THE ‘HOW TO’ ON PREPARING FOR YOUR FIRST DISTANCE RUN
Advance through the stages of short sidewalk jogs to longer distance country road runs, and onto full marathons with the right training plan.
Rise to the challenge of your first marathon with the right training schedule
You’re already feeling the adrenaline pumping and you still have months to go before crossing the finishing line. Marathon training is a steady, persistent process that takes time, dedication and plenty of preparation. Finding the right training plan that is compatible with your daily routine is the key to staying motivated, and reaching your marathon goals.
To train for a race, short or long, start by building a weekly training schedule. Adhere to your training schedule and do at least 4 weekly sessions that includes:
- A moderately-paced run at a short to average distance
- One longer run
- A jog at a relaxed pace
- Fast-paced training or demanding workouts practicing interval training, tempo runs, hills, circuit training and other exercises that increase your cardio capacity for long-haul runs
Changing your routine with varying workouts will help you improve your performance, resist injury, and reach your marathon goals.
Key points on training for a 10km race
Congratulations! You have made the commitment; created a training schedule, made your workouts a habit and now you’re on your way! Following your training plan, it’s now time to improve your base mileage by throwing in some variety to your regular routine. Improving your base mileage at a rate of 10 percent per week is a sound and effective goal. Training for a 10km race can be straining, so remember to blend rest days and ease back your mileage once every couple of weeks allowing your body to recover. Cross-training with other exercises such as yoga, hiking, biking, martial arts and swimming are effective ways to stay moving while giving your running muscles some rest.
What to consider when stepping up to marathon training
Getting fit for your first marathon is all about conditioning and finding the best things for you – and this takes time. Races ranging between 5km and 20km should, on average, be preceded by 10 weeks of training time. For a full marathon, plan on about a year of preparation to be fully ready for this distinguished long-haul run. Running a few shorter races is an excellent method of preparation, both physically and mentally, for your first marathon. Whether you’re just beginning the step of shorter races or already signed up for a full marathon, following this easy-to-implement training plan will be helpful in both feeling and being prepared to run your first marathon with confidence!
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