how to do it TM

Mind & Body

Marathon Training
published by Barnes & Noble

Are you in the running?

Completing a marathon can be a rewarding—even life-changing—experience, but
it takes months of preparation. With the right help, you can get started today and
look forward to the exhilaration of crossing the finish line. Read on for:

• A guide to the gear and equipment you’ll need for training

• A training program that suits novices and experienced runners alike

• Advice about what to do before, during, and after you run a marathon

• Time commitment: Preparing for a marathon requires the atmosphere and the fans. Even if you’re on the slower
Should You Run a Marathon? a training program that lasts about sixteen weeks and end of the scale, in a big-city marathon you’ll be surrounded
As recently as the 1970s, marathons were considered includes runs that range from 30 minutes to 3–4 hours. by runners at your level.
events suitable only for incredibly fit running fanatics. Since Before starting a marathon training program, make
then, advances in training methods and techniques have sure you have the necessary time in your schedule to Popular Marathons
brought many more runners to the sport. In fact, according make your training successful. The sign-up and registration processes for marathons vary
to [Link], more than 380,000 Americans per quite a bit. To find information about a marathon, it’s best to
year now complete in marathons. Are You Physically Ready to Train? look at its website. Popular U.S. marathons include:
Not everyone is ready to step right into the physical rigors of
The Pros and Cons of Running a Marathon marathon training. Though experts disagree about just who • New York Marathon: [Link]
Running the 26.2 miles of a marathon along with thousands, is and isn’t physically able to handle a marathon training • Chicago Marathon: [Link]
and sometimes tens of thousands, of other runners can be regimen, most agree that runners who decide to train for a • Los Angeles Marathon: [Link]
incredibly rewarding. But training for and running a mara- marathon should: • Boston Marathon: [Link]
thon can also have a few downsides. Before you decide to (entrants must submit fast times to qualify, which
run a marathon, consider both the pros and cons. • Have been running four times a week for at least a year means that this marathon is not open to beginners)
• Be able to run six miles without stopping • Honolulu marathon: [Link]
The Pros • Already be running at least 20 miles per week • Washington, D.C. Marine Corps Marathon: www.
• Motivation: Training for a marathon gives your • Already be running three or more days per week [Link]
workouts purpose. It turns those five-mile runs into
steps toward running 26.2 miles. If you love running but If You Don’t Meet These Criteria Major worldwide marathons include the Berlin Marathon
have been struggling to stay motivated, training for a The criteria listed above are just guidelines, not hard and and the London Marathon. Whichever marathon you
marathon can focus your mind and keep you energized. fast rules. If you don’t meet them but you still want to run a choose, make sure that it’s certified, which means that U.S.
• Health: To train effectively for a marathon, you have to marathon, you have two options: Track & Field (USATF) has inspected the course. You can
stop smoking and limit drinking, get enough sleep, eat find a list of all the certified U.S. marathons at [Link].
right, and exercise a lot. Though these are steps aimed • Work up to marathon training: You can follow a org/events/courses/search. Search for certified courses of
at helping you finish the race, they have the added training regimen that will bring you up to the ideal level 26.2 miles.
bonus of improving your overall health. for starting marathon training (see How to Prepare for
• Personal pride: Crossing the finish line gives you an Marathon Training). You may have to put off running
immense sense of pride and satisfaction. Finishing a the marathon for a year, but your training will go much Marathon Training Equipment
marathon means the successful conclusion not just of more smoothly and you’ll face less risk of injury. If Having the proper equipment will play a major role in your
one long race, but of an entire training program. you’re not already running long distances often, it’s marathon training. It helps with:
• Bragging rights: Tell your friends you’re training for usually best to choose this option.
a 5K or 10K race, and you’ll get nice encouragement. • Start marathon training anyway: Many people have • Commitment: If you use old or shoddy equipment,
Tell them you’re training for a marathon, however, and completed marathons successfully without beginning or gear that doesn’t keep you warm or cool enough,
you’ll get awe, amazement, and appreciation. from the ideal conditions outlined above, especially you’re much more likely to give up on your training.
those who exercise regularly but don’t run often. If • Injury prevention: Bad equipment—in particular, bad
The Cons you do decide to start marathon training, make sure to shoes—are much more likely to bring on injuries that
• Health: Experts disagree about the effects that long- listen to your body as you begin. If training seems too can derail your training.
distance running has on the heart. Many doctors and difficult, you may be better off improving your fitness
researchers stress that endurance exercise is, on the level before starting marathon training in earnest. Don’t wait until the last minute to try out the clothing and
whole, great for your body, and that marathons are gear that you plan to use on the day of the marathon. Audi-
safe. But some studies have suggested that marathon- How to Choose Which Marathon to Run tion everything during the training period so that you know
running can trigger or exacerbate preexisting heart Especially for beginning runners, it’s a great idea to run one what works and what doesn’t.
problems. If you have heart issues, or if there’s a of the high-profile marathons held in big cities. The big-
history of cardiac trouble in your family, see a doctor ger marathons are well-organized events staffed by many Running Shoes for Marathon Training
before starting a training program. You should also get volunteers and usually provide various marathon-related Running shoes are the most important purchase you’ll
checked out if you smoke, are overweight, are over 40 events before and after the race. Cheering bystanders line make for your marathon training. Running puts serious
years old, or have high blood pressure, diabetes, or the routes of these major races, and many first-time mara- stress on your feet and ankles, as well as the joints and
high cholesterol. thon runners rave about the adrenaline boost they get from muscles all the way up your legs and through your back.
 [Link] Marathon Training

High-quality shoes designed specifically for running will even on cloudy days. You might also consider wearing adding minutes to your runs while trying to maintain
lessen that stress, but low-quality shoes or shoes not de- a hat to keep the sun off of your face. the same pace. If you’re running for 17 minutes at
signed especially for running can make it worse. • Stopwatch: To train effectively, you have to have a the end of one week, for example, aim to run for 20
sense of your pace. The only way to monitor your pace minutes by the end of the next, and 23 minutes by the
Buying Running Shoes as you run is to wear or carry a stopwatch. end of the following week.
When buying running shoes, you are much better off going • Water: A water belt is 3. Know your goal: Continue to build up bit by bit each
to a specialty running store than going to a large sporting a belt that holds water week until you’re running a total of 10–20 miles a week
goods retailer or other sneaker outlet. Get help from an bottles, which you wear and can run 5–6 miles without stopping.
experienced sales clerk who: around your waist.
CamelBak® makes Basic Running Technique
• Can recommend shoes based on your fitness level, backpacks that you can Running is a natural motion. For the most part, the best
running goals, height, weight, and gait fill with water to drink form is the form that feels easy and right to you. But there
• Will observe you running in different shoe models and from through a tube are a number of factors to keep in mind that will make your
adjust his or her recommendation accordingly while you run. movements more efficient:
• Fuel: Energy gel, a
As you look for running shoes, bear in mind that the most flavored high-carb gel • Don’t tense up: Many runners tense their bodies
popular sneaker brands, such as Nike and Adidas, are not packaged in small containers when they run, just as they would to lift a weight. But
considered the best makers of running sneakers. Most or packets, is a favorite running is far more efficient when your muscles are
knowledgeable salespeople recommend running shoes of runners who need fuel loose. Rather than try to keep your body tight and
made by Asics, Saucony, or Brooks. Expect to pay $100 or during long runs. A 24-pack strong as you run, focus on keeping it free and easy.
more for running shoes, and replace your shoes every six of the gel costs about $25– In particular, don’t let your shoulders inch toward your
months. On the day of the marathon itself, run in shoes that 30. Popular brands include ears. Keep them relaxed and low.
are comfortably broken in, but not old and worn. GU ® (pronounced goo) and • Use proper arm movement: Your arms should be
Carb-Boom ®. Other options bent at the elbow but not locked. As your arms pump
Clothing for Marathon Training could include Fig Newtons ®, jelly beans, Clif Shot with each stride, your hands should pass by your hips,
You can train in your regular workout clothes, but it’s a good Bloks ®, or a small banana. Experiment during your long just below your waist. Keep your hands in an easy,
idea to wear clothing designed for running. Running clothes runs to find out what works best for you. unclenched fist, with fingertips brushing your palms.
are made from synthetic materials, such as Lycra ®, that wick • Keep your shoulders even: Don’t rock your shoulders
away moisture from your body. Clothing made from cotton forward and back—doing so wastes energy. Keep your
retains moisture, so it gets heavy and keeps your skin wet How to Prepare for Marathon Training shoulders even and generally unmoving as you run.
as you run. Though wearing cotton clothing on short runs If you want to run a marathon but seldom run or engage in
won’t be much of a problem, on longer runs (and certainly other physical activity, you should improve your fitness and Running Safety
during the marathon itself), wearing running clothes is often running techniques before you begin any marathon training When training, follow these safety guidelines:
much more comfortable. regimen. This process can take up to a year, but it’s worth it.
As with running shoes, it’s generally best to buy running You’re much more likely to complete marathon training, and • Never run alone in an unfamiliar area.
clothes from a store that specializes in running gear. It’s a an actual marathon, if you first build a strong foundation. • Always carry some form of identification.
good idea to get clothes for a variety of weather conditions, • If training in the summer months, avoid the hottest
including rain and cold weather. Consider getting all of the How to Set and Follow a Running Schedule times of the day to minimize health risks.
following for your marathon training: The only way to improve your running fitness is to run 3–4 • Avoid heavily trafficked roads and run facing traffic.
days per week. The most effective way to make sure that
• Running socks happens is to set up a consistent schedule. For instance,
• Running shorts (and short running tights, if desired) you might create a schedule in which you run before work How to Start Marathon Training
• Running shirts (short- and long-sleeved) on Monday, Wednesday, and Friday, and also in the after- Once you’re ready to start marathon training, your first step
• Waterproof or water-resistant running jacket noon on Saturday. should be to determine whether you’re a beginner or an
• Running pants (or long running tights, if preferred) experienced runner. Knowing your level will help you define
• Gloves and headband or hat (for cold days) Match Your Program to Your Fitness Level your marathon goals and training methods. The table below
• Sunglasses The amount of preparatory training that you’ll need to do lists the rules of thumb for determining your level:
• Reflective clothing (for morning or evening running) before you can start marathon training depends on your age
and general fitness level. No matter what level you start at, Your’re a beginner if . . . You’re experienced if . . .
Good running clothes can be expensive. Depending on how though, you should follow the general guidelines below:
You run only a few days You can do a 10K in
much you buy, you can easily spend a few hundred dollars. per week. about an hour.
1. Start slowly: Don’t rush into runs that leave you
Additional Training Gear gasping for breath. Start with training days that are just You run fewer than 20 You run more than 20
Additional gear and supplies that you should have on hand a tiny bit harder than what you’re used to. Depending miles per week. miles per week.
before you begin training include: on your fitness level, your first workouts could range You’ve never run a You’ve competed in at
from a brisk 20- to 30-minute walk to a 2- to 3-mile jog. marathon. least one marathon.
• Sunscreen: When you train for a marathon, you’ll be 2. Build up: Make your workout a little harder each week.
out under the sun for much longer than you’re used This can range from increasing your walking speed It’s important to be honest with yourself about your train-
to. To avoid getting sunburned, wear sunscreen on any to interspersing your walking with jogging. If you can ing level. If you’ve been jogging for 10 years, it might seem
exposed skin whenever you’re running during the day, already jog a full mile without walking, concentrate on embarrassing or just inaccurate to classify yourself as a

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 [Link] Marathon Training

beginner. Even if you’re an experienced casual runner, • Surface material: Marathons are run on streets, so stores of glycogen are depleted. However, because
when it comes to training for a marathon, you’re a beginner. at least some of your training should be on asphalt. the body is much more efficient at breaking down
Overestimating your abilities can lead to frustration, injury, However, though it’s important to get your body used glycogen than fat, the transition between the two
and disappointment. It can also make it impossible for you to race conditions, many runners may find that mixing energy sources is not seamless. In fact, runners who
to attain your short-term training goals and your long-term in softer surfaces such as tracks, trails, or grass is a haven’t trained properly for the marathon sometimes
objective of completing a marathon. good strategy for staying injury-free. experience what’s known as the dreaded wall, a
• Distances of your runs: Marathon training involves shutdown of the body that afflicts runners when their
How to Set Marathon Running Goals runs of varying distances. It can be helpful to map out glycogen reserves are spent.
Your goals for the marathon you’re planning to run depend routes that match each of the different distances in
on your training level. your training schedule. Most local running stores will Marathon training improves your body’s efficiency at using
know of routes in your area, and you can find local both glycogen and fat, which can help ensure that you com-
• If you’re a beginner: Your primary goal should be to routes online or in books. You can also calculate the plete your marathon without running out of energy.
finish the marathon. mileage of road routes by driving them in your car.
• If you’re experienced: You may want to try to run the Basic Components of Marathon Training
marathon in a particular time, such as under 3.5 hours, Training Inside Marathon training programs include four different types
or you may want to try for a time in the race that’s a When it’s very hot or cold outside, you can run inside on a of runs:
personal best (PB). treadmill or an inside track. Both treadmills and tracks are
easier on your muscles and joints than asphalt is. Still, be- • Long runs
How to Determine Your Pace cause the race itself will be on the road, train on treadmills • Easy runs
Your marathon pace refers to the number of minutes it or indoors only when you absolutely cannot train outdoors • Hard runs
takes you to run each mile. Your pace determines your on roads. • Cross-training
overall race time. One of your goals during training will be
to figure out what pace you want to aim for. This decision Long Runs
will depend on whether you’re a beginner or an experienced The Principles and Components of A long run refers to the longest run of your week, which
marathon runner. a Marathon Training Program is usually scheduled for Saturday or Sunday since most
runners have more free time on the weekends. Long runs
• If you’re a beginner: Your main goal will be to finish Before you begin any marathon training regimen, it’s help- typically start at 6–8 miles, build up to 20–22 miles, and
the race. Run at a slow enough pace that you’re sure ful to have a basic understanding of the key principles and then taper off in the last two or three weeks of the program
you can finish the race. components of marathon training programs. to 8–10 miles to help you conserve energy for race day. Long
• If you’re experienced: Your goal will be to match or runs are crucial for two reasons:
beat a previous time. Marathon Training Program Principles
Four basic principles guide most successful marathon train- • Physical preparation: Long runs do more than any
How to Determine Your Pace as a Beginner Marathoner ing programs: other run to condition your body to withstand the
Having a pace in mind will give a purpose and shape to your rigors of running a complete marathon.
training runs and race day. Aim for a conservative pace that 1. Building up: A marathon training program lasts 16–18 • Mental preparation: Long runs prepare you mentally
ensures that you’ll finish. weeks. Successful marathon training programs are for the marathon by giving you the experience of
As a beginner marathoner, the best way to determine a precisely tailored mix of runs and rest days spread powering through long distances.
your ideal pace is to extrapolate from your practice runs. through the week. Each week follows the same
Run a 10k or six-mile route at a pace that’s comfortable schedule: you’ll do the same sorts of runs on the same Your pace on a long run should be slow—at least a minute
for you, then multiply that time by 5 to get a rough and day of each week. But the mileage and intensity of slower per mile than your race pace. If you’re not sure of
conservative estimate of what you should aim for during the runs will increase slowly so that, by the end of the your race pace, try to run your long run at a pace at which
the marathon. You can then figure out your per-mile pace, program, you can run a full marathon without injury. it would be easy for you to hold a conversation. Though it
or the general race pace you should aim for during the 2. Rest: It’s possible to train too hard for a marathon. may be tempting to try to run the long run more quickly, it’s
marathon, by dividing the total time by 26.2 (the distance of Running hard for seven days a week without rest actually counterproductive to do so. The slow pace of the
the marathon). The table below shows some examples: is called overtraining. Overtraining increases your long run helps to improve your body’s efficiency at process-
chances of injuries such as stress fractures and muscle ing glycogen and fat. Try to get eight hours of sleep on the
10k (6-mile) Total Marathon Per-Mile Race pulls, can have an adverse affect on your immune night before any long run.
Time Time Pace system, and will inhibit your progress. When the
40 min 200 min (3 hours, 7:38 min/mi body rests after training, it rebuilds and makes itself Eating and Drinking During Long Runs
20 minutes) stronger. Good marathon training programs alternate Long runs also allow you to practice eating and drinking as
and also include entire days off from training. Many you run, which you’ll also have to do during the marathon.
50 min 250 min (4 hours, 9:32 min/mi marathon training programs also break up the difficult When you go on a long run, bring enough gel packs to con-
10 minutes)
high-mileage weeks with less taxing weeks. For sume 30–60 grams of carbs for each hour you run beyond
60 min 300 min (5 hours) 11:27 min/mi instance, the program might increase mileage for two the first hour. If your running route takes you past water
weeks and then drop to a lower mileage for the third. fountains, you won’t have to bring any water. If it doesn’t,
How to Determine Your Pace as an Experienced Marathoner 3. Consistency: Consistent workouts are just as consider bringing a water bottle or wearing a water belt. In
If you’re an experienced runner, you’ll have a good idea of important as rest. Taking one day off helps your body general, you should drink 8–16 ounces of water for every
the pace you should aim for based on your previous mara- regroup. Taking two days off in a row, however, starts hour you run beyond the first hour. If you’ll be running for
thon times. You can then determine your race pace based to undo the effects of your hard work. more than 4 hours, drink a sports drink instead of water.
on whether you want to match or beat your previous times. 4. Tapering: All good marathon training regimens call for
For instance, if you ran your first marathon in 4:10, you may a gradual cutting back in the days and weeks before Easy Runs
want to try to run your second in under 4 hours. To compute the marathon. Tapering ensures that you’re rested and Easy runs build up over the course of your training program
the necessary pace in order to run the marathon in under in top physical shape on marathon day. from 3–7 miles. They should be run at the same pace you
4 hours, divide 240 minutes (the number of minutes in 4 use for your long runs.
hours) by 26.2 mi: How to Build an Energy-Efficient Body
The four principles of marathon training programs strength- Hard Runs
240 min / 26.2 mi = 9:09 min/mi en your muscles and help your body become more energy- Hard runs are longer and more intense than easy runs but
efficient, which is crucial for completing a marathon. Your shorter than long runs. If you’re a beginner, you should
In this case, as long as you average better than 9 minutes body has two sources of energy: first focus on getting through these runs. As your training
and 9 seconds per mile, you’ll beat the 4-hour mark. program continues into later weeks, use these runs to
• Glycogen: Derived mainly from carbohydrates, experiment with running a few miles, or the entire distance,
Where to Train for a Marathon glycogen is the body’s primary energy source. Muscles at race pace. More experienced marathoners should gen-
The best place to train for a marathon depends on the fol- break down the glycogen to release its energy. erally take these runs at race pace, or even at 10k pace,
lowing two factors: • Fat: A secondary source of energy, muscles begin which is the pace an experienced runner would use in a 10k
to break down fat to produce energy only when their race— about 30 seconds to a minute faster than a marathon
race pace.
 [Link] Marathon Training

Cross-Training 12 Rest 3 mi 7 mi 4 mi Rest Cross 14 mi 31 mi

Any exercise or sport other than running is considered cross-training. Cross-training works
13 Rest 3 mi 4 mi 5 mi Rest Cross 20 mi 39 mi
different parts of your body and helps to maintain your overall fitness. Cross-training can
also help your body recover from hard or long runs. When cross-training, avoid sports like 14 Rest 3 mi 4 mi 4 mi Rest Cross 13 mi 28 mi
tennis or basketball, which involve bursts of speed and lateral movements that often cause
injury. Also avoid cross-training too rigorously—cross-train for an hour at a low-impact 15 Rest 3 mi 4 mi 4 mi Rest Cross 8 mi 20 mi
level. Some of the most beneficial cross-training sports for marathon training are cycling (on 16 Rest 3 mi 2 mi 3 mi Rest Rest Marathon 36.2 mi
a moving or stationary bike), swimming, and walking.
You could substitute a local road race, such as a half marathon, for a long run around weeks
How to Stick to Your Regimen 10–12. This is a good way to simulate the racing conditions of a marathon.
It’s important to follow your training regimen as faithfully as possible. If there’s absolutely
no way you can do the full workout on a certain day, be flexible and creative—it’s better
to substitute a treadmill workout, a run to/from the office, or a lunchtime run than to go Marathon Training Program For Experienced Runners
without any workout at all. Training programs for experienced marathon runners involve running more miles—closer to
40 miles per week—as well as more intense hard runs. The training program for experienced
How to Deal with the Unexpected runners uses the following consistent schedule of run types, though the mileage of the runs
If you get sick, suffer a mild injury, or get swamped by personal or work-related issues, it’s changes over the course of the program:
possible that you’ll miss a few days, or even weeks, of training. If you miss a week or more
of training for any reason, follow these guidelines: • Long runs: Sunday
• Rest: Monday
• If you were injured, make sure you’re fully recovered before you begin training again. • Easy runs: Tuesday, Wednesday, Thursday
Once you feel you’re ready, start slowly. • Cross-training: Friday
• If you’re struggling after missing time, consider modifying your goals. If you were • Hard runs: Saturday
aiming for a new personal best, you might instead aim just to finish the marathon.
• Resist the urge to “make up” the time you lost by shortening the tapering period during You should run the Saturday hard runs at race pace, or even at 10k pace, depending on your
the last two or three weeks of your training regimen. goals for the race and the amount by which you hope to beat your personal best.

How to Keep a Running Diary Week Mon Tues Wed Thurs Fri Sat Sun Total
It’s a good idea to keep a running diary in which you record the time of day, the duration
1 Rest 3 mi 6 mi 4 mi Cross 6 mi (pace) 9 mi 28 mi
of your run, the distance you covered, and even details about your mood and the weather.
Keeping a diary serves two main purposes: 2 Rest 3 mi 7 mi 5 mi Cross 6 mi (pace) 10 mi 31 mi

• Motivation: Writing down what you’ve just accomplished can be satisfying and 3 Rest 3 mi 6 mi 4 mi Cross 4 mi (pace) 8 mi 25 mi
inspiring. It’s even more satisfying to see those entries add up as the weeks go on.
4 Rest 4 mi 8 mi 6 mi Cross 7 mi (pace) 12 mi 37 mi
• Honesty: Knowing that you have to enter your runs into your diary will make you less
likely to skip a run here or there, or to cut short a workout before you’re really done. 5 Rest 4 mi 9 mi 8 mi Cross 8 mi (pace) 13 mi 42 mi

6 Rest 4 mi 7 mi 5 mi Cross 6 mi (pace) 10 mi 32 mi

Marathon Training Program for Beginners 7 Rest 5 mi 10 mi 9 mi Cross 7 mi (pace) 16 mi 47 mi
The beginner marathon training program outlined below is designed to allow you to log the
miles you need—about 25 per week on average—in order to complete the marathon. The 8 Rest 5 mi 11 mi 10 mi Cross 7 mi (pace) 18 mi 51 mi
program uses the following consistent schedule:
9 Rest 5 mi 9 mi 8 mi Cross 6 mi (pace) 12 mi 40 mi

• Long runs: Sunday 10 Rest 6 mi 12 mi 11 mi Cross 7 mi (pace) 18 mi 54 mi

• Rest: Monday and Friday
• Easy runs: Tuesday and Thursday 11 Rest 6 mi 14 mi 12 mi Cross 4 mi (pace) 20 mi 56 mi
• Hard runs: Wednesday 12 Rest 5 mi 9 mi 7 mi Cross 4 mi (pace) 13 mi 38 mi
• Cross-training: Saturday
13 Rest 6 mi 9 mi 7 mi Cross 5 mi (pace) 20 mi 47 mi
If you can’t do long runs on Sundays, you can swap those runs with the cross-training
14 Rest 5 mi 6 mi 5 mi Cross 4 mi (pace) 12 mi 32 mi
scheduled for Saturdays. Similarly, if your job involves working on weekends, you can shift
the regimen so that the long runs fall on your days off. 15 Rest 4 mi 5 mi 4 mi Cross 3 mi 9 mi 25 mi
For the first eight weeks of the program, your goal for your hard runs should be to get
through the entire distance. During weeks 8–14, you may want to experiment with running 16 Rest 3 mi 5 mi 3 mi Cross Rest Marathon 37.2 mi
the entire hard run­—or just a few miles in the middle of it—at your intended race pace.
Speed Work
Week Mon Tues Wed Thurs Fri Sat Sun Total If you’re an experienced runner dedicated to improving your PB, consider doing speed
work instead of the easy run scheduled for Thursdays. Speed work, which is often done
1 Rest 3 mi 4 mi 3 mi Rest Cross 7 mi 16 mi
on a track, involves running at faster speeds than your race pace. Speed work has two
2 Rest 3 mi 4 mi 3 mi Rest Cross 8 mi 18 mi main benefits:

3 Rest 3 mi 4 mi 3 mi Rest Cross 6 mi 16 mi • Improved form: You run more efficiently when you’re running fast, and after some
speed training, your body will start to replicate that running motion at slower speeds.
4 Rest 3 mi 4 mi 3 mi Rest Cross 10 mi 20 mi
• Improved performance: If you are looking to cut final seconds off your PB, including
5 Rest 3 mi 4 mi 3 mi Rest Cross 11 mi 22 mi speed work in your regimen is often the only way to do it.

6 Rest 4 mi 5 mi 4 mi Rest Cross 8 mi 21 mi Types of Speed Work

7 Rest 4 mi 5 mi 4 mi Rest Cross 13 mi 27 mi There are a variety of types of speed work. Three of the most popular are:

8 Rest 4 mi 5 mi 4 mi Rest Cross 14 mi 29 mi • Interval training: A run at a set distance (such as 800 or 1,600 meters) in which
you run significantly faster than race pace, then rest for a timed interval, such as 3
9 Rest 5 mi 6 mi 5 mi Rest Cross 11 mi 26 mi
minutes. Increase from 4 repeats of the 800 at the start of the program to 8 before you
10 Rest 5 mi 6 mi 5 mi Rest Cross 16 mi 34 mi begin tapering.
• Tempo runs: A run of up to 45 minutes in which you start out at an easy long-run
11 Rest 5 mi 6 mi 5 mi Rest Cross 17 mi 36 mi pace, then gradually build up to almost a 10k pace by the 35th minute, and then ease
down to a long-run pace for the last 10 minutes.
 [Link] Marathon Training

• Hill runs: On a hill that’s about a quarter mile long, run Hamstring Stretch • Diet: Make sure you’re eating enough carbs every day
up at the pace you would use to run an 800, then jog 1. Stand with your left leg in (see Marathon Training Nutrition).
back down. Begin with 4 hill repetitions and build up to front of your right leg. • Overtraining: If you train at a level that’s too hard
7 or 8 before you start tapering. 2. Lift your left toes up, for you, your body may shut down. In addition to
keeping your left heel on lethargy, you might experience low sex drive and sleep
the floor. disruption. To avoid overtraining, choose a regimen
Weight Training for Marathons 3. Bend your right knee. appropriate for your fitness level, and make sure to
In addition to running work and cross-training, it’s helpful 4. With your left leg straight, take rest days when your schedule calls for them.
to weight train. Not only does weight training help prevent bend forward until your
injuries and reduce muscle soreness, it also improves forearms are resting on How to Deal with Sickness
strength and overall performance. your left thigh. As your There is some evidence that runners training for a marathon
flexibility increases, you may be able to bend forward become less resistant to infections. If you catch a cold,
Marathon Weight-Training Basics until your hands touch the ground. scale back your training. If you get the flu or an even more
As a long-distance runner, your goal should be to build 5. Keep your back straight as you do the stretch. serious illness, stop training until you’ve recovered.
long, lean muscles. To accomplish this, you should do low- 6. Switch legs and repeat.
weight, high-rep sets. A rep is the action of lifting a weight
one time. A set is a group of reps. Weight training for mara- Calf Stretch Marathon Training Nutrition
thoners should include about 3 sets of 15–20 reps. 1. Stand with your left leg in When training for a marathon, you need plenty of carbo-
You can train at home or at the gym, using weights or do- front of your right leg. hydrates, which provide the body with the most abundant
ing exercises that don’t involve weights, such as crunches, 2. Bend your left leg and and efficient source of energy, and protein, to help repair
push-ups, and squats. lean forward. any muscle damage done during your running. Here’s the
Work your entire body, including legs, back, abs, arms, 3. Keep your right leg ideal daily breakdown:
and shoulders. For more on suitable weight training ex- straight and your right
ercises, see the Quamut guide to Weight Training Basics, heel on the ground. • 60% carbohydrates
available in Barnes & Noble bookstores and online at www. 4. Switch legs and repeat. • 25% protein
[Link]. • 15% fat
Lower-Back Stretch
How to Schedule Your Weight Training 1. Sit on the ground Healthy Carbs
Lift weights for 20–30 minutes, 3–4 times per week. Ideally, with your left leg Note that the necessity of eating lots of carbs doesn’t give
you should lift on the days when you’re doing an easy run. straight and your you a license to scarf down chips, fries, and other junk
Stop lifting weights entirely 30–45 days before race day. right leg bent and foods that are high in empty calories—calories that won’t
crossed over your sustain you through your runs and will undercut your per-
left leg. formance. Also avoid alcohol, fast food, and soda, which
Marathon Training Stretches 2. Rest your left are similarly high in empty calories. Instead, focus on eating
Stretching properly can help prevent injuries and improve hand on the healthful, nutrient-rich carbs from sources such as:
performance by keeping your body loose. ground behind you, and place your right elbow on the
inside of your right knee. • Fruit
When to Stretch 3. Twist your torso slowly to the left, looking over your left • Vegetables
You should stretch both before and after each run. shoulder. Visualize twisting your hips as well. • Legumes
4. Switch arms, resting your right hand on the ground • Low-sugar cereal
• Stretching before you run: Though you should behind you and placing your left elbow on the outside • Wheat bread
stretch before you start running, you have to warm up of your right knee. • Baked potatoes
your muscles a bit first. Five minutes of walking or easy 5. Twist your torso slowly to the right, looking over your • Brown rice
jogging should suffice. right shoulder. Visualize twisting your hips as well. • Yogurt
• Stretching after you run: Stretch again after you’ve 6. Switch legs and repeat the entire process, twisting • Cottage cheese
finished your run to keep your muscles from tightening both left and right. • Pasta with lowfat sauce
up and to reduce muscle soreness.
Hydrate
How to Stretch Properly How to Deal with Common Injuries Keep a water bottle with you throughout the day and sip
Follow these three guidelines to stretch properly: Most marathoners experience some soreness while train- regularly from it. You’re drinking enough water if your
ing. In addition, you may have to deal with more serious urine is clear. Runners who will be on the course for more
1. Don’t bounce. injuries, energy loss, sickness, or other issues. than four hours should also up their sodium intake, which
2. Instead, move gradually into the stretch. helps hydration.
3. Hold each stretch for up to a minute. How to Deal with Soreness
Don’t be surprised if you experience shin splints (pain in How Much to Eat
Stretches for Runners your shins) or sore quads, heels, hips, back, and knees. To have enough energy to complete your training regimen,
The following five stretches will keep your legs limber. These types of problems can be treated initially with the you’ll need to consume about 3,000 calories per day. Eating
following remedies: less will affect your ability to train, and if you can’t train all
Groin Stretch out, it’s unlikely that you’ll be able to finish the marathon
1. Sit on the ground with your • Rest on the big day.
knees bent and the soles of • Ice
your feet touching each other. • Anti-inflammatories (such as ibuprofen)
2. Press your elbows into your • Massage Training Alone or with Others
knees, gently pushing down. • Weight training You can train for a marathon on your own or with other
3. Lean forward slightly. people. Each approach has its advantages:
How to Deal with More Serious Injuries
Quad Stretch If you experience any sort of sharp pain, or if soreness • Training alone: Working by yourself gives you
1. Stand on your right leg. is persistent and does not diminish after you’ve tried the flexibility. You can choose your schedule and your pace
2. Bend your left knee, bringing remedies above, see a doctor. Do not try to run through without worrying about anyone else.
your heel toward your butt. pain—you’ll likely make it worse. • Training with others: Working with other runners
3. Raise your right arm straight gives you companionship and support. It can get lonely
out in front of you. How to Deal with Energy Loss running those long miles alone, and if you work with
4. Use your left hand to Some people who train for marathons find themselves suf- other runners who have run a marathon before, they
pull your heel closer to fering from a feeling of deep lethargy. There are two main may have helpful tips or advice.
your body. causes for this:
5. Switch legs and repeat.
 [Link] Marathon Training

Training with Others Weather Eating and Drinking

If you’re interested in training with others, you have a Extreme heat, cold, or headwinds can slow you down, Since the marathon is such a long race, you do need to eat
number of options. whereas a wind at your back can speed you up. Depending and drink during your run—but not too much.
on the weather, you may need to adjust your goals slightly.
• Running buddy: Many people enjoy training with • Eating: To keep your energy up during the race, try
friends. Even if your friend is at a higher or lower level Clothing to consume anywhere from 30–60 grams of carbs
than you are, the benefits of running together remain Race day is not the time to try out new clothing or sneak- for each hour you race after the first hour. Anyone
the same. You get to talk as you work out and spend ers. Everything you wear during the marathon should be who will be running for more than four hours should
time with someone who knows what you’re going something you’ve already auditioned during a long run or make sure to replenish their sodium levels by having a
through. And knowing that a friend is waiting to meet race and know to be comfortable. Even with comfortable sports drink instead of water, and eating a handful of
you makes it much less likely that you’ll skip a run. clothes, over the course of 26.2 miles, skin can chafe from crackers midrun.
• Running clubs: Running clubs devoted to marathons repeated contact with the fabric. Some male runners put • Drinking: It’s essential to drink fluids during the
range from free clubs that are open to anyone, to more tape over their nipples to protect against rubbing, while marathon, not only for the sake of finishing the race,
serious clubs that require dues and an application to others rub petroleum jelly on the spots where friction but for your health. Drinking too little can result in
join. Clerks at your local running store will likely know will occur. overheating, dehydration, and a need for intravenous
of good clubs in your area. Many first-time marathoners In addition to your running clothes, make sure you bring fluids. At the same time, it’s unhealthy to drink too
participate as part of a charity group, such as the pre- and post-race clothing and a plastic bag. Most races much fluid while running. Aim to drink about 8–16
Leukemia & Lymphoma Society’s Team in Training or have a service that will take your bag, packed with your ounces of fluid for each hour you race, which translates
Arthritis Foundation’s Joints in Motion. clothing, from the beginning to the end of the race for you. to about 2–3 cups of fluid per hour. Sports drinks, if
• Trainers and coaches: Trainers and running coaches available, are preferable to water.
can provide motivation that may be hard for you to Race Day Logistics
muster on your own. They can also monitor your Make sure to review the necessary pre-race logistics. The
progress, tweak your regimen when necessary, help best way to do this is to attend the pre-race expo, where What to Do After a Marathon
you avoid injuries, and advise you on how to heal you’ll get information abut locations for parking, bag check- After you finish the marathon, you’ll likely feel a combina-
quickly if you are injured. Trainers are expensive, in, water stations, and post-race meeting areas. tion of elation and exhaustion. The first thing you should do
charging anywhere from $40 an hour to much more. is enjoy it and reflect on what you’ve just accomplished.

What to Do During a Marathon Post-Race Checklist

What to Do Before a Marathon During the marathon, focus on your pace and on getting No matter how you feel, it’s important to do all of the follow-
To give yourself the best chance to perform at your highest enough fluids and nutrients to keep yourself going. ing in the minutes and hours after the race:
level on the day of the marathon, be very careful to heed the
various guidelines below. Pace • Walk: It will probably feel like the last thing in the world
The key to finishing a marathon successfully is running at you should be doing, but walking for 10 minutes or so
Sleeping the pace you set for yourself during training. Though this after you’ve finished the race will prevent your blood
Try to get eight good hours of sleep on the two nights before may sound obvious, it can be difficult to achieve in prac- pressure from dropping too fast and will keep your
the marathon. That said, you’ll probably feel anxious the tice because you’ll probably feel the adrenaline surge that muscles from cramping.
night before the marathon. If you find yourself tossing and comes with finally starting the race. • Eat and drink: In the 15–30 minutes after the race,
turning, don’t worry about it too much. For one thing, worry- drink something with sugar and sodium, such as a
ing will only make it harder to you to sleep. For another, one • Beginners should focus on running even splits, or sports drink like Gatorade ® or Powerade ®, and eat
sleepless night won’t undo your months of hard work. running at the same steady pace, mile after mile. something carb-heavy and easy to digest, such as
• Experienced runners can try to run even splits or try crackers, bread, or a protein bar. Drink more than
Eating for negative splits, which means running the second you think you need to during the two hours after the
Your diet during the days and hours leading up to the mara- half of the race faster than the first half. race, and continue to hydrate yourself regularly in
thon can make a big difference in your performance and the 24 hours after the race. If your urine is dark or
your energy level. Particularly if you’re running in a big-city marathon, you may tea-colored, you’re likely dehydrated and should see
find that the hordes of people at the starting line force you a doctor.
• The week before: Eat a diet even higher in carbs than to start slowly. Simply getting to the starting line can take a • Get warm and dry: Change into dry clothes, and if it’s
the one you’ve been following during your training few minutes, and once you cross it, you might spend a few cold, make sure to get into warm clothes.
regimen. This doesn’t mean all pasta all the time, miles in heavy and slow traffic. Don’t try to make up for this • Soak: Take a lukewarm or cold bath or shower.
however. In addition to a few pasta meals, be sure to “lost time,” as it will cause you to run at too fast a pace, • Put your feet up: Elevating your feet will help with
eat plenty of fruits, vegetables, and whole grains. which can make you more likely to crash a few hours later swelling, and lying down for a few hours will give your
• The night before: Load up on carbs. Many marathons and fail to finish the race. It might seem counterintuitive, but body some rest.
throw a “pasta party” for runners. Don’t overdo it, running slowly at the outset will almost certainly improve • Manage pain: Ice any problematic areas. If you’re
though—eat only as much as you normally would. your final time. feeling achy, take an anti-inflammatory.
• The morning of: Eat a meal that you’d typically have
before taking a long run, such as waffles, toast, or a Walking During a Marathon In the Days After the Race
bagel. Be sure to allow yourself enough time to digest There is nothing wrong with walking during a marathon if Although you’ll likely feel very stiff in the hours and days
your food. You’re likely to be at the starting area for a you need to rest. In fact, many marathon coaches recom- after completing a marathon, light activity will help you
while before the race begins, and many runners like mend that both beginners and more experienced marathon- recover faster. Even a 10-minute jog, light cross-training,
to bring a small snack to eat before the race. Use your ers walk every once in a while. In particular, these experts or a short walk the day after the race can help alleviate
long runs during training to experiment with the type advise that you walk whenever you pick up water from one soreness. It may take anywhere from two to four weeks
and amount of foods that settle well and give you of the aid stations that line the route at every mile check- to recover, and you should give your body time to heal by
enough energy. Never run a marathon on an empty point or so. Walking at these moments ensures that you’ll easing back into activity and not attempting any vigorous
stomach. be able to drink the water you pick up, and also gives your exercises until it feels comfortable to do so.
body a little break that will help to keep you fresh through-
Drinking out the race.
Make sure you’re well hydrated before the race begins. It’s
also a good idea to look for a bathroom that’s close to the Pace Setters
start of the race but far enough away to ensure that it will be Many marathons employ pace setters to run at specific
unoccupied when you need it. Otherwise you’ll be waiting in paces at half-hour intervals: one runner will run a 3-hour
line at a porta-potty. marathon, the next will run a 3:30, the one after that will
run a 4:00. If you want someone else to help you keep your
pace, considering running near the pace setter who will be
running the pace closest to your goal. The pace setter runs
at an even pace throughout the race.