by Todd Daigneault

Created on: July 27, 2007

Depending on the physical state of the marathon runner to be, it can take anywhere from a year to two years to be able to do a marathon. It will not happen in six weeks, eight weeks or even twelve weeks, unless you are already running close to twenty miles without serious problems. If you are, doing a marathon certainly is not that far away. You can use the next number of weeks to "breach" the much dreaded "wall" of the 20-mile barrier, where the body's physical and mental reserves are tested to be able to go on to the finish line.

Before you start training for a marathon, have your heart checked out by a physician. Even if it is in sound physical shape, you may have congenital heart defects that you are not even aware of. Such defects can be aggravated by intensive training and the marathon itself. Make sure you are well hydrated during the training process and the marathon itself. Wear proper shock absorbing and foot supporting running shoes to avoid injuries.

For those just starting running, the secret is to be able to do six-twelve miles of running with 6-12 months (the 1-2 year program, depending on your physical state). You start by doing 15-30 small runs (maybe a mile or two) for the first 4-8 weeks. A beginning to even an advanced runner should not train everyday. Even with good shoes, it can increase the chance for injuries because the stress load on your joints, tendons, bones and muscles increase greatly. You need time to recover from your workouts and for the muscles to grow and develop. Training everyday can also tire the body out, making the body more susceptible to viruses and bacteria as the immune system becomes stressed.

If you can handle that well(wearing proper shoes and baggy loose fitting running clothes during your runs), you progress to stage II: increasing the distance to 4-6 miles within the next 8-16 weeks (remember I'm going by the state of your physical health). Also start running faster, sprinting if you can for as long as you can handle. A beginning runner is not expected to break the four minute mile, or even the seven minute mile throughout the race.

Your objective for the first race is to finish safely-with no serious complications. Running fast and sprinting during your training helps build up endurance. Even add some steep hills to your training, as part of your normal training run, or as a separate workout. Hills are fantastic for building up endurance. But be careful in those early weeks.

Stage III: increase your running distance to 8-12 mile runs over the next 16-32 weeks. By now, your endurance and strength should be coming up substantially. Keep at that level over the next 4-8 weeks. If you start going through bouts of inclement weather, try your best to tailor your runs around the weather. If it is too hot out, try running in the morning or evening. If it is too cold, dress more warmly but don't layer yourself in clothes.

As the one year marathon runner's training time starts to approach, start doing fifteen mile runs at least five times a month, with ten 8-12 mile runs inbetween. For those on the two year training schedule, increase the amount of 15 mile runs to about 7 a month. As both training groups schedule's come within the last three months before the race do two 20 mile runs a month, added to about fifteen twelve mile runs a month.

As both training groups come within the last two weeks before the marathon, rest or do some moderate walking. Start building up your glycogen stores (the food energy stored in your muscles) and start really studying your race map so you are fully familiarized with the course. Make sure you get adequate rest in the intervening last few weeks before the race.

Good luck!

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