How to Train for a Marathon in 60 Days
By: Ana Margarita Olar| Vigorbuddy.com
Signing up and actually finishing a marathon is a fitness goal for many people. Is it that hard to do? You need to prepare your mind and body for this task. Generally, a marathon is 26.2 miles and runners can finish between 2-6 hours. Can you accomplish this for a short period of time?
Here are some tips on how you can train for a marathon in 60 days:
FIRST THINGS FIRST
Running a distance of 26.2 miles is a long way; especially if you are not yet a runner. It is demanding both physically and emotionally. You need to strengthen your muscles and bones. Your cardiovascular system needs endurance. You also need to build your mental stamina.
At some point, 50% of all runners may face an injury during the marathon. It may vary from a simple sprain to more complex cases such as plantar fasciitis and stress fracture. You may need to consult first with your physician to ensure that you are physically fit to train for a marathon.
DOWN THE RABBIT HOLE
Once you start training for a marathon, you will realize that running can be addictive. Once you start, you don’t want to stop. When you finish your first marathon, you will not be the same. Once you achieved that different kind of physical and mental strength, you will never be the same again.
You will long for the sense of freedom unique to runners. You will be a better version of yourself.
When you made up your mind to undergo for marathon training, it is wise to invest in a good pair of running shoes. Then you have to familiarize yourself with these activities:
LSD Long Steady Distance- the most important run of the week. You need to keep running at a steady pace for long distances. This will help build your stamina and endurance. For beginners, you may need to include regular walk breaks during your LSD.
Tempo- this is a medium distance run for a weeks’ training. You will run a little faster than your LSD run. This training will improve your lactic threshold. For beginners, you can try to push your pace but don’t go flat out.
Speed play (Fartlek). This training includes alternating fast and slow running. This will help increase the speed of your other runs. For beginners, alternate walking and running fast.
Easy Running- this run is shorter, slower and more relaxed than the others. This is done to keep your legs moving, to add a few extra miles of training in your week. For beginners, do the easy run slower than you natural run pace. If you run at a slow pace, then your easy run should be a walk.
Rest- this is a critical part of training especially for beginners, but this is the most neglected part. To rest means to stop running for a short period of time. You need to rehydrate or get a massage. This period of training is crucial to get your bones and muscles back in shape.
TIPS FOR A 60 DAY TRAINING:
So you have 60 days or 8-9 weeks before the Race Day. Remember, you are a beginner and your goal is not to win but to finish the race safely. You can follow this recommended 60-day marathon training plan:
Start with your LSD run first. This will help you build endurance over time.
Have your recovery period every two weeks.
On the third week add in your easy runs.
On the 4th week, add tempo and Fartlek runs.
Taper your training 7 to 10 days before the marathon.
So are you ready to finish your first marathon? Remember, keep safe, and enjoy the run!