Full Marathon Training Tips

  1. Be aware of your limits: The length of a full marathon increases the chance for injury.  Consult with your doctor before beginning your training plan.

 

  1. Build up your base: Build your weekly mileage over time, running three to five times per week.  Never increase your weekly mileage by more than 10 percent from week to week.  Every 7-10 days, do a Long Run to slowly build yourself up to the marathon distance, without running the exact marathon distance.

 

  1. Speed work: Speed work can increase your aerobic capacity and make your runs feel easier.  Intervals are bursts of increased speed over short distances with recovery jogs in between.  Tempo runs are longer than intervals, where you push yourself at a higher pace than your regular jogs.  These exercises help train your body to sustain challenging work over a longer period of time.

 

  1. Rest and recover: Respect your rest days.  Therefore – Don’t run on your rest days!  Your muscles need their proper time to recover in order to avoid injury.

 

  1. Hydration and fuelling: Make sure to carry water and fuels for your training runs.  Plan long run routes to pass by water fountains.