We earn a commission for products purchased through some links in this article. Why Trust Us? Running your first marathon comes with a mix of emotions that tend to swing between excitement and fear. But with the right training and preparation, the marathon should be an exciting and satisfying if challenging journey to the finish line.
So take a deep breath, and read on for our best tips, tricks, and expert advice to help you sail through This 4. Long runs accomplish two things, says Kastor. Slowly build up to 18 to 20 miles for two long runsKastor says.
At the start of your training cycle, take your most recent long run and alternate adding one and two miles each week, until you hit at least 18 miles. So if your longest run is 10 miles, run 11 the next week, then 13, then 14, and so on.
After you hit at least 18, step down to about 13 miles for three weeks, Kastor says. Then go back up for one more miler to close out the training cycle. Working with a running group or a coach by your side will help you go the distance. Working with others can also give you accountability, structure, and confidence.
Plus, it allows your mind to reset, too, and keep your motivation high. It all adds up to a faster race time. New marathoners should dedicate one day to a cross-training activity like biking, swimming, or yoga, Kastor says, and take a full day off each week.
On these rest daysfoam-roll, stretch, eat well, sleep well, and let your mind and body heal from the stress of marathon training. As your body Hälsofrågor more familiar with race pace, it also becomes more efficient at it. It will also get used to the pace on already-tired legs.
Schedule just two or three of these marathon-pace long runs during your training cycle, says Jeff Gaudette, a coach and former Hansons-Brooks Original Distance Project pro runner. And spread them out by at least two weeks, with the last one occurring no closer than three weeks before your race.
Another option for an to miler with marathon pace is a progressive long run, Gaudette says. Take the first couple miles easy, then miles 4 to 12 at 15 seconds slower than goal marathon pace, miles 12 to 18 at goal pace, and minst träning marathon last 8 miles at 10 seconds faster than goal pace.
This run is best implemented in the final eight weeks of your training plan. Many beginners feel nervous about running out of energy before they make it to the finish line.