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Marathon Training In 12 Weeks

April 08, 2012 | Comments: 0 | Views: 251

Any marathon training program that you will come across even for beginners assumes that you are already running at least 25 miles a week or you can comfortably run 5miles in one go. Also you should be already involved in active running for a period of at least 6 months if you are thinking of taking up the marathon. Without wasting too much time let us look at how you can get yourself fit enough to cross the finish line within the next 12 weeks.

Getting Started

Firstly to get you started you need to understand the science behind marathon training. The objective of marathon training is to adapt the body to be able to endure the distance and have sufficient energy to do so. Whilst it might sound technical it's a simple concept really and once you grasp it, you will be able to align most if not all of your daily activities around adapting your body for endurance.

What do I mean? Well in addition to your marathon training you will be able to, on your own add activities that will contribute to you being able to run the required distance. For example the old age advice of taking the stairs instead of the elevator, walking to the grocery instead of taking the car. These activities though not being part of a program go a long way and keeping you fit and in shape.

Structured Program

In the list below is an example of how a typical week would be like when following a training program:

Week 1: Running for Endurance

Monday: Recovery Run - 5kmTuesday: Day offWednesday: Medium Long - 13kmThursday: Recovery Run - 6kmFriday: Cross Training (running, cycling & swimming)Saturday: Day OffSunday: Long Aerobic Run - 22km

Of course the full 12 week program will vary slightly from week 1 but the concept is basically the same. For a full 12 week program you can try the Vaam Power program from the makers of VAAM Hornet juice. This is quite a detailed program that is well laid out, easy to understand and follow. As you go through it you will have very few questions on what exactly it is you are supposed to do. In addition to being easy, what I like about it is that it can be fun.

There are also terms that are associated with marathon training programs. You will come across terms like 'endurance run', long runs, medium runs at pace etc. You will also find an explanation of all these terms together with the training program above. Prerequisites to Training

  1. Adequate Preparation:Marathon training requires lots of dedication and commitment, this I'm sure you already know. What you should be asking yourself is, does the training fit into my normal everyday life, and is there space for it or will I have to make sacrifices to fit it in. The only way not to fail is to be prepared. What's the point of starting the training only discover you cannot dedicate the days and hours that are required for you to be ready on race day? So; go through the program above, look at how much time you need to dedicate in a day to your training and when in the day. If your schedule can fit the training in then you can move on to step 2.
  2. Clean Bill of Health: Training is quite demanding, intense and very strenuous. Before you even start running make sure that you have checked in with your doctor i.e. a full medical exam.
  3. Get the Right Gear: You also need to make sure that you're kitted right. The clothing that you wear has to be light, non-sweaty and preferably reflective. Your shoes are the most important part of your gear. Do get appropriate shoes made for marathon running, make sure they fit comfortably and use socks that will not moist when running.In addition to the above you can also consider getting a wrist watch, a heart and speed monitor, cap and sunglasses.
  4. Choose a suitable Training Program: Once your doctor has endorsed your training then you just need to pick an appropriate training program that will suit you. An example is the one I gave above but you are not limited to this one only. There's quite a number of programs available, some even in the form of DVD's, for those that prefer training on a treadmill indoors. Nutritional Requirements

Another thing that will have to change is your daily intake of foods. Not only do you have to eat healthy but you have to eat healthy foods in certain quantities. Basically carbohydrates will make up a larger percentage of the food that you eat, up to as much as 70%. Also included amongst the food that you should be eating are proteins and fiber.

Carbohydrates are essentially the body's energy source, which is why they make up such a high percentage of the food that you eat, since endurance running requires a lot of energy. Proteins are there for the repair of damaged tissue and the build-up of fresh muscle and tissue. Fiber is there to make sure the entire plumbing (digestion) system works and operates efficiently.

Most marathon training programs have a corresponding diet that you are meant to follow as well. So knowing what to eat should not be a problem if you get the right program. 12 weeks is quite a reasonable timeframe to be ready for a marathon, there is no pressure and only positive expectations. If you are not too comfortable setting yourself a 12week target then set a standard 18weeks which will see you across the finish line.

Click here: for more information from the experts in Marathon Training

Source: EzineArticles
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