![]() Most marathon training plans range from 12 to 20 weeks. Adequate rest helps prevent injuries and mental burnout. Practice intervals and tempo runs to increase your cardio capacity. Do a long run every 7–10 days so your body can adjust gradually to long distances. Build your weekly mileage over time, running three-to-five times per week. The primary elements of marathon training are: The Four Building Blocks of Marathon Training To help you get used to the race vibe and identify your preference, run a few shorter races, cheer on a friend or volunteer at marathons.Ĭhoosing a marathon close to home may offer a "home field advantage" with the opportunity to run on familiar roads on the other hand, choosing a "destination" race can really stoke your motivation fire in the months leading up to race day. Marathons range from quiet, low-key races on backcountry roads to spectator-lined urban races with tens of thousands of runners.
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