If you’re after a marathon training routine to train for your first ever marathon then it’s important to use a plan which has been proven to get results. Most first-time marathon runners have next to no idea how they should train for their very first marathon. Many first time marathon runners just go out an run as many miles as they can in the build-up phase of the marathon. However this leaves them feeling tired and susceptible to getting an injury. A much better way to train for your very first marathon would be to build up your running distance slowly over a couple of months. Most experienced marathon runners use what is known as the 10% rule in the build-up stage of their marathon training so that they can reduce their risk of getting injured.

The 10% rule states you should not increase your total weekly mileage by more than 10% in any provided week. For example, just say you’ve managed to build up your complete weekly mileage to 20 miles per 7 days. Then within the following 7 days of your marathon training you should aim to finish 22 miles of running. The main reason for this is the fact that it gives your muscle tissues a possibility to recover from the strenuous training periods throughout the build up phase. Other beginner marathon runners who are training for their very first marathon also do not know how they should break up their marathon training sessions. Elite marathoners use a mixture of long marathon training runs, semi-long running sessions and shorter marathon running periods. Elite marathoners also make certain that they incorporate relaxation periods into their marathon training plan.

The main reason for this is that it allows your muscles the chance to recover following the lengthier training periods. When running for a marathon, it is your lengthier running periods where you’ll get most of your endurance and stamina marathon running levels from. However, should you just go out and do mile after mile of these long training sessions then you will not just feel tired and lethargic all through the day but you’ll also be much more prone to getting a running injury to your muscles.

That is why veteran marathon runners split their running sessions into lengthy, semi-long and shorter sessions. A standard marathon running program will have you do just a single lengthy training session per 7 days. This session is usually done within the weekend when you’ve enough time in which to finish it.

It’s usually a wise idea to follow this long running session with a total rest day in order to provide your muscle tissues the chance to recover. It’s this lengthy session where you’ll get most of your stamina and endurance levels. Novice marathon runners will also usually do their semi-long marathon running session within the middle of the 7 days period. Either side of this training run they will generally do two shorter sessions. These reduced runs allow your legs to remain fresh and ticking over throughout the 7 days period without having depleting your energy reserves. If you do happen to deplete your power reserves then you will most likely begin feeling worn out and lethargic throughout the week. This can put a detrimental effect on your motivation.

The marathon training program which you choose to follow should also consist of two relaxation times and an optional cross-training session. The cross-training session generally consists of either swimming, cycling or gym work. The main reason elite marathoners choose to do cross-training into their marathon training plan is so that their muscles stay robust and therefore they’re less likely to get an injury. If you are a novice marathoner training for your very first marathon, it’s critical you choose a marathon running program that has been specifically designed to get you the results you are after. After a lot research,one of the best marathon running programs I’ve come across could be found within this post. Not just is it designed specifically for first-time marathon runners it also includes a step-by-step marathon running schedule.

Download your marathon training guide whilst it is still available. Discover exactly how to marathon training with this program for beginner marathoners.


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