Many of you will run their very first marathon in spring 2019. Be that London or one of the many others that are just as worthwhile doing, not as iconic as London maybe, but the sense of achievement once you have crossed the finish line will be the same 🙂
How should you approach the training?
That very much depends on if you have been running prior to deciding to enter the London marathon ballot.
If you have been running before and you are just new to the marathon distance, you might want to make sure that you are able to run approx. 8-10 miles (13-16km) by the time your marathon training (usually a 16 week training plan) starts. Consider taking a more relaxed approach regarding your training over the next month or 2 as your mind will be fresher and you’ll be raring to get started on that more structured training come late December/early January. Do some strength training and cross training and maybe throw some speed training into the mix.
If you are new to running or return to it, get yourself a couch to 5k app and get started NOW 🙂 Start with a run-walking approach and see how you get on. Ensure that you get your running in regularly but don’t overdo it, it’s a new activity to you and you don’t want to get injured before you even get properly started. find yourself some running buddies who will keep you motivated 🙂
The 16 week Marathon training Plan
Once you get to the end of the year the real work begins. Make sure you get yourself a beginner marathon training plan and set some realistic goals. Most likely the main goal for you will be to simply finish, but you may have a desired time in mind, especially if you have run some half marathons and that can give you an idea of what you may be able to accomplish over the full distance.
Be consistent with your training, a missed run here or there isn’t a big deal, life can get in the way. If you get ill during marathon training, don’t try and make up for a week’s worth of training runs lost, continue where you left off and adjust your plan slightly.
Make sure that you don’t increase the length of your long run by more than 10-15% per week. Also pay attention to your weekly mileage, the same rule applies. As a first timer, your training plan doesn’t have to be too complex, increasing your mileage over time and getting your legs and feet used to spending a long time pounding the pavement is most important. Don’t jump from 3 runs per week to 6 runs per week. All of the above are a recipe for potential injuries.
Consider going off road/ run in a park on a forest path on a weekend or whenever you can run during daytimes.
If you get a niggle get it seen to early, get some advice and then follow what your therapist advises you to do.
ABOVE ALL ENJOY THE JOURNEY – MARATHON DAY IS AN INCREDIBLE EXPERIENCE, MORE SO IF YOU ARE WELL PREPARED AND HAVE DONE THE TRAINING
Any questions or need a training plan? Contact me on firstname.lastname@example.org. I also offer coaching and marathon training workshops and offer 1 off sessions to improve running technique