How To Train For A Marathon

By: Cat Mig

Break Studios Contributing Writer

To learn how to train for a marathon you will need 12 weeks of dedication and a good pair of running shoes. You want to dedicate only 3 days a week to running and fill the rest with other workout activities as you train for a marathon. With 7 days in a week: day 1 is dedicated to work on speed; day 2 is dedicated to work on pace; day 3 is dedicated to work on distance; days 4 to 6 you want to fill with yoga, swimming, biking, weights, or take a dance class; and day 7 is your day of rest.

On day 1 of each week you want to work on speed as you train for a marathon. Choose a short distance and test your speed this will help train for a marathon to build your endurance and speed. This will help in that last mile you run in the race.
On day 2 of each week work on the pace you are going to want to run the marathon in. Once you have a set pace in mind chose a medium distance to practice the pace. This will help train for a marathon to get your body accustom to running at that pace.
On day 3 of each week focus on distance as you train for a marathon. Start with 4 miles and increase by 2 miles each week until you reach 20 miles. You do not want to go past this because you want marathon day to be the longest you’ve run and gives you something to celebrate.
On days 4-6 of each week fill with other activities that do not involve running. This will help you train for a marathon because you want to prevent yourself from injuries. Other activities like yoga or weights will help strengthen other areas in your body and will make you a stronger runner.
On day 7 of week it is very important to allow your body a day of rest. Again this will help you train for a marathon by preventing injuries, allowing you body to digest all the training you done up that point, and prepares your body for next week intensive workout.
Weeks 11 and 12 cut everything to nothing. All this training should get you up to week 10. On week 11 cut everything in half and on week 12 take off and do nothing. These two weeks will be the hardest and you might feel you are super lazy but this will help you train for a marathon by allowing your body again to rest, digest, and prepare you for the big day.