Try to build up your stamina by no more than 10% per week,in time or in miles.X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Wear a fitness monitor to keep track of your heart rate as you run. To calculate your max heart rate, subtract your age from 220.For long run day, your target intensity is about 60% of your max heart rate. Saturday: Run a slow-tempo pace, starting at 10 miles (16 km) in the first week of training.Your target intensity is about 70% of your max heart rate. Thursday: Run at a brisk, mid-tempo pace, starting at 3 miles (4.8 km) in the first week of training.
Your target intensity for speed day is 80 to 100% of your max heart rate.
Tuesday: Run a total of 8 alternating 200 m to 400 m intervals at jogging and sprint speeds. Do a long distance run just once a week, and focus on speed and pacing on the other days. To increase your stamina gradually and avoid injury, run 3 times per week with a rest day between each session. There are a variety of marathon training plans, but they share a few basic elements. Run 3 training sessions per week with alternating difficulties. If don’t regularly run long distances, check with your doctor before starting a new exercise routine. X Trustworthy Source University of California San Francisco Health Center Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources Go to source Some races also have minimum qualifying times. In general, you need to be able to run a total of 15 to 25 miles (24 to 40 km) per week and have previously run 5K and 10K races. Marathon training plans generally assume you already run 3 times per week and can run for around 10 miles (16 km) at a time. Keep in mind you should already have experience with long-distance running before attempting a marathon. Even for experienced athletes, running a marathon requires lots of preparation, and proper training is a key part of injury prevention. Register for the marathon and start training at least 6 months before race day. Begin training at least 16-24 weeks before the marathon.
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