In case you are a runner having a goal to run your first marathon or run a PR marathon then you certainly without a doubt have been exposed to your share of marathon training program information. In case your years of training and researching about how to train for and run a marathon or how to improve your marathon PR have led to disappointment, self-doubt, and distress, then read on. If you’re looking for a marathon training program for people who are busy with jobs, families and lives, then you’ve landed on the right page because in the next few minutes, you’ll be able to get what you are looking for.
Training for a marathon takes considerable time, commitment, and perseverance. Quite possibly the most typical marathon training course available generally consists of no less than six days weekly of coaching. Such type of program uses up considerable time and helps it be difficult to balance in your work life, family, social time, etc. On the other hand, that many days a week or running is not needed and only triggers burnout and injury. The good thing is this:
Four good runs weekly over a 14 to 16 week interval can be an appropriate and efficient program that you can get effectively on the finish line.
The Golden Rule of Surviving Marathon Training: Less is More.
Training and running more is not going to cause far better results. If anything, it is going to lead to a break down of the muscles and also the mind. Simply stated, this is too much running and also the particular reason why runners who run so many days/miles each week in a very heavy marathon training course experience typical injuries which include shin splints, IT Band syndrome, tendinitis, knee pain, etc.
To get better and be better, rest days are only as critical as running day, and a 4 day training week is usually an ideal strategy to achieve appropriate marathon training program balance.
Exactly what does a 4 Day Training Week for Marathon Seem like?
A marathon training course that can produce amazing results for busy runners consists of four days weekly of high quality running. Each run has a diverse focus and varies with pace, distance, and effort level. A mixture of these run exercise sessions is the perfect balance of challenging our bodies to get ready for running a 26.2 mile affair. Furthermore, the built in rest days permit muscle recovery and injury prevention.
A sample of the 4 day training week:
-Mon: Active Recovery
-Tues: Speed workout (i.e. 3-4x 1-mile repeats at tempo with 2:1 work:rest ratio)
-Wed: Easy Run (i.e. 5-10 miles aerobic)
-Thurs: Active Recovery
-Fri: Intervals or Hill workout (5-10x steep 1-2 minute hill repeats with walk or jog down)
-Sat: Active Recovery
-Sun: Long Run (10 – 20miles that include race pace intervals and fast finishes)
Your longest long run need to be 20 miles and also you would do a training build-up to this distance over the course of sixteen weeks. Three weeks before the marathon race will be a taper, during which you progressively minimize mileage.
Every active recovery day range from central, yoga along with other recovery methods.
Additionally, it’s also wise to consist of strength training exercises in a 4 day per week plan. Running a marathon exacts a fantastic toll on a runner’s body. Strengthening the core and legs will help you better cope with the mileage you will go beyond the next several months. You do not need highly-priced products or even a gym membership to produce a stronger body. Bodyweight exercises are all you need.
In reality, many high level runners do a majority of their strength training in this way. After you started doing strength based body weight exercises, you won’t feel just how much stronger you are and how much your running will increase. You’ll be able to merely perform a six exercise set, twice per week, and would be dazzled by the outcome of incorporating this into your marathon training program. It is somewhat simple, but it really works.