Training for a marathon is challenging and can leave you with a sense of fulfillment. According to Jeff Galloway, an All-American collegiate athlete and a member of the U.S. Olympic team in 1972, "to reach the finish line in a marathon is to enter an elite group: only about one-tenth of 1 percent of the population does it." Marathon training takes time and determination. Workouts to run a marathon can be done on a treadmill or a track. Follow a strict training routine to help you cross the finish line.
Step 1
Set your treadmill at 1 percent incline to imitate outdoor running.
Step 2
Jog at a slow pace for three minutes on your treadmill. Set your treadmill at a faster pace and sprint for one minute. To train on a track, jog for three minutes, and then sprint for one minute. Continue these intervals for 20 minutes. Perform this workout two times a week.
Step 3
Increase your mileage each week with your longest run being between 18 to 20 miles. Perform shorter runs a couple of weeks before race day to allow your body to recover. Listen to music to avoid boredom.
Step 4
Cool down, and stretch for 10 minutes following each workout. Rest two to three rest days per week, and drink plenty of water.
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
- "Marathon: You Can Do It"; Jeff Galloway; 2010
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