How to Train for a Marathon as a Beginner

Overall Summary of the Instructions

Training for a marathon as a beginner involves following a structured plan that gradually increases your mileage over time, incorporates cross-training, and allows for proper rest and recovery. Hal Higdon's Novice 1 program is a popular choice for first-time marathoners. The plan spans 18 weeks and includes four days of running per week, with the long run starting at 6 miles and increasing up to 20 miles. The program emphasizes a gentle progression to prevent injury and ensure you are well-prepared for race day.

TL;DR

Follow an 18-week training plan that includes four days of running per week, along with cross-training and rest days. Gradually increase your long run distance each week, peaking at 20 miles three weeks before the marathon.

Step-by-Step Detailed Guide

1. Choose a Training Plan

Select a training plan that suits your fitness level and schedule. Hal Higdon's Novice 1 program is highly recommended for beginners.

2. Understand the Structure

• Duration: 18 weeks
• Running Days: 4 days a week
• Cross-Training: 1 day a week
• Rest Days: 2 days a week

3. Weekly Breakdown

• Week 1: Start with a long run of 6 miles
• Increasing Mileage: Incrementally increase your long run distance each week
• Peak: Reach a maximum long run distance of 20 miles by week 15
• Tapering: Reduce mileage in the last three weeks leading up to the marathon

4. Daily Routine

• Running Days: Follow the specified mileage for each day in the plan
• Cross-Training: Engage in low-impact activities like swimming or cycling
• Rest Days: Ensure complete rest to recover and prevent overtraining

5. Additional Tips

• Hydration and Nutrition: Maintain a balanced diet and stay hydrated
• Gear: Invest in a good pair of running shoes
• Listen to Your Body: Pay attention to any signs of injury and take rest if needed

6. Stay Committed

Consistency is key. Stick to the plan and make adjustments as needed based on your progress and any feedback from your body.

For more detailed information and to access the full training schedules, visit Marathon Training for All Skill Levels | Hal Higdon.