Benefits of Marathon Training
List Contents
Training for a marathon has many benefits, both physically and mentally. Here are just a few:
Improved cardiovascular health
Marathon training requires a lot of endurance and can help improve cardiovascular health by strengthening the heart and lungs.
Increased muscle strength and tone
Running is a full-body workout that engages many muscles in the body, including the legs, core, and arms.
Boost in mood and mental health
Endurance training has been shown to improve mood, reduce stress and anxiety, and improve overall mental health.
Training Plan for Beginner Marathon Runners
Before starting any new exercise program, it’s important to consult with a healthcare professional. Once you have the green light, you can follow this 20-week training plan for beginner marathon runners:
Week 1-4: Building the Base
During the first four weeks, the focus is on building endurance and establishing a consistent running routine. This involves gradually increasing the distance and time spent running each week.
Week 5-8: Adding Intensity
During this phase, the focus shifts to adding intensity to the training by incorporating speed work and hill training. This helps improve running form, speed, and endurance.
Week 9-12: Increasing Mileage
During this phase, the focus is on increasing the mileage and long run distance. The long run should be gradually increased by 1-2 miles per week.
Week 13-16: Building Endurance
During this phase, the focus is on building endurance and increasing the distance of the long run. The long run should be increased to 18-20 miles by the end of this phase.
Week 17-20: Tapering
During the final four weeks, the focus shifts to tapering or reducing the intensity and mileage of the training to allow the body to rest and recover before the marathon.
Training Plan for Beginner Marathon Runners in 4 Months
Before starting any new exercise program, it’s important to consult with a healthcare professional. Once you have the green light, you can follow this 16-week training plan for beginner marathon runners:
Week 1-4: Building the Base
During the first four weeks, the focus is on building endurance and establishing a consistent running routine. This involves gradually increasing the distance and time spent running each week. Aim for three to four runs per week with one long run on the weekend.
Week 5-8: Adding Intensity
During this phase, the focus shifts to adding intensity to the training by incorporating speed work and hill training. This helps improve running form, speed, and endurance. Aim for three to four runs per week, including one interval workout and one hill workout.
Week 9-12: Increasing Mileage
During this phase, the focus is on increasing the mileage and long run distance. The long run should be gradually increased by 1-2 miles per week. Aim for four to five runs per week, including one long run and one tempo run.
Week 13-16: Building Endurance
During this phase, the focus is on building endurance and increasing the distance of the long run. The long run should be increased to 18-20 miles by the end of this phase. Aim for four to five runs per week, including one long run and one tempo run.
FAQs
Q: Is it safe for a beginner to run a marathon in four months? A: Yes, it’s safe as long as the beginner follows a proper training plan, consults with a healthcare professional, and listens to their body.
Q: How much time should a beginner allocate for training each week? A: Beginners should allocate four to six hours per week for running and strength training.
Q: How important is rest and recovery during marathon training? A: Rest and recovery are just as important as the training itself. Aim for at least one rest day per week and incorporate stretching, foam rolling, and massage to aid in recovery.
Q: How do I prevent injuries during marathon training? A: To prevent injuries, it’s important to stretch before and after each run, wear proper running shoes, gradually increase the mileage and intensity of the training, and listen to the body if it’s experiencing pain or discomfort.
Q: What should I eat during marathon training? A: It’s important to fuel the body with nutritious foods to support endurance training. Aim for a balanced diet with a variety of fruits, vegetables, lean proteins, and complex carbohydrates.
