Apr 26 2022
Marathon Training Schedule

Marathon Training Schedule

Introduction

Running a marathon is not an easy task, but with proper training and preparation, it can be a fulfilling experience. In this article, we will discuss everything you need to know about marathon training schedule, including tips, guide, and FAQs.

Personal Experience

Before we dive into the details, let me share my personal experience. I started running about five years ago, and my first marathon was a disaster. I didn’t have a proper training schedule, and I didn’t know what I was doing. I ended up injuring myself and couldn’t finish the race. After that experience, I decided to take marathon training seriously, and I’ve completed several marathons since then. I learned that having a proper training schedule is crucial to success.

Events and Competitions

Before you start training for a marathon, you need to know the events and competitions available. There are several types of marathons, including city marathons, trail marathons, and ultra-marathons. Each has its own unique challenges, and you need to choose the one that suits your abilities and preferences.

Some popular marathon events include New York City Marathon, Boston Marathon, Chicago Marathon, and London Marathon.

Marathon Training Schedule Guide

Now let’s talk about the marathon training schedule guide. A typical marathon training schedule is around 16-20 weeks long, and it includes four phases:

  1. Base building phase: This phase lasts around 4-6 weeks and focuses on building endurance and establishing a running routine.
  2. Strength building phase: This phase lasts around 4-6 weeks and focuses on building strength and speed.
  3. Peak training phase: This phase lasts around 4-6 weeks and focuses on hitting your peak performance level.
  4. Tapering phase: This phase lasts around 2-3 weeks and focuses on reducing mileage and allowing your body to rest and recover before the race.

During each phase, you need to follow a specific training plan that includes running, cross-training, strength training, and rest days. It’s essential to listen to your body and adjust the plan accordingly.

Marathon Training Schedule Table

Here’s a sample marathon training schedule table:

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest day 3 miles Cross-training 3 miles Rest day 5 miles 8 miles
2 Rest day 4 miles Cross-training 4 miles Rest day 6 miles 10 miles
3 Rest day 5 miles Cross-training 5 miles Rest day 8 miles 12 miles
4 Rest day 6 miles Cross-training 6 miles Rest day 10 miles 14 miles
5 Rest day 7 miles Cross-training 7 miles Rest day 12 miles 16 miles
6 Rest day 8 miles Cross-training 8 miles Rest day 14 miles 18 miles
7 Rest day 9 miles Cross-training 9 miles Rest day 16 miles 20 miles
8 Rest day 10 miles Cross-training 10 miles Rest day 18 miles 22 miles
9 Rest day 8 miles Cross-training 8 miles Rest day 12 miles 20 miles
10 Rest day 6 miles Cross-training 6 miles Rest day 8 miles 12 miles
11 Rest day 5 miles Cross-training 5 miles Rest day 6 miles 10 miles
12 Rest day 4 miles Cross-training 4 miles Rest day 5 miles 8 miles
13 Rest day 3 miles Cross-training 3 miles Rest day 4 miles 6 miles
14 Rest day 2 miles Cross-training 2 miles Rest day 3 miles 4 miles
15 Rest day 2 miles Cross-training 2 miles Rest day 2 miles 3 miles
16 Rest day Rest day Cross-training Rest day Rest day Marathon Day Rest day

Questions and Answers

Q: How often should I run during marathon training?

A: You should aim to run at least 4-5 times a week during marathon training. The mileage and intensity will vary depending on the phase of training.

Q: Can I cross-train instead of running?

A: Yes, cross-training is an excellent way to mix up your training and prevent injuries. Activities such as swimming, cycling, and yoga can be beneficial.

Q: Should I do strength training during marathon training?

A: Yes, strength training can help improve your running form, prevent injuries, and increase speed. Focus on exercises that target your core, glutes, and legs.

Marathon Training Plan 26.2 Patrick Shampine Marathon training plan
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