How to Build a Base for Marathon Training

Before starting marathon training, you should be at a certain level of physical fitness and running experience. If you're starting from scratch, this 10-week regimen is for you.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Running Clothes
• Running Shoes
• Bottled Water
• High-energy Snacks
• Water
• Plastic Water Bottles

1. Plan to exercise four days a week for 10 weeks.
2. Begin each session with 10 to 15 minutes of stretching, and end each session with a 10-minute walk followed by more stretching.
3. Take on week one. Walk 10 minutes. Jog 2 to 3 minutes. Walk 4 minutes. Repeat five times each session.
4. Get into it with week two. Walk 10 minutes. Jog 3 minutes. Walk 3 minutes. Repeat five times each session.
5. Settle into week three. Walk 5 to 10 minutes. Jog 5 minutes. Walk 2 minutes. Repeat four times each session.
6. Keep it going into week four. Walk 5 minutes. Run 7 minutes. Walk 3 minutes. Repeat three times each session.
7. Stay on a roll in week five. Walk 5 minutes. Run 8 minutes. Walk 2 minutes. Repeat three times each session.
8. Pat yourself on the back for being halfway there as you enter week six. Walk 3 to 5 minutes. Run 9 minutes. Walk 2 minutes. Repeat three times each session.
9. Recognize your growing stamina in week seven. Walk 3 to 5 minutes. Run 9 minutes. Walk 1 minute. Repeat three times each session.
10. Feel good about yourself as you confront week eight. Walk 3 to 5 minutes. Run 13 minutes. Walk 2 minutes. Repeat twice each session.
11. Visualize the end of your first goal as you begin week nine. Walk 3 minutes. Run 14 minutes. Walk 1 minute. Do this twice each session.
12. Congratulate yourself for your accomplishment in week 10. Walk 3 minutes. Run 30 minutes without stopping.

Tips & Warnings

• After the 10th week, begin working on building mileage and going for longer runs.
• Run at a pace that allows you to carry on a conversation.
• Get your doctor's approval before beginning this or any exercise program. This information is not intended as a substitute for professional medical advice or treatment.
• Listen to your body. Don't run too hard or fast. The goal is to acclimatize your body to running.
• Drink plenty of fluids.
• 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.