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.
People also ask
How do you train for a marathon?
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.
How does your marathon training plan look like?
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.
How many days a week should I train for a marathon?
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.
What is the best way to train for a sub 3 hour marathon?
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.