If you need to draw up a marathon running training schedule, then you will want to start with the basics, which includes what you will be doing on certain days throughout the week. It’s always good to throw in a variety of exercises and techniques, so you are physically well-rounded for the race. There are many things that beginners will want to know, including how to pace yourself. In a marathon, you will be faced with the challenge of finding the right rhythm and deciding when are the best times to walk and when to run, because a marathon doesn’t necessarily mean running through the entire race.
Training for a marathon means knowing your physical boundaries and what you are capable of. At first you will want to take it easy and be sure to stay within your comfort zone, pushing out slowly but surely. If you are running in a 5k marathon, you might want to think about only doing half that distance for the first week or two. This will give your body an adjusting period, where it will become used to the strains you are placing upon it. As the weeks progress, you can start running farther and farther, until eventually you are running the full distance of the marathon you are competing in.
Some people who participate in these types of events think that speed is everything, however they are sorely mistaken. Although speed is certainly one important aspect of doing well in a marathon race, you also need to consider pacing. Pacing yourself is much more important than being concerned with running the fastest. While at first someone who start off running may feel like they are getting an edge on the competition, eventually they will tire and slow down significantly. Conserving your energy for the long haul is an important tip to follow for any type of race.
When devising your marathon running training schedule, you will of course need to make allowances for breaks. You should give yourself at least 2 days out of the week to let your body recover from everything you have been putting it through. This means taking an entire day out to rest and lay around the house, at least twice every week. When you give yourself this time of healing, your muscles will grow stronger the next time you work out and train. It is essentially the same principle that weight-lifters use to build muscle.
To come up with the best schedule for the marathon, you will need to think about what your goals are. If you simply want to get across the finish line and complete the race, then you probably won’t need to run 15 miles each day. If you want to place among the top athletes however, then you will want to make sure that each day you train, your intensity level is up to 10. This means giving it your all and making sure you use effective techniques that vary throughout the week. Running the same distance using the same pace every single day you train can ultimately slow you down in the long run.
For a well-rounded training schedule, you will also want to think about throwing in different types of cardiovascular workouts, such as cycling. You can either get on a real bike or use one at the gym. Either way you will be getting the kind of workout that will pay off with your running. The more you pedal or run, the more your body gets used to the intense cardiovascular demands you put on it. Following this kind of training schedule is what will prepare you for the marathon and ensure that you do not slow down or hit a wall.