Training For A Marathon

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FITNESS FOR LIFE

“THE HARDEST PART IS GETTING STARTED”

Do you have a goal in 2017 of completing a road race? Whether this is your first or tenth time, setting up a plan to follow is always needed for both beginners and experts. Remember, the hardest part of any plan is to START! The steps you take today will help in the long run of achieving any goal you set for yourself.

Keep your diet on the same track as your body. Dismiss bad habits during training and learn how to keep them after the race is done.


Bad Habit: Too Many Energy Supplements

Keep those energy bars packed away until you truly need them. These times are usually after a hard workout or when you don’t have time/access to a full, healthy meal.

Do This Instead

If you are looking for additional nutrients, such as fiber, reach for whole foods like a banana or almonds.


Bad Habit: Eating Large Portions

Fuel yourself during long runs with water. Not doing this can lead to post-run hunger.

Do This Instead

Put supper on a small plate to avoid overeating. You’ll eat less but your body will feel satisfied.


Bad Habit: Overloading On Carbs

Don’t eat just carbs (pasta, crackers, etc.) after a long run. This will slow down not only your time but your progress on running a full marathon.

Do This Instead

Fill half your plate with high fiber foods such as veggies and fruits. This will allow you to feel fuller while substituting starches with low-calorie foods. If you do want another helping of your main dish, match it with an equal portion of salad or greens.

NOVICE

This is a gentle program just to get you started. The more you train, the quicker you will be able to cover more distance. Follow the weekly training schedule to run a marathon in 18 weeks.

Training Schedules Courtesy of HalHigdon.com

WEEKLY SCHEDULE

  • Monday

    Rest

  • Tuesday

    3 Mile Run

    Week 11: Increase to 4 Miles

    Week 14: Increase to 5 Miles

    Week 17: Decrease to 4 Miles

    Week 18: Decrease to 3 Miles

  • Wednesday

    3 Mile Run

    Week 3: Increase to 4 Miles

    Week 5: Increase to 5 Miles

    Week 7: Increase to 6 Miles

    Week 9: Increase to 7 Miles

    Week 11: Increase to 8 Miles

    Week 13: Increase to 9 Miles

    Week 15: Increase to 10 Miles

    Week 16: Decrease to 8 Miles

    Week 17: Decrease to 6 Miles

    Week 18: Decrease to 4 Miles

  • Thursday

    3 Mile Run

    Week 9: Increase to 4 Miles

    Week 12: Increase to 5 Miles

    Week 16: Decrease to 4 Miles

    Week 17: Decrease to 3 Miles

    Week 18: Decrease to 2 Miles

  • Friday

    Rest

  • Saturday

    Varying Mile Run

    Week 1: 6 Mile Run

    Week 2: 7 Mile Run

    Week 3: 5 Mile Run

    Week 4: 9 Mile Run

    Week 5: 10 Mile Run

    Week 6: 7 Mile Run

    Week 7: 12 Mile Run

    Week 8: Rest

    Week 9: 10 Mile Run

    Week 10: 15 Mile Run

    Week 11: 16 Mile Run

    Week 12: 12 Mile Run

    Week 13: 18 Mile Run

    Week 14: 14 Mile Run

    Week 15: 20 Mile Run

    Week 16: 12 Mile Run

    Week 17: 8 Mile Run

    Week 18: Rest

  • Sunday

    Cross Train

    Any form of aerobic training (swimming, cycling, walking) will suffice. Avoid sports like basketball and volleyball due to sideways movements. Cross-training days should be easy days to recover from longer run days.

    Week 8: Half Marathon

    Week 18: Race Day (Marathon)

ADVANCED

You have a few marathons under your belt and are now ready to improve your time. The jargon used in the plan below should be familiar to you if you are an avid runner. Follow the weekly training schedule (18 weeks total) to challenge your pace and strength.

Training Schedule Courtesy of HalHigdon.com

WEEKLY SCHEDULE

  • Monday

    3 Mile Run

    Week 11: Increase to 4 Miles

    Week 14: Increase to 5 Miles

    Week 17: Decrease to 4 Miles

    Week 18: Decrease to 3 Miles

  • Tuesday

    Varying Mile Runs

    Week 1: 5 Mile Run

    Week 2: 5 Mile Run

    Week 3: 6 Mile Run

    Week 4: 6 Mile Run

    Week 5: 7 Mile Run

    Week 6: 7 Mile Run

    Week 7: 8 Mile Run

    Week 8: 8 Mile Run

    Week 9: 9 Mile Run

    Week 10: 9 Mile Run

    Week 11: 10 Mile Run

    Week 12: 6 Mile Run

    Week 13: 10 Mile Run

    Week 14: 6 Mile Run

    Week 15: 10 Mile Run

    Week 16: 8 Mile Run

    Week 17: 6 Mile Run

    Week 18: 4 x 400

  • Wednesday

    3 Mile Run

    Week 7: Increase to 4 Miles

    Week 11: Increase to 5 Miles

    Week 17: Decrease to 4 Miles

    Week 18: Decrease to 2 Miles

  • Thursday

    Vary Tempo & Hill Runs

    Week 1: 3 x hill

    Week 2: 30 tempo

    Week 3: 4 x 800

    Week 4: 4 x hill

    Week 5: 35 tempo

    Week 6: 5 x 800

    Week 7: 5 x hill

    Week 8: 40 tempo

    Week 9: 6 x 800

    Week 10: 6 x hill

    Week 11: 45 tempo

    Week 12: 7 x 800

    Week 13: 7 x hill

    Week 14: 45 tempo

    Week 15: 8 x 800

    Week 16: 6 x hill

    Week 17: 30 tempo

    Week 18: Rest

  • Friday

    Rest

  • Saturday

    Alternate between mile run and pace

    Week 1: 5 m pace

    Week 2: 5 m run

    Week 3: 6 m pace

    Week 4: 6 m pace

    Week 5: 7 m run

    Week 6: 7 m pace

    Week 7: 8 m pace

    Week 8: 8 m run

    Week 9: Rest

    Week 10: 9 m pace

    Week 11: 10 m run

    Week 12: 6 m pace

    Week 13: 10 m pace

    Week 14: 6 m run

    Week 15: 10 m pace

    Week 16: 4 m pace

    Week 17: 4 m run

    Week 18: 2 m run

  • Sunday

    Varying Mile Run

    Week 1: 10 Mile Run

    Week 2: 11 Mile Run

    Week 3: 8 Mile Run

    Week 4: 13 Mile Run

    Week 5: 14 Mile Run

    Week 6: 10 Mile Run

    Week 7: 16 Mile Run

    Week 8: 17 Mile Run

    Week 9: Half Marathon

    Week 10: 19 Mile Run

    Week 11: 20 Mile Run

    Week 12: 12 Mile Run

    Week 13: 20 Mile Run

    Week 14: 12 mile Run

    Week 15: 20 Mile Run

    Week 16: 12 Mile Run

    Week 17: 8 Mile Run

    Week 18: Race Day (Marathon)

Essential Gear for Marathon Runners

Apparel is more important to running than you may think. Having the proper gear can get you motivated and help you track your progress. An important aspect when choosing gear is to look for moisture-wicking properties along with zip pockets to store your phone or cash. Tights and long sleeve compression shirts help prevent chaffing when you begin distance running.

Selecting a running shoe is a major factor to begin training. Before shopping, check the wear pattern on an old pair of shoes. This will show you where most of your weight is being put when you walk. As you search for the right shoe, consider the shape of your feet. Take notice of your arches.

Always remember to restore your body after a long run by increasing your protein intake. These nutrition bars and supplements will help you to recover and increase strength to continue training.

Share your race day with us!