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So you're getting ready for that marathon well we're going to talk about how we can
train for a marathon. I'm Carol Ann with Studio Group X and there is some little tips that
you can follow and before you know it you'll be on your way to finishing 26.2 miles. You
know runners when they train for a marathon which is 26.2 miles they have to follow a
very rigorous schedule so in order to train for a marathon you want to start off months
in advance. Four months is a good time frame for you to start training and then at some
point in time you will peak in your training and then you'll start to kind of taper off
before the race so that is kind of the way that you'll train. So let's talk specifically
about during the week. Now during the week you will have what we call tempo runs and
when you run at a tempo pace that is just beneath your anaerobic threshold and it seems
kind of like a big turn but basically you are going to be running at a pace where you
are huffing and puffing and you are probably going to be about 85% of your maximum heart
rate. So you want to do three days of that training which will be anywhere between 45
minutes to 60 minutes three days a week then take another day and you are going to perform
a long run. Now you may start off running five miles for your long run and then over
time each week you'll increase that by one mile. Then you never want to get all the way
up to 26.2 miles for your long run, about 21 miles, 22 miles for your long run is enough,
then take another day to run hills so if you are working on a treadmill you can increase
that incline and that way that will train the strength of your legs. Then take another
day to focus on sprinting and that will help decrease the amount of time that it takes
you to finish your marathon. Then you always want to incorporate a day of rest so just
kind of take it easy on that one day. Your body is definitely going to need it to recover
so that you can continue to progress. Now an option that you can do is you can take
one of your hill training days, your sprint days and cross train so you can either perform
cycling, swimming, any different type of exercise other than running so that is how you are
going to train for a marathon. I'm Carol Ann with Studio Group X and I'll see you at the
finish line.