Training for distance races, including half and full marathons, takes dedication. Distance running can be intimidating, especially if you are new to the running scene or are racing for the first time. If you are a running veteran, training may have lost its appeal and you may need some motivation to keep on going.
Mileage
Mileage training is the most fundamental part of distance-run training. Mileage training improves VO2 max, which is the amount of oxygen your body consumes during exercise. The more mileage you do, the more you improve your VO2 max, and the easier it is to run faster and farther. However, it is not an exponential increase. If you are just starting a marathon training program, try to keep your mileage anywhere from 30 km a week and increasing to 60 km within a few weeks. More experienced runners can start running 60 km to 80 km a week for optimal conditioning and performance on race day.
Intervals
Speed is a big part of every race. Interval training is the best way to condition your body to adapt to higher physical demands. Intervals are best done on a track at distances of 1,600 m to 2,000 m for marathon training because you need to be running at a faster pace for an extended period of time. If track running is not your style, you can complete your intervals on the road or a trail using landmarks to measure your distance and progress. Beginners should try 1,600 m interval repeats about six times once a week. More advanced runners can up their intervals to 2,000m and increase the number of repetitions.
Fartlek
Fartlek is Swedish and means "speed play," and consists of bursts of speed during a regular run. It is another form of interval work without the structure. The benefits of Fartlek are two-fold. One is the benefit of speed work on your legs, allowing you to train at various paces and distances. The second is the mental benefits. These workouts are a great way to break up a dull mileage run while improving your speed and conditioning.
Hills
Hill training will inevitably make you faster. The muscles you develop running up hills are the same muscles you use during flats. Hill training is great for strengthening muscles around your knees and calves. Make sure your hill workouts consist of repeating shorter steep hills of under 400 m and finding a trail with longer rolling hills or less -inclines that exceed 400m. Your goal for hill running is to be able to maintain a good pace while you are climbing the hill and to maintain your rhythm after you've reached the top.
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