how to train for a marathon plan

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The Four Building Blocks of Marathon TrainingBase Mileage. Most marathon training plans range from 12 to 20 weeks. …The Long Run. Your next step is to build up to a weekly long run. …Speed Work. Speed work is an optional element to incorporate into your training program. It can increase your aerobic capacity and make your easy runs feel?#32;well,easy!Rest and Recovery. Rest days mean no running. They let your muscles recover from taxing workouts and help prevent mental burnout.

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The primary elements of marathon training are: Base mileage. Build your weekly mileage over time, running three-to-five times per week. The long run. Do a long run every 7?0 days so your body can adjust gradually to long distances. Speed work. Practice intervals and tempo runs to increase your cardio capacity. Rest and recovery.

RS: How does your marathon training plan look like? Agnes: I would run 5 – 6 times a week. My marathon training plan would include: easy running (two times a week), one interval session, one tempo run, one running strength session in every week – uphill repeats and one long run on the weekend.

The ideal full marathon training plan should have: Three runs per week. Two cross-training days (biking, swimming, hiking) Two rest days. The running should be a combination of a short/fast run, a medium run, and a long run.

A free, advanced training plan for runners aiming for a sub-3:30 marathon. You檒l need to be pretty used to running several times a week, as this plan builds up from 44 to 60 miles, training over 6-7 days. A 5:00 hour marathon is approximately 11:30 per mile though a target pace training of 11:00 per mile (4:48) could be beneficial.