Marathon training Programs for all levels
This link provides you with a variety of ways to train for a marathon. Keep in mind the distances are recommended for both runners and walkers.
Before starting any marathon program, get an annual physical just to ensure that it is best to have a weekly base of at least 15 miles
if your schedule needs to be changed for travel or other obligations, you can swap out the runs to accommodate the changes.
Intermediate - The 8 week program is a great quick marathon training schedule for people who are currently running on a regular basis and can pick up the distance quickly for an upcoming race.
Advanced - The 16 week, 3 days per week schedule is for the highly experienced runner who can not devote the time to mileage or are attending to a running injury and need to cut back.
Every run is equally important .
When doing short distances, run fast to build speed. Running at a track that is measured accurately is very helpful to monitor your distance.
Medium distances should include alternating slow and fast runs as well as hill training. It is always challenging to try dirt paths, beach runs, and a combination of terrains to work your muscles, and feel accomplished!
Long distances days should be devoted to running slow, taking in the scenery and focusing on your endurance. The consistency of these weekly runs are what will take you to the marathon finish line, no matter how long it takes.
All of these programs encourage cross training and resting. Cross training can include weight resistance training, cycling, swimming and family recreation, always resting on 1 or 2 alternate days. Include your friends and family on these days, so it won’t take you away from your close personal connections.