Training for your First Marathon

You’ve decided to run a marathon and you are ready to start training. Today, there are many resources available outlining training programs and tips. So much information is available that it may make it hard for you to decide which program to choose or where to get started. This article will outline some simple steps to consider.

1. Assess your current level of training and fitness
2. Set a goal for your marathon
3. Pick a marathon and allow enough time to properly prepare
4. Train
5. Run your first marathon
6. Celebrate your big accomplishment!

Most guides and training programs recommend that you consider a marathon only after you have been running consistently for at least a year. If you have not been running for a year, and you still want to run a marathon, it is possible, just know that the risk of injury, time goal, and impact on your body all increase.

The most common mistake in training for a marathon is ramping your miles too fast or not being consistent in your training. Doing either can lead to injury.

The first step to consider is to assess your current level of training and fitness. Depending on the program you select (see the examples at the end of this article), the starting point will vary. Most programs range from 16 to 18 weeks in duration. If you currently do not train consistently, consider a 12 week condition program PRIOR to starting an 18 week plan (a sample program is provided below).

The second step is to set a goal for your marathon. For most people doing there first marathon, the best goal is to finish and have a good time! If you want to set a time goal, there are good calculators out there that help you identify the best time target based on you current times for shorter distances.

Check out McMillan:
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

The third step is to pick a marathon that provides enough time to properly train and that may be meaningful to you. One approach is to pick a local marathon, so that the travel is easy. Another is to pick a remote marathon and make the travel plans so you are committed (read motivated) to complete the training. Telling folks about your plans is another way to ensure you stay committed during the training. Chicago is a perfect first marathon given the flat course, the October timeframe (allowing you to train through the summer versus the winter) and the large crowds that will be there to cheer you on.

The fourth step is to train. There are many programs out there (see the resource list at the bottom). One such program developed with a 12 week conditioning cycle followed by an 18 week ramp is listed here for your reference:

Mileage Plan with Prep, Conditioning, and Training Program

The fifth step is to run your marathon.  After all the hard work in training, take some to prepare for race day.  Now is not the time to try something new.  Consider it to be just like one of your long runs.  Eat, dress, and prepare in the same way.

The final phase is to celebrate your results.  Whether you hit your time goal or not it’s important to celebrate the results you achieved!

Resources

There are many different approaches to training for a marathon. It’s important to pick a program that fits your level of fitness, time goal, and race specifics.

There are many different approaches to training for a marathon.  It’s important to pick a program that fits your level of fitness, time goal, and race specifics.

Marathon Programs

Runners Edge
http://www.runnersedgeoftherockies.com/

Hal Higdon
Go to www.halhigdon.com

Jeff Galloway
Go to www.jeffgalloway.com

Marathon Calculators

McMillan Running
Go to www.mcmillanrunning.com

Cool Running
Go to http://www.coolrunning.com

MarathonGuide.com
www.marathonguide.com