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How To Find A Good Marathon Training Schedule

More and more people are running marathons these days. But many of them are trying to complete the event. Choosing the right training plan to follow is a huge factor in determining how well a runner will finish a race.

marathon training category.

Many marathon training programs have different mileage plans for each level of training. Before choosing a training program, select a category:

– First time in a marathon

– Beginner: completed one to three marathons

– Medium: four to ten marathons

– Experience: more than ten

– Elite: competitive runners, marathon time up to 2:30m for men, 2:45 for women.

If you feel like you’re on the edge between categories, start with the harder one, and if it’s too stressful, go back to the easier option.

Here are the key factors to look for in your training program

* Check daily runs and weekly mileage. Your schedule should follow a hard/easy day approach on different days and weeks.

* The overall program should not be too long (or too short). I find a 14 to 18 week program best depending on your current running level. First-time and novice marathoners may need more.

* Better plans have a suggested daily and weekly rolling goal. The schedule should be well laid out and easy to follow in your running journal.

* The program should be flexible. I believe you should have the freedom to change your long-term day, take an extra rest day, etc. without compromising your overall results.

* You shouldn’t be fooled by too much weekly mileage (except for elite runners). About 45 – 65 miles is the highest weekly mileage you will need. Beginner programs will be at the lower end of the scale

* The training program should have a gradual increase in your weekly long distance. This long slow run is the cornerstone of your marathon training and you need to develop the ability to complete long runs without putting too much strain on your body.

* Avoid long runs over 20 miles. Unlike shorter races, you don’t need to run farther than the race distance when training. It’s not even necessary to run 24 or 25 mile training runs to have a good marathon.

* You should also avoid following programs that have too many 20 mile runs. One or two should be enough for the beginner to intermediate category. For an experienced marathon runner, three 20 miles are usually enough. In the elite category, it’s up to you!

* Fast work! For beginners and even intermediate categories, I think you don’t need to include this type of marathon training. It increases your risk of injury. If you run two or three races during training, that will be enough. More advanced runners will want to do some form of speedwork to increase the intensity of their training.

The key is to choose a program that matches your abilities and follows the guidelines above. It’s easy for novice marathon runners in particular to get drawn into training programs that are really too ambitious for their experience level. This also applies to those people who can run relatively fast 10k races.

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