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Training for marathons??
- Thread starter PFM
- Start date
billfred
New member
ok cool. You need to build a base and you need to do it on the road if possible (really hard to train for a marathon on a treadmill).
My suggestion would be first to build up to 30 minute run. Do this by running as much of 30 minutes as you can mixed with whatever walking you need. After you get where you can start doing that consistantly, then convert that to a distance you are running.
From there add about 10% per week until you build up to some 10+ mile runs.
If you are just trying to finish and not setting any time goals, most marathon training books really over do it leading to a high chance of injury before the race.
How old are you??? You can get away with a lot of undertraining when you are young. The first marathon I ran, my longest run was 10 miles.
My suggestion would be first to build up to 30 minute run. Do this by running as much of 30 minutes as you can mixed with whatever walking you need. After you get where you can start doing that consistantly, then convert that to a distance you are running.
From there add about 10% per week until you build up to some 10+ mile runs.
If you are just trying to finish and not setting any time goals, most marathon training books really over do it leading to a high chance of injury before the race.
How old are you??? You can get away with a lot of undertraining when you are young. The first marathon I ran, my longest run was 10 miles.
im 21. yea ima get on the road eventually, been waiting on summertime. yea i just want to finish at first, i want to do a 10k within the year. i know thats not alot, but me and running have never mixed. but i want to get more well rounded instead of being fit only when in the gym lifting.
billfred
New member
PFM said:
If you are 21, you can probably run a marathon today. Now you are just managing how much pain you want to feel during the last 10 miles and the next day.
I am a firm believe in not over-training. Try to work your way up to running about 5 miles a day and then 10 mile long run on weekend and then towards the end substitute the 10 mile run with 1 or 2 - 15 mile runs. The rest just rely on race excitement and guts to get you through it.
Dude like the other guy was saying you must being fucken joking!! If you want to run a marathon and just finish the damn race and you don't care how fast you run or how you place all you need to do is base work and for that all you need to do is put in about fifty miles a week if you are just wanting to finish the fucken race!! On the other hand, if you care about how fast you want to run put in at least fifty miles a week if you have to build up to that than build up to the shit!! But on top of putting in your base work you need to put in some speed work as well!! And for a marathon it would be a good idea to do mile repeats on a track!! You can do these twice a week for speed work!! But before you get into the speedwork you need to get your body physically prepared for speed work and that means doing sprints up hills two times out of the week to get your body conditioned for speed work on the track. Running hills is a mild type of speed work but it is not as stranious or doesn't break you down quite like speed work does. It builds up your strength so it conditions your body for the speedwork ahead!! Also later in you training you will want to put in one long run a week!! I would say the longest run you want to do should be about 23 miles!! What this does is, it gives your body a feel for the distance!! Very important if you want to run well!! Of course twenty three miles would be your longest run and you will want to do long run once a week until you build up to twenty three miles which would be your longest run!! So there it all is!! If you go with that you should be well prepared for your marathon!! Running comes in three basic phases, and those are base phase, strength phase and speed phase which I've already outlined for you!! Good luck I hope this has helped U!!PFM said:
Paul
mammalspod
New member
You said your partner runs a few "small ones" a year. You do know that the definition of a marathon is a 26.2 mile race, right? Other races (like 10k's) are just called races. Anyway, the way to train for increasing mileage is to only run 1 long run per week. This is because the benefits of the long training are outweighed by the overtraining effect and need for recovery if you run your highest possible distance more than once a week. So pick the best day of the week for you and designate it your long run day. Start with however much you can run and increase it by 10-15% every other week. Calculate ahead of time where you are at so you know how long it will take you to get to the 17-18 mile range. You should also run 2 other times a week. One of these runs should be something like hill intervals to maintain leg strength. The other run should just be a relaxed, mid-distance run. Never actually run 26.2 until the marathon, just top out in the 17-19 mile range for your long run, and you don't even want to be doing that for too many weeks (maybe 2-3). The week before your marathon run only twice, one long run that't only 10-12 miles and one easy 5-6 miler. If you try to do this training regimen, I will tell you ahead of time that when your long run gets into the 10 mile range it will get very difficult to maintain the discipline and focus to stick with it. Just push through this phase and keep at it, wit a little grit and determination you'll have yourself ready for that marathon. Good luck.
kingofthemountains
New member
At your level dont bother using numbers to judge how you train. Go out and run for half an hour, on a tred or road. Wait untill the day when you can run thirty mins again. After you have done that for a little bit ull notice a major improvment. From there increase time and intensity, but not together. One day run 25 mins intense, on and off. Next time run 45 mins just soft running. By the time ur at that point, ull know more less what to do. Remember to warm up for 10 mins before and cool down for 10 mins after. NEVER strech before, specificly when ur just starting out, unless u wanna rip ur hamstring. Stretching after is a good plan.
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