How To Train For A Marathon Video

Running a marathon could be the biggest accomplishment of your life but it take a lot of training. Here are some training and workout tips for you to use in this marathon video.

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Focus on cardiovascular endurance with long runs
Build muscular endurance with short, intense runs
Cross train
Light training day before & after long runs

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Dave has been an endurance athlete for over twenty years and is a swimmer , runner and cyclist that has finished the Iron Man triathlon. Additionally he has represented the US at the world championship. He coaches in Newport and has seen his team win the district title. He has a great passion for racing, training and coaching.

DAVE CAMPBELL: Hi. My name is Dave Campbell, and I want to talk to you about how to train for a marathon. The key element needed to complete a marathon successfully is cardiovascular endurance, and the key workout to build that capacity will be your weekly long run. The other ability that you need to successfully finish a marathon is muscular endurance, so you will do also during the week some shorter, faster runs that will focus on building your strength and improving your efficiency. Your weekly long run should build to 20 miles or three and a half hours. And you need to complete three to six of these to have the endurance and the confidence to finish your first marathon. Easy training days should precede and follow this workout. The other days of the week will include a day spent running hill repeats. Another key workout needs to be a tempo run, and the tempo run needs to be done at about 80% to 85% of max heart rate and in duration of 10 to 30 minutes of working at that capacity. You also need to do a weekly threshold run. That will be a more intense run. The intervals will be three to six minutes long with two or three minutes recovery in between and this could build on a weekly basis, and the intensity of that should be about 86% to 90% of max heart rate. Now the long run, on the other hand, should be done at an easy pace, about 70% of max heart rate. And again, make sure you got an easy day preceding and following that long run. The remaining days of the week can be filled with cross-training activities like swimming or cycling to help provide active recovery while also boosting cardiovascular fitness. Assuming you start with moderate conditioning, you will need about 20 weeks to train for a marathon. You need to build your volume for two to four weeks and then back off on the following week in order to allow for adaptation and recovery to occur.

How to Train for a Marathon Video

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