What is the best way to train for a marathon? I mean a full 26.2 mile marathon.?

Question

I am a senior in high school planning to run in college, and I had planned on running a marathon this summer before college. Please only intelligent seriuos runners answer. This is a serious matter and I do not want BS answers. Thank You

Answer 1

I ran for a NCAA Division I cross country and track team. I would not suggest marathoning at such a young age. The half marathon would be a better distance. However, if you are set on the marathon here are a few pointers:
-#1 Get in 1 long run at least every two weeks building up to 20 miler or 2.5 to 3 hour sustained run.
-#2 Take one rest day per week to allow yourself to mentally and physically recover and prevent injury
-#3 If you are going to do workouts do tempo runs (hard pace for 8 to 10 miles)
-#4 You can finish a marathon and do pretty well on 60 to 70 miles per week with a long run in there.
-#5 Do not set a definite goal going into your first marathon- Have about a 15 minute time range you are shooting for
-#6 Allow yourself at a 2-3 week taper on the weeks before the marathon

Answer 2

Plan to train consistently for approximately 16 weeks. Set an initial goal or objective to just "finish" the race. I'd suggest you go to www.RunnersWorld.com and download one of their marathon training schedules. You need a slow build up (10% approximate increase weekly) of your mileage so that you will eventually have the endurance to handle the 26.2 mile distance. Leave the speed work or faster times for later. Also consider joining a local running club to do your longer weekend training runs with other dedicated runners or friends. Include an occasional race such as a 10K and a 1/2 marathon to get used to race day conditions and pacing.

Answer 3

Hello,

A marathon can be a great experience if you train right. I would start now if your training. I assume you're a LD runner (XC?)...so your longest run is probably somewhere between 7-10 miles? Start with your longest run and work up towards 20-24 miles 3 weekends before your race. The keys to your training will be your long run...choosing the right goal pace...rest...and mile intervals. Check out the training plan template below to help you out. Best of luck! It's a great goal to have and a fun time in your running career.

Answer 4

first, you need about 18-20 weeks to get ready.

get yourself some good running shoes. go to a shoe store that specializes in running shoes, and let them fit you properly. yes, you can get decent shoes for under $100 a pair.

plan a training schedule to get back into running, mayby 3-4 days a week. one of those days should be a long slow run, the rest shorter - maybe 30 minutes. you can cross train with biking or swimming too, both are great workouts with lower impact.

heres a link to a beginner marathon training guide, you can modify it as needed. it starts about 18 weeks out, which is the minimum training you really want to do.
http://www.stlouismarathon.com/EventDetails/TrainingGuide_Marathon_Beg.htm

if you are interested, see if theres a group in your area that trains together for the event. some running stores sponsor them, or know about them. you'll meet new people and have more motivation to run.

find a marathon to run in - check out www.marathonguide.com, they have just about every major one listed, with links to help you sign up. Most marathons are in the Spring or Fall, but you can find a Summer one if you look.

see if the marathon has pace groups. they are a BIG help for people running in their first one. The marathon hires people to lead the group, and run at a set pace to help you along. great way to meet people too.

Answer 5

You have to build up gradually. Alternate long and short runs, and make sure you alter terrain. If the geography in your area permits, do a LOT of hill work. Do sprint training. I don't mean 100m, but a 1/4 mile all out sprint. If you don't feel like coughing up a lung at the end, you didn't run.
Keep a log of your runs with time, distance, weather conditions, anything you think might help. Write after each run.
Alternate fast and slow runs. Invest in good shoes if you are serious and replace OFTEN. And of course eat right, rest, and stretch. Good luck.

Answer 6

The only to to perfect something is to practice and learn from it. So run, test and improve your endurance, and run some more.