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Training is a crucial element of the preparation of a beginner for a marathon. A training program for a beginner wishing to run a marathon will need to take into consideration the conditions of the marathon that they wish to participate in, how many weeks they will have to prepare before that marathon and the approximate time that they are aiming to complete the 42.195 kilometres within. In the marathon training program I present there will be a basic structure that has variables that the beginner can alter to suit their needs in the marathon they wish to compete in. The most important part of the program is that it will prepare the runner to finish the marathon.

For every training session you do you need to warm-up with 5-10 minutes of easy jogging followed by some streching. You also need to wrm-down with 5-10 minutes of jogging.

THE STRUCTURE OF THE TRAINING PROGRAM

What training sessions should I do?
If the course you intend to run the marathon on is on a flat, smooth surface you can probably mainly do some easy and long runs with an occasional higher intenisty session. If the course is hilly or on a grassy or gravel like surface you need to focus on strength a bit more so do all your training sessions with a focus on hills. If your marathon is less than 20 weeks away focus on easy and long runs with a weekly tempo or interval session. If you have more than 20 weeks before the marathon try to do most of the training sessions above regularly. Try to do your long runs in weather conditions that you expect to encounter on race day.

How many training sessions should I do?
Ideally you will be building up to running most days or every day if possible. At the start of your training program you may only run 3 times a week depending on your fitness but a few weeks out from the marathon you should be running at least 5 times a week. When the marathon is only a month away you will want to be doing 2-3 easy runs a week, one long run every two weeks, a tempo run every fortnight, intervals every fortnight and hills every 2-3 weeks.

How long and how hard should the training sessions be?
This is just something that you have to go by how you feel and how much you did in a similar recent training session.

When and how should I taper for the marathon?
Tapering is cutting back your total training stress in the lead up to an important event so that you are in peak condition. About 2-4 weeks before the marathon you need to reduce the duration and intensity of your training sessions so that a week out you are only doing 30-50% of what you were doing before.

Good luck with your first marathon!

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