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My first 42.2km. This program is for you if ... -You are able to run at least 1 h 30 per week without hurting yourself; -You have participated in road races of at least 5 km; -Your objective is to run a marathon in under 4 hours.
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Apr 3, 2024 · Whether you're preparing for your first marathon or are well-versed over the 26.2-mile distance, finding the right plan to get you across the finish line is key.
In terms of weekly mileage, most plans start with between 10 to 20 miles (16-32 km) per week, depending on running ability. Beginner plans generally reach around 35-40 miles per week (56-64 km), but highly advanced runners may run 100+ miles a week during their training.
Jul 6, 2020 · A marathon training plan includes a mix of long runs, marathon pace runs, tempo runs, speedwork, and recovery/cross training days. Long runs are important for building endurance, while tempo runs help improve lactate threshold and overall running economy.
- The appropriate weekly mileage for a marathon training plan depends on your current fitness level, experience, and goals. As a general rule, a begi...
- Recovery days should be incorporated into your marathon training plan at least once per week or two. However, it’s also important to listen to your...
- Common injuries that can occur during marathon training include runner’s knee, IT band syndrome, plantar fasciitis, and Achilles tendonitis. To pre...
- If you miss a workout or fall behind schedule, it’s important to stay flexible and adjust your training plan accordingly. You may need to shift you...
Jul 25, 2024 · If you are ready to start training for a marathon, we have everything you need: multiple marathon training plans, how to find the right race for you, food and fuel information, and even...
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Sep 4, 2024 · Marathon training plans Marathon training plan in km. Do you work in kilometres? Then this is the plan for you. This 20-week plan will get you over the finish line with four runs a week – and you won’t have to Google miles to kilometres at the beginning of every run!
In this post, I’m going to explain the rationale and building blocks of a 16 week marathon schedule, share our free downloadable beginner marathon training plan (in PDF and Google Sheets / Excel spreadsheet format), and point you towards some additional resources for your marathon training!
