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You will aim to become very comfortable at running 3 miles. You will do this by running a few shorter distance runs during each of these 4 weeks. The next 4 weeks of this one year marathon training plan will simply be one month of maintaining your running volume. Weeks 6 through 9: maintaining volume & getting comfortable with mileage Pacing: Your runs during this time should be easy runs at a comfortable pace.īy the end of week 5 you will run a 3 mile run or you could choose to participate in a 5K race! Your mileage will be very low during this time period as your body adjusts to running regularly and you get into the groove of a consistent running routine. You will see these recovery weeks scheduled during weeks 26, 37, 41, 46, 49 and 51 (technically part of your marathon taper week).ĭuring the first training session of this training plan, you will be training to run a 5K.ĥK stands for 5 Kilometers, which is 3.1 miles. You will also have some weeks where your long run is increased but the following week you will have a reduction/recovery week.

Quality hill training, interval training workouts or tempo runs one day per week during some of the training phases.

Here's what your weekly breakdown entails: Weekly anatomy of this 52 week marathon training schedule No matter what your training goals are, you will find that you are able to achieve your goals through the weekly breakdown of this marathon training program.

See this page on how to set running goals to help you get started. I recommend becoming crystal clear on what your goals are for this marathon. No one can take your marathon finish away from you and you will always be able to draw strength from it! Earning self-confidence and self-esteem.Simply being able to run longer distances (comfortably!).Achieving a marathon time finishing goal.Getting to the marathon starting line strong and healthy.It is broken down into bite-sized goals that make it easy to progress to running longer distances and to be comfortable with tackling the next phase of training on your journey to that 26.2 mile marathon finish line. Obtaining the confidence to believe that you can do this!.

Planning active rest and recovery into the plan.Avoiding burnout by avoiding overly-strenuous workouts and weekly mileage.This one year marathon training schedule that I have designed incorporates what I consider some of the best ways and the most important things to focus on when training for a marathon: