A guide for runners part 2 training for a marathon in 16 weeks
In part 1 of this series we discussed preparing for the gruelling task of marathon training. Now you are prepared and ready it is time to start. In 16 weeks you should be able to run a marathon but be warned this is not going to be easy.
Ideal starting fitness
The ideal minimum fitness you need to start marathon training is that you should be able to run at least 30 minutes without taking time to stop. It doesn’t matter how far you can go so long as you can keep your body running and get used to the feeling.
If you cannot run yet for 30 minutes straight you soon will be able to as this level of fitness can be easily attained. Try going on long walks interspaced with jogging. They help to ease your body into exercise and minimize risk of injury.
Training for the marathon
The aim of marathon training is now to gradually increase your mileage over the weeks until you hit a total distance in your run of 18-21 miles. Then taper down 2 weeks before the marathon in order to allow your body to recover its strength so you will be fresh for the actual marathon event.
Wk Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 3 Miles Rest Day 4 Miles 4 Miles Rest Day 5 Miles Rest Day
2 3 Miles Rest Day 4 Miles 4 Miles Rest Day 6 Miles Rest Day
3 3 Miles Rest Day 4 Miles 4 Miles Rest Day 7 Miles Rest Day
4 3 Miles Rest Day 5 Miles 5 Miles Rest Day 8 Miles Rest Day
5 3 Miles Rest Day 5 Miles 5 Miles Rest Day 10 Miles Rest Day
6 3 Miles Rest Day 5 Miles 5 Miles Rest Day 12 Miles Rest Day
7 4 Miles Rest Day 6 Miles 6 Miles Rest Day 14 Miles Rest Day
8 4 Miles Rest Day 6 Miles 6 Miles Rest Day 15 Miles Rest Day
9 4 Miles Rest Day 6 Miles 6 Miles Rest Day 16 Miles Rest Day
10 4 Miles Rest Day 7 Miles 7 Miles Rest Day 18 Miles Rest Day
11 5 Miles Rest Day 7 Miles 7 Miles Rest Day 19 Miles Rest Day
12 5 Miles Rest Day 7 Miles 7 Miles Rest Day 20 Miles Rest Day
13 5 Miles Rest Day 8 Miles 8 Miles Rest Day 21 Miles Rest Day
14 5 Miles Rest Day 8 Miles 8 Miles Rest Day 10 Miles Rest Day
15 3 Miles Rest Day 4 Miles 4 Miles Rest Day 8 Miles Rest Day
16 3 Miles Rest Day 3 Miles Walk Rest Day 26.2 Miles Rest Day
Marathon tips
Remember at the start of the marathon you will receive a huge amount of adrenaline which will give you a lot of energy but don’t make the mistake of starting too quickly. You don’t want to wipe yourself out at the start. A marathon is an endurance event, keep a steady pace and then towards the end speed up for a champions finish.
This concludes part 2 of this series, in part 3 we will examine further common problems encountered in the race and important tips for racing a marathon in a competitive time.