How to train for a marathon; discusses mileage build-up with the 10% rule, cross-training, hillwork, speedwork, weekly long runs, hydration, weight training, and more.

Training for the Marathon

Fall is finally here and it's time to start training for the marathon. Millions of people do this every year on a regular basis – it's tradition at its finest; what could be better than get up at 5:00 AM on your day off to join your running buds to hammer the pavement until it hurts to get back into the car?

Find a Marathon Training Group

Is this to be a first marathon? If so, and if unclear on where to start, the best bet is to find a local running club and join their group for weekend long runs. Some runners do this for charity and don't mind soliciting pledges. See Team in Training. These are great folks and will guide novice marathoners to the first (of many) successful marathons.

Local running clubs are important for mental support. Those shorter runs are not so challenging from a psychological point of view but when the weekly long runs get beyond twelve miles it's easier for the runner to cut himself or herself some slack. Walking too often becomes tempting.

A Basic Marathon Training Program

A basic marathon training program involves several components which will be explained in the following sections. One important thing rule is to run at least five days each week. That leaves two days. Make one a rest day, no exercise at all. The body needs time off for its maintenance. The second non-running day is for cross-training. Biking, swimming, weight training – it doesn't matter as long as it's enjoyable.

Marathon Training Activity: Hillwork

Hillwork is a marathon training activity that strengthens the legs and builds stamina. It should be done one day a week. In locales that are very flat, runners usually seek out overpasses, bridges, or treadmills. If the target marathon is a hilly course such as Austin Marathon, hillwork is critical.

Run uphill at a consistent pace and downhill easy to save those knees. One effective workout is to pick a long hill, run up hard for fifty paces, turn around and run down for twenty five paces. Repeat until the peak is reached and do it again.

Marathon Training Activity: Speedwork

Speedwork, or interval training, is best done on a track. This allows the runner to know the precise distance. Is this important? Yes, because it allows the runner to develop a sense of pace. The shorter the interval, the faster the pace. The idea is to huff and puff while maintaining the same pace throughout the interval.

Generally, the intervals are in meters or yards in distances of 50, 100, 200, 400, and mile repeats. Mix and match, with a short jog between intervals.

Marathon Training Activity: the Long Run

The long run is the keystone of marathon training. Run a very easy pace. The idea is just to train the body to stay in motion for a long, long time and distance. Try to stay on gravel, trails, or asphalt – anything but concrete. Stay hydrated and pack some energy gels. A water bottle belt is a great investment.

Starting with a base of a twelve mile long run, add 10% distance every other week. On the between weeks, run a ten miler.

Marathon Training Activity: Those Two Extra days

These are for easy runs. The distance? Figure it this way; calculate the total weekly mileage and add 10%. Make these two runs add up to the difference between weekly totals.

Remember that the marathon is not just an accomplishment, it's fun! And next year, try an ultramarathon!