"This means running at this effort that you can carry on a conversation at," says Norris – a pace at which you should be able to get through "at least a couple sentences without having to stop and gasp for breath." This might mean using walk intervals to maintain this level of effort.Īs you increase your mileage, your body becomes more efficient at producing energy through a series of physical adaptations that occur during low-intensity training. Look for a plan where the majority of your runs are at an easy pace. Norris suggests prioritizing three things in order to train for your marathon safely:ġ. Week-to-week, the plan should guide you to increase the mileage of your long run (which we will explain below) by no more than 10 to 15% a week. Once you've completed your base training, look for a training program that lasts about four months, or 14 to 16 weeks. Choose a training plan that's safe, sustainable and motivating Do your research now, and come up with a registration plan: some marathons fill up quickly, while some rely on a lottery entry. Scope out a local marathon in your state, or maybe a destination marathon in a place you'd like to travel to. Depending on how much you run now, it can take about four to six months to train. Life Kit This 22-Minute Workout Has Everything You NeedĪ lot of marathons take place in the fall, so you're just in time to decide if this is something you want to commit to.
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