Many people who run marathons began by running shorter distance races.
Running marathons is one of the most revered and challenging running feats. Many people who run marathons began by running shorter distance races. If you've tackled the half marathon distance and are ready for the ultimate running challenge, the following steps can help make the transition from half to full easier and more enjoyable.
Instructions
Instructions
1. Gradually increase your weekly long runs. Each week, add a mile onto your long run until you are able to run 20 or 22 miles for your longest run. Run this long run three to four weeks before your marathon. Every third week, reduce your long run by 15 percent to recover.
2. Gradually increase your overall weekly mileage, by both increasing your long runs and slowly adding distance to your shorter runs throughout the week. Increase the distance of these runs by 15 percent every three weeks. If you were running four days a week during half marathon training, consider running five days a week in preparation for your marathon.
3. Focus on the proper rest and recovery to avoid over training. Every third week in marathon training should involve a reduced long run and slightly easier weekly runs to give your muscles a chance to catch up in the healing process. This break also allows you to mentally recharge for another two weeks of hard training.
4. Stay open to the idea of altering your training habits. As your long runs increase, you may find that your nutrition and hydration habits for half marathon training are not adequate for marathon training. Experiment with nutrition, hydration and outfit options, and practice these during your long runs so you are prepared on race day.
Tags: your long, long runs, marathon training, half marathon, your long runs, began running