Marathon Training Tips

Training Tips

  1. Set a definite goal e.g. run the next London Marathon
  2. Set realistic goals - if you can run a steady 9 minute mile pace (4 hour marathon) then set a goal of running a steady 8.5 minute mile pace
  3. Plan the training to achieve your goals set in 1 and 2 but do not become a slave to your plan, adjust it to meet you on going circumstances
  4. Plan strength and core stability training into your program
  5. Once you are able to run 20 miles a week comfortably then allow at least 6 months training for your marathon
  6. Increase your weekly mileage by no more than 10% and build up to 100 miles a week
  7. Warm up and cool down routines are essential elements of every training session
  8. Aim for quality not quantity - If you aim is to run at 8.5 minute mile pace then you need to include sessions at that pace each week
  9. Each week consider three sessions at target race pace, two long slow sessions and two days recovery
  10. Gradually increase (10% increments) your long slow run at the weekend up to 20 miles
  11. Learn to breathe correctly by using the left foot strike to commence your breathing in and out and remember to breath deeply, not shallow breathing
  12. Learn to run relaxed and smooth with your pace controlled by your breathing rhythm
  13. Monitor you weight and fluid intake - weight loss may be due to fluid loss
  14. Make sure you have good comfortable shoes - change them every 300-400 miles or when the heel is badly worn
  15. Keep a daily log - record details of training (mileage, time, how you felt, weather conditions etc), sleep, diet, weight, morning resting pulse rate, etc.
  16. Monitor you morning resting pulse rate to check for signs of overtraining
  17. Have a good balanced diet
  18. Gain competition experience - plan races (5k, 10k, half marathon, 15 miles) into your training program
  19. Plan for a two week taper in your training leading up to the marathon e.g. reduce training load by 60% and plan one week tapers for your competition experience races
  20. For your training sessions consider running for a set time rather than a set distance. If your aim is to run a 8.5 min/mile pace then for a 10 mile session run for 85 minutes, wherever you like but just remember your route, and then retrace your steps. Reduces boredom of the same route/scenery and the problems of measuring distances.
  21. Try to train as much as possible on soft surfaces e.g. countryside and parks
  22. Consider having a full body massage ever 4 or 5 weeks
  23. Consider the use of sports drinks to replenish carbohydrate stores and replace fluid loss when training and for races
Beginning Jogging and Running

Beginning Jogging and Running

The book covers nearly every bit of information you ever wanted to know about how to start jogging and running the right way.

Learn how to prepare your body for jogging, what you need to do to keep safe and how to stay motivated

Select this link for more information on "Beginning Jogging and Running".

marathon training

Marathon Training For Your Personal Best

Training became a science. I believed in the plan and I knew it would make me a better runner. It eventually changed me into an international athlete.

This new marathon workbook is written for people across the entire spectrum of ability and commitment, from novice to experienced runner. There are chapters on training plans and schedules, conditioning, nutrition, injury and performance.

Select this link for more information on "Marathon Training For Your Personal Best"

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • How to Teach Track Events, M. Arnold, ISBN 0 85134 085 7
  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2

Keywords: training, marathon, tips, running, jogging, distance, mile, program, track, information, plan, sport, field, athletics, programme, pace, athlete, book, session, endurance, learn, race, novice, advice, general, goal, consider, taper, mileage, time, physical, minute, breathing, weight, fluid, loss