![]() ![]() And by walking briskly for a minute, say, within each mile, you’ll finish with far less damage to your body, and probably just as fast overall as if you’d attempted to run it continuously. Many successful marathoners have run-walked their way to a marathon medal. ![]() Instead, build up the length of your runs using a combination of running and walking, which is a strategy you can use on race day too. However, do not panic and start adding big distance leaps in your long runs or you will soon be injured. If you’ve done little or no running before, then realistically, it is going to be hard. If you’ve got less time than the training plan allows for, then your key goal should simply be to make your marathon as comfortable as possible, rather than aiming for a particular time. I’ve got a fairly last-minute charity marathon place, what should I do? An extra rest day here and there may be all you need to recharge your batteries a little, or to let a sore muscle ease, but do take any actual injuries seriously – and to a physio if necessary. This is a lot easier to say than to do, but if you aren't sure then on the whole it's usually best to err on the side of caution. The most important thing is to be honest with yourself, and to learn to listen to your body, making a distinction between pain from DOMS, and pain from a niggle or injury that may get worse if you push it too far. You'll be running distances you've never run before, for lengths of time you've never run before – and that will most certainly cause aches and pains at some point. I’m finding the training hard, how do I know when I need to back off?ĭuring marathon training, especially if it is your first, you are pushing your body to do something it's never done before. If you can't or don't want to postpone, at least have a good think about a reasonable and sensible race strategy. If you had a goal time in mind, it's probably now unlikely to be one you can achieve. If you’ve missed four weeks or more, our best advice is really to postpone your marathon if you can. Never, ever, attempt to play 'catch up' by adding in runs you have 'missed'. But if you are coming back from injury, do spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide. If you've missed a bit longer – two or three weeks – you should still have time to build up to your longest runs, which are really key to race-day success. A few days off, or even a week, will make very little difference to your race day. It is a very rare marathon runner indeed who gets to the end of the entire training block without missing some runs, whether it's down to illness, injury or just life getting in the way. What should I do if I miss some of my marathon training plan? They can't take into account all the other factors that may determine how you feel, like how well you have eaten, slept or other stresses in your life. When it comes to faster runs – ' tempo' or interval sessions – you can use our training pace calculator, but always remember these are guideline paces not prescriptions. Sometimes that may be a bit quicker than others, and that is fine. If a run is marked as 'easy' then it should feel just that. Our training plans all include different runs, which actually require you to train at different paces. Don't waste time and energy comparing yourself to other people, or worrying about your exact pace. It is far more useful to think about the effort behind each run than the actual pace. By using a recent finishing time from another race, you can work out what sort of time is realistic for you, and therefore which plan is the best fit for your goals. If you are a bit more experienced, have run some races already, or are used to running longer distances, then you can take a look at our race time predictor. If you’re a complete beginner, it’s best to start with a training plan focused on completing the distance rather than finishing in, or under, a certain time. Which plans are best suited for beginners, or what marathon finishing time should I aim for? ![]() On your non-running days, you can cross train, do some low intensity exercise (like yoga or Pilates) but, importantly, do make sure you have proper rest days too, to allow yourself to fully recover. Your mileage will increase as you get nearer to race day, though never in too large a leap. During this time, and dependent on your goals, you’ll probably run three to five times a week. Typically, marathon training plans last around 16 weeks, sometimes up to 20. How long does it take to train for a marathon? Let's start with the basics: a marathon is 26.2 miles, or 42.2 kilometres. Intermediate: Sub 3:45 marathon training planĪdvanced: Sub 3:30 marathon training planĪdvanced: Sub 3:15 marathon training plan ![]() Intermediate: Sub 4 marathon training plan Intermediate: Sub 4:30 marathon training plan Beginner: Marathon training plan to complete the distance (no time goal) ![]()
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