If you can run two miles you can run marathon! So heres how it goes. I remember about 8 yrs ago I never thought I could run a marathon. I started to exercise and run to help get over the bad habits I developed and as I did I felt energized.
I started running one mile and soon that became two. As I read books and learned how to expand I decided to run a marathon. My first was the New York City Marathon in 2003. You ask how does 2 miles compare to 26.2? This is how this works.
The first step is to find a marathon approximately six months out from the beginning of your training and sign up for it. This will ensure that you now have a commitment. Take the first month and start running 3-4 days a week being sure to stretch before and after your runs. After all your long-term health and staying injury free is a priority.
In your firsyt month try to build up to 3-5 miles for a good start. As you approach the second month increase this base run to about 4-6 miles a day 4 -5 days a week. By doing this you will have a good base to start from. It is not necessary to run fast. If you need take 30 seconds to 1 minute in between each mile then do so, the goal here is to finish,
I will discuss hydration and nutrition in the next article as this is very important as well. Now that you have a nice base run of about 20 miles per week you can build nicely on this over the next 12 weeks.
Starting month 3 begin to build on your run intensity and duration. You will need to add at least one "speed" work out and one "hill" exercise to your routine and also one long run to your weekly mileage.
Here is an example of what is can look like. Monday run 3-5 miles at an average pace. Tuesday run some hills (8-10 times up a hill that is approximately 100meters in length at a brisk pace and slowly jog down) and take Wednesday off and then on Thursday run a brisk 4-5 mile run. Friday try some speed work and then Saturday off. And last try a long run on Sunday of about 7-9 miles that are at a slow pace. As you do these routines add mileage to your long run every other week by 2 miles, your mileage will increase dramatically along with your stamina until you reach around 20 to 22 miles on your long run.
The last thing to do is the taper. Three weeks prior to your planned race you need to taper off the long runs and decrease your mileage by fifty percent. Cut your long run in by a 6-8 miles at the first week of your taper and then run an easy 10 miler the weekend before the marathon. The week of the marathon try a few short runs at an average intensity of 3-5 miles and then take some rest on Friday and Saturday before the race.
Try this and you will finish your first marathon and there is no feeling in the world like this accomplishment. - 26706
I started running one mile and soon that became two. As I read books and learned how to expand I decided to run a marathon. My first was the New York City Marathon in 2003. You ask how does 2 miles compare to 26.2? This is how this works.
The first step is to find a marathon approximately six months out from the beginning of your training and sign up for it. This will ensure that you now have a commitment. Take the first month and start running 3-4 days a week being sure to stretch before and after your runs. After all your long-term health and staying injury free is a priority.
In your firsyt month try to build up to 3-5 miles for a good start. As you approach the second month increase this base run to about 4-6 miles a day 4 -5 days a week. By doing this you will have a good base to start from. It is not necessary to run fast. If you need take 30 seconds to 1 minute in between each mile then do so, the goal here is to finish,
I will discuss hydration and nutrition in the next article as this is very important as well. Now that you have a nice base run of about 20 miles per week you can build nicely on this over the next 12 weeks.
Starting month 3 begin to build on your run intensity and duration. You will need to add at least one "speed" work out and one "hill" exercise to your routine and also one long run to your weekly mileage.
Here is an example of what is can look like. Monday run 3-5 miles at an average pace. Tuesday run some hills (8-10 times up a hill that is approximately 100meters in length at a brisk pace and slowly jog down) and take Wednesday off and then on Thursday run a brisk 4-5 mile run. Friday try some speed work and then Saturday off. And last try a long run on Sunday of about 7-9 miles that are at a slow pace. As you do these routines add mileage to your long run every other week by 2 miles, your mileage will increase dramatically along with your stamina until you reach around 20 to 22 miles on your long run.
The last thing to do is the taper. Three weeks prior to your planned race you need to taper off the long runs and decrease your mileage by fifty percent. Cut your long run in by a 6-8 miles at the first week of your taper and then run an easy 10 miler the weekend before the marathon. The week of the marathon try a few short runs at an average intensity of 3-5 miles and then take some rest on Friday and Saturday before the race.
Try this and you will finish your first marathon and there is no feeling in the world like this accomplishment. - 26706
