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.
Things You'll Need
- Running Clothes
- Running Shoes
- Bottled Water
- High-energy Snacks
- Water
- Plastic Water Bottles
Instructions
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1
Plan to exercise four days a week for 10 weeks.
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Begin each session with 10 to 15 minutes of stretching, and end each session with a 10-minute walk followed by more stretching.
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3
Take on week one. Walk 10 minutes. Jog 2 to 3 minutes. Walk 4 minutes. Repeat five times each session.
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4
Get into it with week two. Walk 10 minutes. Jog 3 minutes. Walk 3 minutes. Repeat five times each session.
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5
Settle into week three. Walk 5 to 10 minutes. Jog 5 minutes. Walk 2 minutes. Repeat four times each session.
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6
Keep it going into week four. Walk 5 minutes. Run 7 minutes. Walk 3 minutes. Repeat three times each session.
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7
Stay on a roll in week five. Walk 5 minutes. Run 8 minutes. Walk 2 minutes. Repeat three times each session.
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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.
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9
Recognize your growing stamina in week seven. Walk 3 to 5 minutes. Run 9 minutes. Walk 1 minute. Repeat three times each session.
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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.
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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.
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12
Congratulate yourself for your accomplishment in week 10. Walk 3 minutes. Run 30 minutes without stopping.
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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.