Marathon Training -- Never ran before .... what do I do?

Question

I just got interested in running a marathon. I have never been a runner. I need advice as to how to train, how to land on my feet the right way, what to eat to train, gels, supplements, vitamins -- what should I take. Its September and the marathon is in June so I have some time. Thanks!

Answer 1

arathonRunSchedule07.pdf

This schedule if for a race in May. The schedule starts in January. Attached is the text so you get an idea.

DAY Monday Tuesday Wednesday Thursday Friday Saturday Sunday
MODE Run Cross-Training Run Run/Rest Cross-Training Endurance Run Rest Day
INTENSITY Easy Moderate Challenging Easy Moderate Conversational Pace

WEEK 1
January 8 - 14 30 Min 30 Min 30 Min Rest 30 Min 3 miles Rest
WEEK 2
January 15 - 21 30 Min 30 Min 30 Min Rest 30 Min 4 miles Rest
WEEK 3
January 22 - 28 30 Min 30 Min 35 Min Rest 30 Min 4 miles Rest
WEEK 4
Jan. 29 - Feb. 4 35 Min 30 Min 35 Min 30 Min 30 Min 5 miles Rest
WEEK 5
February 5 - 11 35 Min 30 Min 40 Min 30 Min 30 Min 5K -3.1 miles Rest
WEEK 6
February 12 - 18 35 Min 30 Min 40 Min 30 Min 30 Min 6 miles Rest
WEEK 7
February 19 - 25 40 Min 30 Min 40 Min 35 Min 30 Min 7 miles Rest
WEEK 8
February 26 - 4 40 Min 30 Min 45 Min Rest 30 Min 8 miles Rest
WEEK 9
March 5 - 11 40 Min 30 Min 45 Min 35 Min 30 Min 10K -6.2 miles Rest
WEEK 10
March 12 - 18 40 Min 30 Min Tempo 40 Min 30 Min 9 miles Rest
WEEK 11
March 19 - 25 45 Min 30 Min 45 Min 40 Min 30 Min 6 miles Rest
WEEK 12
March 26 - April 1 45 Min 30 Min Tempo Rest 30 Min 10 miles Rest
WEEK 13
April 2 - 8 50 Min 30 Min Tempo 40 Min 30 Min 7 miles Rest
WEEK 14
April 9 - 15 50 Min 30 Min 45 Min Rest 30 Min 15K -9.3 miles Rest
WEEK 15 8 miles
April 16 - 22 45 Min 30 Min Tempo 40 Min 30 Min Rest
WEEK 16
April 23 - 29 40 Min 30 Min 40 Min Rest Rest 6 miles Rest
WEEK 17
Apr 30 - May 6 30 Min 25 Min Run 20 Min 20 Min Rest Race Day! Rest
Recovery May 7-12 Rest 30 Min Rest Rest 30 Min 3 miles Rest
Recovery May13- 19 30 Min 30 Min Rest 30 Min Rest 4 miles Rest
Recovery May 20-26 40 Min 30 Min Rest 40 Min 30 Min 5 miles Rest

Answer 2

It is possible to complete a marathon, or a half marathon with very little training, however you have to be aware that when you do that you won't run it all at a speed you might be happy with - but you will complete the course. A half marathon is 13 miles and a bit. Now if you walked into town, shopped for a bit, and walked home you might cover 5 or 6 miles - without noticing it!! All you have to do to complete a half marathon is 2 shopping trips!! Now assuming that you want to complete it in under 3 hours and don't want to buy shoes on the way then you will want to practise running - or train a bit first. Most training plans suggest 12 to 16 weeks. Now as for is it possible to run a marathon or half with only 3 weeks training then I believe it is (and ignoring my flippant comments about shopping), In the film he didn't win the race - or even do it with a great time but slow and steady al the way. If you don't train your body you will feel it the next day or even the next week. So how would a complete beginner complete a half marathon in 3 weeks? Well first is to look at the race strategy - perhaps the way to go is to run a distance and walk a distance, perhaps 1 mile run and 1 mile walk. That might give you an average of 12 to 15 minute miles and you might be looking to complete the half marathon in 2 1/2 to 3 hours. So in your 3 weeks you only have to train to run a mile!! OK get it right, to do 2 sets of 1 mile run, 1 mile walk and again - which I believe is possible

Answer 3

If you never run a marathon, while its doable in June next year, I would not recommend a marathon until you have at least 1 - 2 years of running under your belt. That is not to say you should not run a marathon next June.

To start you need a base of at least 35Km per week when you start your training. You will neeed 18 weeks to train for your marathon. If you are only interested in completeing then the max Km per week you will hit is about 65Km.

So for a June marathon you will be looking to start training in February. At this time I would be working on base work unti lthen, Get your milage up so you can run 10K comfortably without stoping for walk breaks.

I would recommend a clinic the Running Room offers a wide variety of clinics as well as forums for running.

www.runningroom.com

If you want to run on your own you can get some programs from runners world

www.runnersworld.com

You can also try
www.halhigdon.com
www.jeffgalloway.com

Harry

Answer 4

Let's keep things real simple.
It's September so you have 10 months.
For Sept-Oct run 2.5 miles three or four times a week and watch what you eat. Keep light.
For Nov- January run 2.5 mile three times during the week and five miles on a weekend day
February March- 2.5 miles three times during the week and 8 miles on a weekend day.

April- 5 miles once during the week 2.5 miles the other two and 10 miles the first two week ends and 15 the last two.

May- 5 miles once during the week 2.5 miles the other two and 10 miles the first week end, 20 the second, 10 the third, 20 the forth

Don't know when in June the race is but no long runs the week of . A fast 10K a week before and taper down during the week.

Good luck

PS Once you can run 5 miles you can run a marathon. It's all in your head after that. You'll know what I mean when you complete your marathon.

Answer 5

Much like going to the moon, running a marathon is something you prepare for long in advance. If you're just becoming interested in running, then a marathon is not a good immediate goal for you.

Just as a baby starts to crawl, then walk, then learn to run, you need to approach a marathon similarly. Establish a base, then do a 5K, a 10K, a half, then a marathon.

There are levels of comfort and satisfaction in all these levels that bring great enjoyment. So I suggest you set intermediate goals that are more easily accomplishable in the shorter term.

Good Luck

Answer 6

Run slow, slow enough that you can talk, when you need to walk, walk until you feel like running again. Try to cover 2 miles 3 to 5 times each week. After 1 month increase your distance and run 5 or 6 times each week.

You can increase the distance by about 25% every 4 weeks, if you do too much too soon you will get injured.
Run relaxed, breath deeply, do not gasp or pant, and don't worry about breathing in your nose and out your mouth it doesn't matter, don't count paces to breath just breath.

In October start doing some days harder, that is run faster 2 days each week. You should also find some 5K races and run one each month.

You will need to average at least 8 miles each day for the 2 months prior to the marathon, which is not that hard to do if you control your increases, and do long days of about 15 miles. I month before do a long run of 22 miles twice.

When you run keep relaxed let your feet land mostly flat footed, slightly heel first and roll off of the front of the foot.

Don't worry about supplements eat healthy, you can take your normal vitamins, the gels are useless waste of money.

Find a marathon training group in your area, so you will have company on your long days, it makes them easier.

Warm up and stretch before, cool down and stretch after and drink plenty of water.