Training for First Marathon

Hello, I am a 43 year old male - I do no running or training, I would like to complete a marathon next October - how should I start training for this?
Thanks




Answer by Dominique:

Hi there,
Thanks for your marathon running question.

Going from zero to marathon in a year is doable. The key to being able to complete the marathon is a good base of consistent running with a weekly long run or run/walk.

Your marathon training should focus on the following points:

1) Consistency. Run at least four times a week. Do this every week.

2) Easy. Run easy, the pace at which you are able to have a conversation with someone. Also, as a beginner, consider doing run/walks in the beginning. See my Beginner Running Tips page that refers to run/walks as well.

3) Build it up slowly. See my page regarding Increasing Mileage Safely.

4) Practice Races. A year of focus on one big goal is tough. Break it up in smaller parts, e.g. like this:

* Try to get your running to 30 minutes non-stop in 3 months and do a local 5k fun run at that point.

* 3 months later, make sure you are able to run 60 minutes non-stop and by then you should be able to do a 10k run.

* 3 months later, make sure you are able to run 100 - 120 minutes non-stop and are running a half marathon.

* Then those last 3 months, focus on your marathon.

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Some further suggestions for marathon running information:

100 Day Marathon Plan

Marathon Training Tips

Hope this helps.
Best of luck with your marathon training!
Cheers,
Dominique