BEST HALF MARATHON TRAINING TIPS AND ADVICE | Sage Canaday
How to Prepare for a Marathon (Advanced)
Advanced marathoners, just as beginners, need to follow a buildup from novice to advanced. At this stage you would start at 10 miles (16 km) and build up to three 20 mile (32 km) goals. It is suggested that you not practice your runs at marathon pace, as it can add too much stress, since you have been doing full training two days a week as well. Over training can be as harmful as under-training.
Do long runs for training on weekends.Build up to between 10 and 20 miles (16 and 32 km), done three times a week. This contrasts with the early stages for a beginner marathon training. At this stage it is important to concentrate on quality runs. Try to be consistent in your runs, maintaining the same speed from start to the finish line. Resting in between is equally important in training at this level.
Continue to run slower than your usual clocked marathon pace.Consistent training at a relatively slow pace, results in becoming faster when running at the marathons.
Training on hills, whether the hill is steep or just a bit of an incline, adds leg-muscle strength.It also improves the cardiovascular system and helps improve your stride as well as expanding the length of your stride. Hill running makes you a better runner.
Know that hill training is very demanding at first because you are using muscles that you rarely use when just straight running.Just like anything else, the more you train the easier it becomes. Make sure you stretch prior to running, drink a lot of water, so that you can develop strength and endurance.
Understand that marathon training should balance three kinds of speed work as well as long distance running, being well hydrated and resting.No matter what level runner you are, your success will be determined by the time and effort you put into training.
- It is important to figure out a complete daily training schedule and keeping to it.
- At the advanced stage it is permitted to miss a day or two, but it is best to be consistent and adhere to the schedule as planned.
- When running at a marathon it is the goal of all runners to complete the run even if they know they will not win. Do not stop running just because you are far behind. Each marathon run will improve your time and distance at the next race.
- Hill training becomes important at this stage of training. It gives you greater stamina and preparedness for marathons that have inclines. It also strengthens the stomach and leg muscles.
- You should follow these steps for at least a month before you run or walk your marathon.
Video: Marathon Running - 10 Best Training Tips
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