Marathon Training Schedule for Beginners
Novice runners are those that do not run over 3-5 sessions and 20-25 miles a week. Basically, marathon players train for almost 6 months of running. However, for beginners, they are required to run at least 2-3 miles for the first running days. There are several skills that should be learned when you run in a marathon.
First off is the long run. Long runs are practices that closely resemble the distance of the actual marathon. This is a practice skill done to measure the player’s capacity when he runs in a lengthy distance. According to experts, long runs should be started with a slower pace then in a normal running speed at the middle then finally finish off with the same slower pace when you started.
Long runs should be done once a week for beginners. When you are under training, long runs need not be timed. The speed and time would not be counted here. The important thing is that the distance is covered.
Short runs, on the other hand, are the exact opposite. You are required to rub in shorter distances but in a faster pace. Another running practice that is done in trainings is Fartlek sessions. This is a type of training for marathon which develops the body’s adaptation to changes in pace. Fartlek involves a combination of jogging, walking and fast running.
The practice would include several Fartlek cycles, where a single cycle would include 4 minutes of jogging then a minute of walking. The fast runs should be followed after about 20 minutes of the Fartlek cycles, and then finally, you should cool down by jogging around lightly.
In any marathon trainings, cross trainings are also required. Cross trainings would help a runner to improve his lung endurance and further facilitate breathing on the running proper. Examples of cross training activities are swimming, biking, or just hit the gym. If you can’t get a hold of some gym equipments then the best cross training alternative would be the simple brisk walking. These cross trainings are usually done moderately with 5-10 minutes of warm up, 30 minutes for the cross training proper, and finally another 5-10 minutes of cooling down.
Practice runs are never to be done in consecutive days because the running muscles need to rest too. In a running schedule, you should have at least 2 days of rest. On those scheduled rest days, you can actually use the elevator instead of climbing up the stairs.
Tags: fartlek, marathon players, novice runners