When training for your first marathon, building your endurance is more important than speed drills or time goals. If you are relatively fit, you can be ready for a 26.2 mile race in 23 weeks, particularly if you plan to take walking breaks. Novice exercisers, however, need to invest an additional training program, gradually working up to four weekly workouts of 2 miles each before tackling more aggressive marathon training. Consult with your doctor before training for a marathon, particularly if you have a history of heart or orthopedic problems.
Step 1
Start your training with 2-mile brisk walks during weeks one and two. Scheduling your training workouts every other day gives you recovery time between workouts. However, the main objective is to get in four sessions weekly, so schedule your walks on days that are most convenient for you.
Step 2
Incorporate running intervals into your workouts, starting with the third week. You might try alternating 1 minute of walking with 30 seconds of jogging, for example. If timing your intervals is inconvenient, other options are to choose markers along your route to walk or run to, or to switch back and forth as needed.
Step 3
Set aside one of your weekly workouts as a longer session -- generally referred to as the long run -- starting with the third week. From the third through the 10th week, add a half mile to your long run each week, continuing to alternate running and walking intervals and taking care to increase your weekly mileage by no more than 10 percent per week. By week 10, your long workout should ideally total 6 miles.
Step 4
Add 1 mile per week to your long runs, starting with the 11th week. Your week long-run goal is 7 miles; by week 15, your long run should total 11 miles. In the meantime, limit your shorter workouts to 2 to 3 miles each, customizing your walking and running intervals to your goals and fitness level.
Step 5
Continue to extend your long runs during weeks 16 through 20. Add 1.5 miles to your long run each week, so that you log 12.5 miles at week 16 and 20 miles at week 21.
Step 6
Taper your mileage down slightly during the two weeks prior to the marathon. Aim for 2 mile distances during your short runs and 10 to 13 miles during your last long run prior to the race.
Tips and Warnings
- Visit a running specialty store for help choosing a running shoe that fits properly and matches your foot shape and mechanics. When you try on running shoes, wear the same style of sock that you intend to wear during training. Women should also invest in a supportive sports bra. There is no one formula to help you build your tolerance for running, but you do need to respect your fitness level. If you try to run long distances before you're ready, this can lead to discouragement or injury.
References
- Road Runners Club of America: Getting Started
- American Council on Exercise: Ready to Run?
- Team Oregon; Training to Walk a Marathon; Patti Finke
- PBS.org: 18-Week Walk a Marathon Program
- MayoClinic.com; Exercise Intensity: Why it Matters, How it's Measured; March 2011
- Hal Higdon: Marathon Training Guide: Novice One
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