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Marathon Training Schedule, Marathon Training Program Plan
Following a relatively slow paced, but a sustained mileage build up effort lasting somewhere between 18 to 20 weeks, most marathon runners follow it up with an agressive marathon training schedule that typically involves both -running high intensity longer marathon sprints, as well as accumulating weekly mileage totals as hight as 40 to 50 miles during the peak of their marathon training sessions.
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- I have Finished My Marathon Mileage Build Up Training Schedule. Now What?
- Catch a breath first, and give yourself a pat on the back! Now that you have successfully finished your Marathon Mileage Build Up Training Schedule and substantially improved your sustained effort level, your endurance level, and now have a feel for the job ahead, it is now time to kick it up another notch. Now it is time to follow your new Marathon Training Schedule!
- What Should be My Weekly Marathon Training Goals?
- Most marathon runners push their long run mileage up by about 15% to 20% on one specific day of a week, and then run three or four more times during that week at a lower intensity level. During the week that follows, they once again try and push their long run mileage up by another 15% to 20% on the same day of the week, followed by lesser intensity (lesser long run mileage) runs on three or four days of that week. They do this for two weeks in a row, and then fall back for a week to allow their leg muscles to recover. By following this type of an aggressive training schedule, most runners are running between 18 to 20 miles of a long run sprint by the time they are in week 8 or week 9 of their marathon training schedule. Following this schedule, most runners would have ramped up their endurance to run between 23 to 26 mile long sprint during the week # 13 or week # 14. It is then time to go easy, fall back to a lesser intensity (approximately 6 to 9 miles per day, four to five times a week) and cruise along for the next four to six weeks immediately prior to the marathon. If one were to carefully follow this type of marathon training routine, it is highly likely that a marathon runner experiences over use injury.
- Approaching The Marathon
- As you approach marathon, you should allow your leg muscles to heal and recover from the stresses induced by rigorous training. Approximately one to two months prior to the marathon, many runners continue to run at a lesser intensity, some even run less frequently, and for relatively shorter durations.
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