The first challenge of the marathon is to finish the distance. After you know you can do that, the lure is to do it faster. Here's do it in four months.
Instructions
1. Build and maintain a base of at least 40 miles per week.
2. Run shorter-than-marathon distance races, 10-kilometer to half-marathon. Do this particularly in the three months leading up to the marathon.
3. Include a tempo run once a week. After warming up, run approximately 20 to 30 seconds slower than your 10K race pace for 20 to 25 minutes.
4. Run long more often if you're trying to go faster. Complete at least five to six long runs during the four-month marathon buildup. These should be in the 18-to 20-mile range.
5. Increase overall mileage from your last marathon training program.
6. Put more uphill running into your training program. It will increase your leg strength.
7. Choose a race to improve your time. This would be a marathon with a flat course, held during a time of year when you can expect good weather.
8. Experiment with special energy foods and carbohydrate drinks. These are designed to keep you running better for longer.
9. Taper your training (amount and intensity) beginning three weeks before the marathon.
Tags: training program, your training