Running a marathon takes several months of training even for an experienced runner. Whether you're training for your first marathon or your 10th, goal setting helps you stick to a training schedule and prepares you physically and mentally for a 26.2-mile run. You need a pair of good-fitting running shoes, comfortable clothes and enough time to train at least four days a week.
Time Frame
Allocate enough time for adequate training prior to a marathon. Sign up for a race date at least six months away, and set your goal to be race-ready by the day of the marathon. Use the race directory available on MarathonGuide.com to find a race that interests you. If possible, enlist a running partner to complete the training and run the marathon with you.
Features
Marathon training gets more intense the closer you get to race day. To avoid the pitfalls of under-training, adopt a training schedule and make it your goal to follow the recommendations as closely as possible. If you're an inexperienced runner, consider gradually working up to a three-mile distance prior to starting a marathon training program, advises trainer, author and former Olympic runner Jeff Galloway. Look for marathon training schedules online, including Hal Higdon's 18-week "Novice 1" schedule and Jeff Galloway's 30-week training, "To Finish--For Runners and Walkers." For best results, time your training so that the finish coincides with your scheduled race date.
Interval Goals
Shorter-distance race goals keep you on target for your marathon goal. Sign up for a 5K and 10K race that coincides with the three-mile and six-mile runs on your training schedule. Shorter races break up the monotony of long runs and help you slice your marathon goal into smaller segments. Finishing a 5K and 10K race gives you the chance to meet tangible goals on your way to marathon day and motivates you to keep training.
Considerations
When training for a marathon, the once-a-week long runs mimic and prepare you for race day. As you progress through your training, focus on running long runs at a comfortable, steady pace. If your pace wanes during a run, start out running slower and include short walking breaks, strategies that keep you on track to finish on race day, according to trainer and author Hal Hidgon.
Race Day
Race-day goals focus on pacing, staying hydrated and finishing. Plan to start slow and gradually work into a steady pace. Take advantage of water, sports drink and gel stations so that your body has what it needs to finish the race. During the second half of the race, use other runners to help you maintain your pace. Choose a runner to keep pace with or increase your pace to run alongside a competitor moving ahead of you, advises Bob Glover in "Marathon Strategy."
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