You may be an advanced distance runner for years and be able to run between 10 and 15 kilometers without problems; running a marathon will never be easy and requires a good training schedule to reach your goal. Many distance runners dream to run a marathon and eventually hope to run this distance within a certain time period.
There is need for a change in your current training schedule and you have certainly to increase the distance of your long runs. It is real important you develop stamina to run a marathon and you need certainly variation in your training schedule. Besides the long runs it is best you incorporate interval trainings and hill training runs in your training schedule.
How to train for a marathon as advanced runner depends of your current condition and requires certainly a period between 3 and 6 months before you can run your first marathon. Even if you have run a marathon before you need a preparation of at least three months. Here are some various types of training you have to incorporate in your training schedule as advanced runner for running a marathon:
*Long runs
Long runs are essential in your training schedule for a marathon. It is best you start with long runs of 5 kilometers during the first month and gradually increase to long runs of 35 kilometers. It is important you build up slowly the length of your long distance runs and you best run slowly to increase your stamina and to prevent injuries. The speed of this kind of training need to be always slower than your marathon pace.
*Interval training
Interval training for a marathon is different than you train for a 5 or 10 km run. It is best you choose for repeat intervals between 800 meters and 2 kilometers. This will likely be better than repeats of 200 or 400metres because the marathon pace is slower than shorter distance runs. It is best to limit this kind of training to 2 times each month and you maybe best choose the second or fourth day of the week when you incorporate this kind of training in your marathon training schedule.
*Tempo training
This kind of training is a run of a distance which is shorter than your long runs. It is best you build up gradually the distance of these runs but it is best to limit the distance to 50% of your long runs. The pace of these runs needs to be continuous and you best build up to your path of a 10 km run in the last 6 minutes of your tempo training. It is best you include weekly two of this kind of runs in your training schedule.
*Hill training
Hill training can be used for as well interval training as tempo training. It is preferable to limit this kind of training to one or two times each month and if you use this kind of training the first time for interval training, it is maybe best to switch this kind of training next time for tempo training.
*Rest
You may never run every day when you train for a marathon as advanced runner. Rest is necessary to recuperate from the efforts you have done during the week. It is maybe recommended to include one day of rest each week.
Your marathon training need to include these different types of training and you need to build up slowly the quantity of kilometers until you run between 80 and 120 kilometers in one week, dependent of the goals you have. It is different if you want to run a marathon without time goals or if you want to finish within a certain time.
A marathon training for advanced runners requires the necessary discipline. You need to follow your plan every day and it is best you write down your experiences. The capacities of the runner are important and also his/her current condition. It is necessary to change your plan a little bit if you experience problems during your runs.
Warming up and stretching exercises are certainly necessary and you also need to drink plenty of water to avoid dehydration. If you incorporate the necessary trainings aspects in your training schedule and you follow a well balanced diet; you will likely succeed to run your marathon as advanced runner without injuries and conform your goal.