Marathon, it is usually accompanied with word like pain, fatigue, and crazy. Today running a marathon has become easier, more common, and more people are doing it and improving at it and satistics back it up. You may have thought that few people do these crazy thing but this year marks the 102 Boston Marathon and it is recorded that there are approximately one million and six hundred thousands people in the United States that have ran or at least finished a marathon. The United States are catching up on fellow countries in times and fitness. Also running is becoming a more publicized sport. 3,8
You may be wondering if so many people can do it, can I do it too? The answer is probably yes. There are a few restrictions, but not many. The one big thing is that you have to practice and build up your strength. You cannot go out one day and just decide to run a marathon without any practice. Chance are you will hurt yourself. You should keep track of you distances in a journal. Record what you ran; distance, how you felt, temperature, and any other thing you would like to.
This help when you are feeling bad and you can look in your journal and see how much you improved, how strong you have became, and how to plan properly. Measure your weekly total and try never to improve grater then ten percent a week (more then ten percent opens the door to injuries). Most people train for a marathon on a 12 week schedule. Another restriction is injuries. You should consult your physician before starting anything. 2,5
When you get the go ahead to start your training take it easy. Do not go out and run as hard as you can as long as you can. This can cause injuries and plus you will feel bad and want to stop running. You should plan your schedule by the week and try to work it in with your other activities. If you schedule yourself to run five miles at a slow pace then do it. It does not matter if you are running slow and you see some of your peers and you want them to think you are super fast. If you go fast you may lose your energy and hurt yourself or and/or not finish the workout. By doing what your plan is when you are finished you will be filled with overwhelming happiness and saying to yourself, "I never thought I could go that far and it was easy too."
After you have been running and gotten your milage up and can run for forty-five minutes you can start your twelve week program. The chart below shows what to do. After the fourth week of this plan you may substitute a long run with a ten kilometer race. After the eight week you may substitute a long run for a race up to a half marathon. Another thing that is very important is you are a beginner and want to stop at least two minutes every half an hour during a long run. This will keep you from overheating and allow you to finish strong. You should continue this process even during the marathon race. You must remember that after all your training you do want to finish the race.
After you have completed your first marathon and wish to continue you must take on another schedule to improve faster and more efficiently. On Monday, do three to seven miles, this should be your light day. Tuesday, do a hill workout. Jog easy for the to fifteen minutes then do three to eight surges of a moderate steep hill about one forth to one half a mile. Hill work boosts your leg strength and enhances running economy, or make you feel stronger when you are going fast. Wednesday, another easy day three to seven miles. Thursday, interval day, warm up by jogging for ten minutes. Do some strength exercises of your choice (sit ups, push ups, squats, etc.). Then run for four minutes at your five kilometer pace. Follow this by jogging slowly for three minutes to recover. Do this three to four times. Friday, rest day,