A marathon is a 26.2-mile running race that tests your physical and mental stamina. To successfully complete the race requires training that builds endurance without over fatiguing the body. Most marathon training programs are 12 to 18 weeks long, even for beginners. Allowing yourself five months, or 20 weeks, gives you extra time to prepare.
Step 1
Check with your doctor before beginning your training program. Let him know your marathon plans so he can give recommendations or restrictions based on your health.
Step 2
Pick your marathon and learn about its terrain. Some marathons are mostly flat while others have hills. You'll need to include hill training if the marathon you pick has hills.
Step 3
Plan to take two short and one long run each week, with a rest or low-intensity workout such as walking on the days in between runs. The short miles are to help you build speed while the long days build endurance.
Step 4
Add an additional mile to your long run each week for six weeks. After six weeks, decrease the mileage of your long run for one week, and then pick it up again the following six weeks. For example, if your long run is seven miles on week six, drop it to five miles on week seven, and then up to eight miles on week nine. Increase your long run mileage until you run 18 to 20 miles. You don't need to run a full 26.2 miles during training to run a marathon.
Step 5
Increase your short mile runs by one mile every couple of weeks. Your goal is to be running a total of 20 to 30 miles a week by week six, 30 to 45 miles by week 12, and 45 to 60 miles by week 18.
Step 6
Drop your long and short run mileage two weeks prior to the marathon. Your body needs time to recover after long runs, so you don't want to push too hard just before a race. The week prior, you can run 10 to 13 miles for the week and on race week, jog up to five miles.
Things You'll Need
- Quality pair of running shoes
- Lightweight, weather-appropriate clothing easily visible to motorists
- Sport watch to time runs
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