Beginner Marathon Training
Beginner Marathon Training Secrets
If this is the first time you’ve even contemplated running 26.2 miles, it pays to do a bit of planning! That’s where beginner marathon training schedule comes in. You could spend months just reading about routine structure, nutrition and kit but that would be confusing, frustrating and unnecessary. There is such a thing as too much advice! However, it’s a good idea to run over the start line feeling ready to go the distance – both mentally and physically.
How do you cut through the masses of tips and advice and get straight to the heart of the matter?
In this beginner marathon training blog post, I’m going to go over the main points and show that running 26.2 miles doesn’t require a marathon effort on the research front!
Beginner Marathon Training: Learning the Lingo
Before you get stuck into 12 weeks of training, it’s wise to learn a bit of lingo. Here are some terms you’re likely to encounter during beginner marathon training:
Carb loading – refers to the process of building up your intake of slow-release foods with a high carb content. It’s all about maximising glycogen storage in the muscles, which will supply the energy needed to run for over 2 hours.
Intervals - although you will be primarily concerned with building up distance, 1-2 interval training sessions per week will help to boost speed, endurance and cardio fitness levels.
Recovery runs – these are comfortably paced running sessions that allow muscles and joints to recover and loosen up after distance runs.
Tapering – simply refers to the process of gradually reducing the frequency and intensity of beginner marathon training. During the last couple of weeks, you will literally taper down your training and allow the body to rest a bit before race day.
Beginner Marathon Training: Frequency and Distance
Obviously the info below is no substitute for a properly laid out beginner marathon training plan but it will give you a good idea of what’s involved in preparing for a marathon. By the 8th week you’ll be able to run 10-12 miles, which seems like a daunting prospect at first but is most definitely achievable.
Beginner marathon training is all about gradually building up distance with 1 long run per week. No surprises there! However, it’s very easy to overtrain and burn out. A well-designed plan will include 2 rest days per week and tell you when to take them.
Start week 1 with 2-3 mile run and build up to 3-4 mile run with one 5-6 mile run at the end of the week.
Each week, increase the long distance run by 1 mile and you’re on the right road to productive beginner marathon training.
On a final note…
Alot has been written on the subject of nutrition and beginner marathon training and carb loading in particular. Whilst it is important to make sure you have enough energy to train, it is possible to eat too much! Stick to safe carbs and avoid fatty ones such as granola, pizza and lasagne. Oily foods are a must if you want to make sure joints stay well-lubricated.
Supplements are ok but they’re no substitute for the real thing. Lean proteins such as chicken, fish, leafy green vegetables and pulses are great and you will need some calcium so a certain degree of dairy is ok, just don’t go beserk with high fat cheese.
As for alcohol… well, I think you already know the answer! It will dehydrate and slow you down. There’s no way round it. Whilst the odd night out won’t do you any harm, it’s best to avoid booze completely the week before race day.
Check out my beginner marathon training guide – First Marathon Made Easy – for the full story on how to get ready for race day.
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