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Training for first marathon

Training for first marathon

Training for first marathon

The thought of training for first marathon might seem to be daunting to say the least. This is particularly terrifying if you do not considered yourself to be a runner at all and have never ran in your life. The thought that you would now be running a marathon might make you think if you are actually up for this task or not.

So, while you might have dozens of scary thoughts running through your mind, there is one thing that you would have to accept – this is not impossible. Yes, you will encounter various hurdles and obstacles. But if you have your mind set on the end result, there is no one who would be able to stop you from achieving that goal.

Training for first marathon

How to conduct training for first marathon

Therefore, since this is the first time you are involving yourself in something like this, it would be pretty normal to feel lost and confused. While there definitely are several standard training programs, you would like to follow one which has been customized especially for you. However, one thing that you would need to keep in mind is that you would be able to achieve your goal just by running three days a week. This kind of a plan also has certain benefits such as increasing your endurance and reducing scope of injury. So by keeping this in mind, you would then be able to train for your very first marathon.

  • The time frame

For training for first marathon, the first thing that you would need to take in to account is the time frame that you have available at hand. If you commit to running just three days a week, you would be able to prepare yourself within 12 to 16 weeks. This will allow your body to adapt to the changes as well as prepare you just in time for the marathon. So, while you would be increasing in intensity and distance with every passing week, you would be able to train yourself for running as a lifestyle as well.

  • Intensity of training

In training for first marathon by following the rule of three days, it would be quite apparent that you would be running at a faster pace than normal. However, that would be done at different tempos while at the same time working on your speed work as well. In this way, not only would you be able to increase your endurance and stamina, but your pace as well.

  • Progression to the next level

In the first two to three weeks of training for first marathon, it would be dedicated towards building a strong foundation which would last throughout the remainder of the program. While you would definitely start a comfortable level, you would then move higher and higher up the ladder to test your endurance and speed.

16 week marathon training schedule

Lastly, by including strength training in your training for first marathon, you would be able to supplement your workouts and thus improving overall fitness and performance.

Running a half marathon

Running a half marathon

Running a half marathon

Running a half marathon: If you have decided that you are going to put yourself out there by running a half marathon, then you should really pat yourself on the back. This is because while many people think that they are going to get out of their comfort zone and actually do something, very few people actually have the courage to do just that. Therefore, if you have already taken the initiative of running a half marathon, you already know that you have won half of the battle. This is because without your internal motivation and determination, it would not be possible.

On the other hand, it is also important that you have a running schedule which you are comfortable with and which would allow you to test your limits and endurance. In this way, you would be able to know for sure that you would last the half marathon.

Running a half marathon

So, while training and maintaining a healthy diet is important for running a half marathon, there are some other aspects which would need to be taken in to account as well. In this way, you would be able to run your best ever first half marathon. These are as follows:

  • Communicating with your family

While it might sound strange that you would have to include your family in your first half marathon, you would be surprised by the wonders that it would be able to bring you. There is no doubt that running a half marathon might seem daunting to the least. So, with your family rooting by your side, it would give you the added self-boost to race till the finish line.

In addition, it would only be family who would remain by your side like a rock at all those times you are feeling down and motivated. They are the ones who would egg you on to train harder and come out victorious.

  • Setting healthy expectations

Since this is the first time you would be running a half marathon, you are not really sure about the targets and expectations that you should be setting. Therefore, the most common mistake that beginner runners seem to make is setting unrealistic expectations. It is for this reason that they seem to crash and burn out as the final day draws nearer. What is worse is that they cannot seem to get back in to the momentum.

Therefore, if you would like to avoid making this mistake, then the first thing that you would need to do is assess your capabilities and then set the time frame like that. Even though the running program would challenge you to test your limits, you know it would not be more than you can handle.

  • Tapering your training

The more nearer you are drawing to running your first marathon, you know that you are getting better at running. This can be said not only in terms of the distance being covered, but the speed work as well. Hence, you might be motivated to taper your training by adding some extra miles. It is usually at this time that you should stop your train of thought and continue what you are doing.

16 week marathon training schedule

Therefore, by keeping these things in mind, you would be able to make running a half marathon a roaring success.

Half marathon training program for beginners

Half marathon training program for beginners

Half marathon training program for beginners

Half marathon training program for beginners: If you are just starting out your journey for training yourself for a half marathon, you must be feeling pretty excited about it. While it would definitely be a new experience for you, you also know that you would be able to learn a lot from it. Based on that, you would be looking for a half marathon training program for beginners. In that case, you have come across that just by running three days a week you would be able to prepare yourself within a sufficient amount of time. So while that seems to be too good to be true, you would like to know for sure if this kind of a training program would actually be effective or not.

It is for this reason that we have taken the responsibility of conducting the research and thus enlightening you with the results. Read on below to find out more about the half marathon training program for beginners.

In addition to running three days a week, you would also have to incorporate other kinds of workouts. Not only will this allow you to have an all-rounded experience, but also make you leaner and fitter.

  • Aerobics

The whole point of engaging yourself in the long run is that you would be running in a comfortable and consistent pace. However, once you have reached the mark of 12 miles, you know that it should be time to switch things up. So, to keep your body guessing about what is to come next, alternate a long run with a short one. In addition, this would also help in building up your stamina and metabolism while at the same time burning off all the excess calories.

  • Threshold workouts

The threshold is referred to as the point when your body starts to use more glycogen for energy and less fat. As a result, this workout in the half marathon training program for beginners means that you would be required to step out of your comfort zone and raise your roof. While it might seem virtually impossible in the beginning, you would soon become accustomed to it. Again, it is at this point that you would need to set a new threshold for you again.

So, in determining your threshold, you might be wondering how you would do just that since you are new to this whole thing. In reality, this is fairly easy. This is the point where you start feeling slightly uncomfortable and it becomes difficult for you to maintain a flowing conversation.

  • HIIT training

HIIT workouts are considered to be one of the most effective and popular workouts in a half marathon training program for beginners. By including short bursts of speed in your running program, you would be able to build up your pace as well as your stamina. This means that you would be able to run for longer distances without encountering a hitch.

Half marathon training program for beginners

So, by following this half marathon training program for beginners, you would be able to keep your workouts fun and interesting. At the same time, you would also be able to improve your running time the more involved you become.

16 week marathon training schedule

Half marathon running schedule

Half marathon running schedule

Half marathon running schedule

Half marathon running schedule: Before you hop on to training for running half a marathon, you need to ask yourself if you are really ready for this or not. While this might sound condescending to some people, you actually need to look at things at face value. This is because in order to get in to the habit of following the half marathon running schedule, you would actually have to have the habit of running at least ten to fifteen miles a week. In this way, you would be able to understand for yourself that you have already trained your body to some extent to run half a marathon. With just a bit of fine-tuning here and there, you would be ready to take on 13.1 miles at a stretch!
On the other hand, if you are a beginner runner, then it is highly recommended that you consult a doctor before starting the half marathon running schedule. This is because it usually happens that a lot of people consider themselves eligible for taking on this task. But to be on the safe side, it just wouldn’t hurt to have an expert’s opinion.

Half marathon running schedule

The half marathon running schedule

Week Mon Tue Wed Thu Fri Sat Sun
1 off 3 miles 3 miles 3 miles off 3 miles 4 miles
2 off 3 miles 4 miles 3 miles off 3 miles 4 miles
3 off 3 miles 4 miles 3 miles off 3 miles 5 miles
4 off 3 miles 5 miles 3 miles off 4 miles 6 miles
5 off 4 miles 5 miles 4 miles off 3 miles 7 miles
6 off 4 miles 4 miles 4 miles off 4 miles 8 miles
7 off 4 miles 6 miles 4 miles off 4 miles 9 miles
8 off 4 miles 6 miles 4 miles off 4 miles 10 miles
9 off 4 miles 6 miles 4 miles off 3 miles 11 miles
10 off 4 miles 5 miles 4 miles off 4 miles 12 miles
11 off 4 miles 5 miles 4 miles off 3 miles 6 miles
12 off 3 miles 5 miles 3 miles off 2 miles 13.1 miles!

 

Rest days

As is quite apparent in the running schedule, there would be two days off – meaning that you would not be required to run at all. The reason behind setting the schedule in this manner is that it would allow ample amount of time for your joints to rest and recover. As a result, you would be well prepared to take on the greater intensities that lie ahead of you.

 

The importance of water

Since you are training yourself for a half marathon, it would be quite likely that you become thirsty and can feel your throat drying up. For that reason, this half marathon running schedule has taken that in to account and recommended that you take frequent water breaks. Not only would it keep you healthy and replenished, but also prevent you from becoming dehydrated and putting a dent on your efforts.

Lastly, anytime throughout the half marathon running schedule if you ever feel that you need to take a break, don’t hesitate to do that. After all, you are only human with some deficiencies and its common nature to take breaks. Don’t beat yourself up over it.

16 week marathon training schedule

3 day a week half marathon training

3 day a week half marathon training

3 day a week half marathon training

3 day a week half marathon training: When thinking about signing yourself up for a half marathon, you might be feeling slightly dazed and confused. This is because this is the first time you are involving yourself in something like this. While you most definitely want to emerge victorious, you would not like to do that at the expense of your health.

It is for this reason that we bring forth for you a 3 day a week half marathon training. While training for a half marathon is considered to be tough in itself, the best part is that you would only have to train three days a week. However, even though you would be getting rest time on the other days, that does not in any way mean that you would be sabotaging all your hard work. You would still be required to be mindful about the activities that you are engaging in and the food items you are putting in your mouth.

3 day a week half marathon training

Eight principles of 3 day a week half marathon training

Just like any other training program, this one is also not any different. The only significant difference that seems to exist is that you would have to run three days a week. In order to do that, you would have to abide my eight important principles. These are as follows:

  1. Thanks to the way it has been designed, you would be able to easily follow it without encountering a lot of hassle. In addition, as a result of the low miles that you are required to cover, you would not have to entertain the risk of sprains and burnouts.
  2. Since you would just be running three days a week, the speed, tempo, and distance have a specific purpose to fulfil. In the 3 day a week half marathon training, the tempo would be increasing your lactate threshold, the speed work would be making you faster, and the long run would help in increasing your endurance.
  3. You would be required to run a variety of speed work be it 400, 800, and 1600-meter repeats – you would have to do them all. Therefore, to keep yourself motivated and on the right track, make sure you tag along a fast friend.
  4. In the 3 day a week half marathon training, you would be doing your tempo run at a faster pace than the normal running ones.
  5. You would gradually be building up your speed and endurance to 12 miles, not the 20 miles as has been required by the marathon. This is because you would be covering the 12 miles at a faster pace than normal.
  6. In this training program, you would also be required to cross-train twice a week. Even though you would start off easy, the intensity would increase as you become fitter.
  7. If you find yourself to be busy or suffering from pain, then you would not be required to train. This is because this running program builds up your mindset in a way that you would train when you find the time.
  8. You will also be tapering for two weeks. This means that you would be completely ready and injury-free for the main marathon.

 

So, by keeping these eight principles in mind, you would find that the 3 day a week half marathon training program is indeed the most suitable one for you.

16 Week Marathon Training Schedule