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MARATHON TRAINING AND RUNNING PROGRAM FOR RECREATIONAL RUNNERS
By Rick Morris
More and more recreational runners are training for marathons these days. The challenge of the marathon creates an opportunity for runners of all abilities to accomplish something that very few individuals do in thier lifetime. Completing a marathon can be a life changing experience for beginning runners or experienced runners that have not taken on the challenge of a marathon. Marathon training for recreational runners involves a gradual increase in training mileage and the inclusion of a bi-weekly long run. It is very important for a recreational marathon runner to be consistent with thier training. It is OK to adjust your schedule to meet other needs, but try to keep up with your weekly training schedule. It is especially important to consistenly keep up with your long run schedule. Missing a couple of long runs will throw off the timing of your entire program.24 Week training scheduleThis is a 24-week marathon training schedule that is designed to prepare a recreational runner to finish a marathon and run the entire distance. The first four weeks of the program are a build up of base mileage. If you currently have a base of at least 15 miles per week and are able to run 6 miles comfortably, you can skip the first 4 weeks of the program and begin at week 5. You should be able to run at least 2 miles comfortably before this program. If you cannot run 2 miles, slowly build up to that level before starting this program.This program is designed for a recreational runner. A recreational runner usually does not follow a specific year round training program. This type of runner runs only occasionally, but with some consistency. A recreational runner may enter from one to several races per year. Weekly mileage usually ranges from 5 to 15 miles per week.This program is general in nature. Feel free to make adjustments in order to accommodate scheduling conflicts and individual goals and rate of improvement.The WorkoutsThis program contains rest days, easy runs, long runs, some hill workouts and some beginning speed training workouts. It is designed to prepare you to finish a marathon and run most or all of the race. It is not designed to greatly improve performance or allow you to finish in a specific time.Easy RunsEasy runs should be run at a pace that feels fairly comfortable. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running too hard. If you can sing, you are running too easily.RestRest is a very important part of any training program. Without proper rest, your muscles and connective tissues will not have an opportunity to recover and strengthen properly. On the days calling for complete rest, do no strenuous activity. On the days calling for rest or cross training, you can rest totally or do some cross training. Cross training can be any activity other than running. You could go for a walk, swim, bicycle or do nothing. It is up to you.Long RunsThe long runs used in the program should be run at an easy, comfortable pace. The goal is to increase the distance and time that you can run comfortably.Speed TrainingSpeed training is short to medium length repeats that are run at paces that range from race pace to nearly an all out effort. The goal of this type of workout is to improve overall speed and the ability to maintain a quality pace for long distances. These speed workouts are based on your most current 5K or 10K race paces. If you have not run a race before, you can estimate your 5K pace by doing a time trial on a 400 meter track. After a warm up, run three 1600 meter repeats with one minute of rest between repeats. Run the repeats at a pace that you can maintain for the entire workout. Do not run the first one so fast that you cannot complete the remaining two repeats. You should be running at a very hard pace, but not all out. Calculate your average pace per mile for all three repeats. Multiply this by 3.125. That will give you an estimate of your current 5K race finishing time.
Standard Warm UpThe following routine should be followed whenever a warm up is called for: Run easy for 10 minutes or until you feel loose, run 4 x 100 meter acceleration strides, perform 10 minutes dynamic warm ups.Week 1
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