How to Improve Your Marathon Time
The first challenge of the marathon is to finish the distance. After you know you can do that, the lure is to do it faster. Here's how to do it in four months.
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Things You'll Need
- Running Bras
- Running Clothes
- Running Shoes
- Running Socks
- Running Sunglasses
- Running Books
- Running Foods (gels And Bars)
- Running Watches
- Running Magazines
- Jogging Strollers
- Running/sports Drinks
Instructions
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1
Build and maintain a base of at least 40 miles per week.
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Run shorter-than-marathon distance races, 10-kilometer to half-marathon. Do this particularly in the three months leading up to the marathon.
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Include a tempo run once a week. After warming up, run approximately 20 to 30 seconds slower than your 10K race pace for 20 to 25 minutes.
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Run long more often if you're trying to go faster. Complete at least five to six long runs during the four-month marathon buildup. These should be in the 18-to 20-mile range.
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5
Increase overall mileage from your last marathon training program.
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Put more uphill running into your training program. It will increase your leg strength.
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Choose a race to improve your time. This would be a marathon with a flat course, held during a time of year when you can expect good weather.
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Experiment with special energy foods and carbohydrate drinks. These are designed to keep you running better for longer.
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9
Taper your training (amount and intensity) beginning three weeks before the marathon.
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Tips & Warnings
Take into account the other stresses in your life. Modify your schedule when necessary.
Always warm up before doing any speed work.
Cool down with slower running, followed by stretching.
Find a training partner or group; this is particularly helpful when doing speed work.
Consider using a heart rate monitor, especially for speed work.
Consult an experienced runner or a coach for advice.
Change directions when training on a track if possible. This will balance the stress placed on the inside leg.
If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.
