First Marathon
This marathon training program for marathon runners is ideal for training for your very first marathon and following a schedule that is designed to get results. The reason is the fact that I find most newbie marathoners do not adhere to a specific and very proven marathon training schedule. Especially during the build-up phase of their training and often wonder why they get debilitating injuries.
The very best training program to do is one that has been verified to work by thousands of marathon runners. That is why I made the decision to write the marathon bible eBook. That way marathon runners from all around the planet can find out exactly how to train for their first marathon. When training for the marathon, the idea would be to improve your weekly mileage gradually. Perhaps the biggest mistake I see is beginner marathon runners starting out all enthusiastically in the beginning. Then they get a marathon running injury due to over-training. A much better way is to adhere to the 10% rule when running for a marathon.
The 10% rule states that you should not improve your weekly mileage by more than 10% in any provided 7 days which you are building up your marathon training program. For example, just say following a few weeks of marathon training you have got your mileage up to 20 miles per week. Then if you continue to build your mileage then within the next week|you should aim to do around 22 miles. Obviously, should you run 23 miles that’s OK. But for the majority of the increase in your mileage, try to increase by just 10% in any single week.
The marathon training schedule that you adhere to should also aim to peak the distance of the training sessions close to 3-4 weeks before your marathon race. What I generally find is that most newbie marathon runners train hard straight up until their first marathon race. Nevertheless, if you’re training full-on straight up until your race you are not giving your muscles the opportunity to recover from the marathon running plan you are using. A much better program to follow would be to build up slowly to your maximum weekly mileage and long running sessions. And do it so that you peak your training close to 3-4 weeks before your actual marathon race. The reason for this really is that you can then incorporate a taper period into your running program.
In the taper time period you should aim to then reduce your weekly total mileage by around 25% each week. The main reason for this really is so that it is virtually impossible to get any fitter in the last month prior to your marathon race. Incorporating a taper time period into your marathon running schedule for beginners provides your muscles an opportunity to recover. Particularly from the strain they’ve gone through in the build-up phase. The last thing you want is to develop an injury within the last 30 days prior to your marathon race. The taper time period within the last month before your marathon race also provides you a chance to work on your training technique. What I do throughout the taper time period is to consciously work on my running technique by being conscious of the swing of my arms.
I also look at the technique of my running stride rate, knee lift, heel strike and posture. The reason for this is that a better technique enables you to become more efficient in your marathon and post a better finishing time. Following a focused taper period in the last 30 days of your marathon training schedules will permit you to feel fresh and revitalized whenever you line up to the beginning of your marathon race. Nevertheless, your main endurance levels will derive from the marathon running routine which you adhere to within the build-up phase of your marathon. That’s why it is essential that you follow a correct marathon running schedule that has been proven to get results and enables you to finish your marathon.
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