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Jan 31, 2022 · If you plan to run your marathon in 4 hours or less, then you will likely have at least one long run over 20 miles. If your long run is under 5 hours, your long run will be capped at about 3:30 hours. If your predicted marathon finish time is more than 5 hours, long runs should be capped at 4 hours.
- Be consistent. The most important rule when you’re training for any race distance is to stay consistent. Running five days a week for a few weeks, then not running at all for several days or weeks will not give your body time to adapt to your training so that you see improvement.
- Put in the mileage. You don’t have to run 100 to 200 kilometres per week to train for a marathon, but you do have to spend some time on your feet if you’re going to be ready to cover the full 42K on race day.
- Cross-train. For some, running five or more days per week is too much load and leads to injuries or overtraining. This is especially true for newer runners.
- Practise pacing. By the time you toe the line on race day, you should know, without a doubt, what pace you’re running, and that means practising your marathon pace in training.
Marathon Training Fundamentals: Base Miles. Why: Increase aerobic capacity, gradually increase mileage to reach 30 to 35 miles/week over the first eight weeks of training. When: Emphasis is on the first eight weeks of training, with base workouts continuing until race day.
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Aug 22, 2013 · Your half-marathon times are well within your target goal and within your reach. Train wisely now, and your body will evolve into a 3:46 marathoner. Good luck, and keep running strong.