For many runners, completing a full marathon seems like a pipe dream. There’s no denying that 26.2 miles is a long way to go—but it’s definitely not an impossible distance. If you can race a 10k, you can run a marathon.
All it takes is time, training and perseverance.
Gary Gosch, professional running coach in Nashville, TN, has designed specific training programs for thousands of runners. Here we have some basic marathon training guidelines that were designed with first-timers in mind.
You should run four days a week, and the majority of your workouts will be six miles or less. With just one additional day of cross training and two full days of rest, you will be running a marathon in no time!
Start Small and Finish Big! If the idea of running more than 20 miles is intimidating to you, focus on where you are, not where you’re going. When following this plan, you will increase your mileage gradually (by no more than 10% per week). As the weeks of training add up, the thought of completing a marathon will slowly morph from impossible to possible—to undeniable when you cross that line.
Quality over Quantity! Even with careful planning, life can get in the way. Over the course of 20 weeks, you’re bound to skip a workout here and there. When the unexpected happens, prioritize. Your long runs are the most important workouts, as they will help you build the endurance necessary to finish a marathon. Sacrifice easy workouts first and tempo runs second before you let the long runs fall by the wayside. Remember, performing part of a workout is better than skipping it altogether.
Remain self aware! Consider your current abilities. Can you finish six miles comfortably? If not, take time to build up to that level before starting this program. There is no rush. When completing your workouts, run at a pace that is true to your own fitness level. Don’t compare yourself to a friend, family member, running partner—or even the runner you were last year or last month. Your training will be most successful when you listen to your body.
Be sure to rest! Adequate rest is just as important as proper training. This plan includes two rest days per week for a reason: Your body needs to recover from the stress of training to stay healthy. Never perform workouts on designated rest days.
If you're interested in a training consultation with Gary Gosch, give him a call today at 615-599-9855. Be sure to visit him HERE to sign up for special savings!
