Heres how it goes. I remember about 8 yrs ago I used to smoke heavily and decided I was going to quit. I started to exercise and run to help get over the bad habits I developed. As I did I started to feel better and I felt motivated.
As I read books and learned how to expand I decided to run a marathon. As I ran one mile became two and then three. My first was the New York City Marathon in 2003. You ask how does 2 miles compare to 26.2? This is how this works.
The first step is to find a marathon approximately six months out from the beginning of your training and sign up for it. This will ensure that you now have a commitment. Take the first month and start running 3-4 days a week being sure to stretch before and after your runs. After all your long-term health and staying injury free is a priority.
In your firsyt month try to build up to 3-5 miles for a good start. As you approach the second month increase this base run to about 4-6 miles a day 4 -5 days a week. By doing this you will have a good base to start from. It is not necessary to run fast. If you need take 30 seconds to 1 minute in between each mile then do so, the goal here is to finish,
As you start to get up in mileage hydration and nutrition is important. I will discuss that in the next article. Now that you have a nice base run of about 20 miles per week you can build dramatically on this over the next 12 weeks.
Starting month 3 begin to build on your run lengths and intensity. You will need to add at least one "hill" work out and one "speed work" exercise to your routine along with adding one long run to your weekly mileage.
Here is an example of a routine as you enter this stage of your training. Monday run 3-5 miles at an average pace. Tuesday run some hills (8-10 times up a hill that is approximately 100meters in length at a brisk pace and slowly jog down) and take Wednesday off and then on Thursday run a brisk 4-5 mile run. Friday try some speed work and then Saturday off. And last try a long run on Sunday of about 7-9 miles that are at a slow pace. As you do these routines add mileage to your long run every other week by 2 miles, your mileage will increase dramatically along with your stamina until you reach around 20 to 22 miles on your long run.
The taper is the last thing to do. Three weeks prior to your planned race you need to taper off the long runs and decrease your mileage by fifty percent. Cut your long run in by a third at the first week of your taper and then run an easy 10 miler the weekend before the marathon. The week of the marathon try a few short 3-5 milers and then take some rest on Friday and Saturday before the race.
Happy running and good luck! Try this and you will finish your first marathon.
As I read books and learned how to expand I decided to run a marathon. As I ran one mile became two and then three. My first was the New York City Marathon in 2003. You ask how does 2 miles compare to 26.2? This is how this works.
The first step is to find a marathon approximately six months out from the beginning of your training and sign up for it. This will ensure that you now have a commitment. Take the first month and start running 3-4 days a week being sure to stretch before and after your runs. After all your long-term health and staying injury free is a priority.
In your firsyt month try to build up to 3-5 miles for a good start. As you approach the second month increase this base run to about 4-6 miles a day 4 -5 days a week. By doing this you will have a good base to start from. It is not necessary to run fast. If you need take 30 seconds to 1 minute in between each mile then do so, the goal here is to finish,
As you start to get up in mileage hydration and nutrition is important. I will discuss that in the next article. Now that you have a nice base run of about 20 miles per week you can build dramatically on this over the next 12 weeks.
Starting month 3 begin to build on your run lengths and intensity. You will need to add at least one "hill" work out and one "speed work" exercise to your routine along with adding one long run to your weekly mileage.
Here is an example of a routine as you enter this stage of your training. Monday run 3-5 miles at an average pace. Tuesday run some hills (8-10 times up a hill that is approximately 100meters in length at a brisk pace and slowly jog down) and take Wednesday off and then on Thursday run a brisk 4-5 mile run. Friday try some speed work and then Saturday off. And last try a long run on Sunday of about 7-9 miles that are at a slow pace. As you do these routines add mileage to your long run every other week by 2 miles, your mileage will increase dramatically along with your stamina until you reach around 20 to 22 miles on your long run.
The taper is the last thing to do. Three weeks prior to your planned race you need to taper off the long runs and decrease your mileage by fifty percent. Cut your long run in by a third at the first week of your taper and then run an easy 10 miler the weekend before the marathon. The week of the marathon try a few short 3-5 milers and then take some rest on Friday and Saturday before the race.
Happy running and good luck! Try this and you will finish your first marathon.
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