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 12 months from now - how should I start training for this?
Answer by Dominique:
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.
Also check out my "Marathon Training Secrets" guide for further info.
Hope this helps.
Best of luck with your marathon training!
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