There are lots of marathon training programs out there! But choosing the best one for you can be really difficult, especially for beginners or people who have only completed a few marathons. Following the right marathon training program however is a key factor in determining how well you will finish the 26.2 mile race.
If you try to follow a marathon program that is too ambitious you will be sure to suffer from over-training. This results in fatigue and you feel constantly tired. You will not peak properly for race day. On the other hand, if you under train and do not build up a sufficient base of training miles you will very likely run out of stamina well before the end of the race.
I have looked at a number of training programs on the web and it's astonishing to see the wide variety of schedules that are proposed. The training period itself can vary a lot - anywhere from 11 weeks to 20 weeks. I have put together some pointers to help you choose a good marathon training program that matches your running abilities and experience.
1. Training Levels
When it comes to marathon programs a single training schedule will definitely not suit everyone. Make sure the program you follow has at least three levels such as beginner, intermediate and experienced.
2. Training Program Length
The training schedule should not be too long, or too short for that matter. A program lasting between 14 and 18 weeks will suit most people. First time marathoners may need more. You also need a good base of running regularly - I recommend at least a year before tackling the marathon distance.
3. The Hard Day - Easy Day Method
Look at the daily runs, and weekly mileage increases in the training program. A good training schedule will follow the hard day - easy day approach. The weekly mileage should not increase too rapidly from one week to the next. A 10 - 15% change from the previous week is a good rule to follow.
4. Mileage Goals
Good schedules will have a recommended daily and weekly running goal. They will also indicate the type of run you should be doing. For example easy, hill, and tempo runs usually form part of the weekly training. The schedule itself should be well laid out, and easy to track in your running log.
5. Long Runs
The training program should have a gradual increase in your weekly long run distance. This long run is the key to your marathon training, as you develop the ability to complete these runs without over-stressing your body. Avoid training runs over 20 miles - you don't need to run as far as the marathon distance during training. It takes too long to recover from 24,or 25 mile training runs.
6. High Mileage Programs
For most people the training program you select should not take you to too high a weekly mileage. A gradual build up to around 45 to 65 miles is as high a weekly mileage as you will need to reach. The programs for beginners will be at the lower end of this scale
7. Twenty Mile Training Runs
Two long runs of 20 miles should be sufficient for the beginner and intermediate levels. Three 20-mile runs are usually enough for the experienced marathoner.
Author Resource:-
Track Your Progress
Whatever program you choose it's important to record your progress in a running log. You can get an excellent logbook customized with a marathon program you select from Personalized Running Logs.com
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