How should I set my marathon training plan?
As soon as the runner decides to wish to complete the 26.2 miles (42.2 km), called a marathon, it is just the tip of the iceberg. Furthermore, the runner must set up his marathon training plan. At the same time, they have to decide whether to train as a newcomer, just trying to finish the race; As medium and trying to improve your time; Or as a professional runner - an attempt to achieve a noble time goal or even a financial appreciation. Although the marathon training plan is usually about 18 weeks long, it is often recommended to start at least 20 weeks of the actual race, as injury occurs and can disrupt the training.
Beginners or those who do not have hours for training each day will usually run every week around four weeks throughout the 18 -week training plans of marathon. Every week there are also days for cross training and rest days. The key to beginners of the runner is to gradually add kilometers to the Marathona training schedule every week have one longer. Cross -training activities may include PLavy, cycling and elliptical machine.
For beginners Marathon Runners, the example of the marathon training schedule may look like this: During the first week of training, runners should run for the first three days 3 miles (4.8 km) for the first three days and then run 6 miles this week (9.7 km) this week. Two days of each week should be rest days and one day of each week should be used for cross training. The long -term run will gradually extend each week. About 15 weeks will reach a long -term run of 20 miles (32.1 km). In the last few weeks of the marathon training schedule, the runner will run less kilometers to maintain his efforts for the race and prevent overtraining.
The intermediate runner will use a slightly different format for his marathon training plan. Slightly more difficult time -consuming, middle -level schedule begins with the first week with 3 miles (4.8 km), 5 km (8 km) running, daLies 3 miles (4.8 km) running, 5 miles (8 km) running pace and then 10 miles (16 km) long run. At the eleventh week, the runner will operate its 20 miles (32.1 km) for a long time, so it will do it again during the thirteenth and fifteenth weeks. In addition, shorter runs are usually longer than during a beginner. Medium runners will still cross the train with swimming or other activity every day; But rest days are limited to once a week.
professional training schedule of marathon, miles are longer and there is a greater focus on improving the runner time. Rapid work sessions about repetitions of Hill, tempo and interval training are also included; However, for those who are new to speed work - a marathon is not a good time to learn the involved skills. One day of each week should still be reserved for body rest; However, cross -training is no longer included.
by following the marathon training schedule, which corresponds to the level of runners, can be completed. Before participating inIt is important to check the doctor for such strenuous everyday training.