Set a Mileage Schedule
While some people may be able to train for a marathon simply by running week after week, most would-be marathoners require some structure to their training program. There are programs for first-time runners, intermediates and elite runners. Most marathon programs are geared toward preparing a runner to complete the full 26.2 miles. However, some more specialized programs exist to help seasoned marathoners break their record times.
Marathoners are Diligent with Long Runs
Marathon training programs often mix running with cross-training. Usually, a runner completes three to four training runs per week, one of which is significantly longer than the rest. For instance, the first week of a marathon training program might have two scheduled runs at 4 miles each, and a long run of 6 to 7 miles. Each week, the cumulative mileage increases, most of which is tacked onto the long run. The remaining training days in the week are usually dedicated to lower-impact training such as cycling, strength training or yoga. A typical marathon training program lasts 3 to 4 months, though faster tracks exist for elite runners.
Fuel and Equip Appropriately
Part of marathon training includes being aware of the body's needs during the hours it will take to cross the finish line. These include foot support, clothing and nutrition. Seasoned runners do not try out a new outfit or hydration routine the day of their race; they do a trial run beforehand. Marathoners are advised to practice first with new gear and nutritional products during their longer training runs, so that they know what will work best for them on race day. In other words, you don't want to find out at mile 10 of the race that your socks cause chafing, or that your carbohydrate gel does not agree with your stomach.
Rest
One of the most important things a runner can do when training for a marathon is to rest. Most programs advise scaling training back for a week once or twice during the months of training. This allows the body, which is put under great stress during distance running, to rest adequately before the next "push," or mileage increase. The final week or two leading up to race day also includes a "taper," or a gradual cool-down period. This allows a full recovery before race day, so a runner can be fresh at the marathon starting line.
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