People are getting more interested in running marathons these days, but often get frustrated because they do not complete the event or have a lot off difficulty. Marathon training programs vary according to the levels of the runner and the mileage schedules. It will help you decide on the right training program by knowing your own running level first. These programs are often customized according to the following levels:
- First Time Runners
- Beginner (completed 1-3 marathons)
- Intermediate (completed 4-10)
- Experienced (completed more than 10)
- Elite (for competitive, more experienced runners)
If you are not sure what category you belong to, you should try the easier one and change up to the next level, if you find it too easy for you.
Here are 10 key elements that you need to remember when choosing the right marathon training program:
1. Choose a program that is neither too long nor too short. Ideally, a 14-18 week program suits most levels, except for first timers and beginners, who may need more weeks for training.
2 Keep a log of your daily running activities and mileage for the week. Make sure to alternate days of heavy and easy runs.
3. Have a daily and weekly running goal, and keep tracking your performance to see how close you are in reaching your goals.
4. Have realistic expectations. Unless you had already reached the elite level, aim for a maximum weekly mileage between 45-65 miles, and lower if you are just a beginner.
5. Allow for some flexibility in your routine. If you need to take an extra day off from your running routine, your program should be flexible enough to allow you to do so, without compromising the benefits that you had already received from the training.
6. There should be a gradual build up on your weekly mileage in order to build endurance, which is the key ingredient to the success of your marathon training. Endurance will allow you to reach your target mileage without exhausting your body.
7. Do not extend your runs over 20 miles while training. This will unnecessary expose yourself to over fatigue.
8. A good two or three 20 mile run should be enough if you are in the beginner up to the intermediate levels. Elite runners can extend their runs if they choose to.
9. For beginners or even those in the intermediate level, training for speed is not really that necessary, as this may only cause injuries to the untrained runner. Elite and more experienced runners, however, may choose to work on their speed in order to intensify their training.
10. Choose a marathon training program that is not too demanding nor too lax, and one that will match your level. If you are a beginner, try not to be too ambitious during the early stages of your training, and instead, build your target mileage gradually.
About this Author
Make sure to track your training miles and overall progress in a running log. One that I like is a personalized running log with a customized marathon training schedule from Running Log If you want more training information Mike publishes a website on marathon training at The Marathon Website.
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