Marathon training plan

Find a training schedule that suits you, and preferably have a friend who wants to join you on one of the longer running sessions, so the training will be more fun. I've googled just about all the info such as exercise schedules and diet. There are so many runners sharing their experiences and so I found it easy to find my way through it.

• Wear good shoes. Actually, you can run in sweatpants and a college sweatshirt, but a good pair of running shoes is invaluable. Go get them tested at a running lab so you know you're getting shoes that fit your feet.

• Set a goal. Should your goal be to get around or do you want to do it in a specific time? Having a time goal does not have to mean that it goes fast.

• Don't forget to eat. Remember to get enough energy so that you can endure all the sessions and be able to be a nice person between sessions as well.

• Recover! The days that are rest days ARE rest days. The body will not be able to absorb the exercise if you wear it out every day.

• Don't skip the long sessions. It doesn't matter if you want to run your marathon fast or just get around - the key is in the long runs.

• When it comes to exercise plans, it's important to start off easy and then build up slowly to avoid injury. Also keep in mind that most training will be slow. There is no point in training like a sprinter if you are going to run a marathon.

• A heart rate monitor can be a good investment to see your progress.

• Feel free to run a test session once a month. Then you replace one of the training sessions with a session where you test how fast you can run 5 km or 10 km.

I have followed the training schedule below from Actic.

Weeks 1–10: Half a year is plenty of time to get in shape for the marathon, but it still requires you to get some running in your legs several times a week.

During the first weeks, you don't need to train so specifically, but just make sure to get in three sessions a week. Try to fit in a fartlek session of between 30 and 50 minutes where you change pace during the session, a short and easy session and a long session of at least 10 km. Don't forget to do complementary strength training and mobility to avoid injuries. If you do this for 10 weeks, you are then equipped for more specific training.

Weeks 11–14: Training on average every other day. Arrange the training as you wish, but make sure to fit in two easy sessions of between 5 and 7 km, a supplementary strength session and a long session of at least 12 km. At the end of the period, the long session should be 15 km long.

Example week:

Monday: 5 km fartlek

Tuesday: rest

Wednesday: 7 km easy run

Thursday: rest

Friday: light strength

Saturday long run 12 km

Sunday: rest

Weeks 15–18: Continue as in the previous weeks but gradually extend the long session so that at the end of the period it is 22 km long.

Weeks 19–22: Now all the sessions start to get a little longer and two of the sessions should also contain fartlek or intervals. The long session during this period increases in length and starts at the end of the period at 30 km.

Example week:

Monday: 8 km of easy running, of which 2 km is a speed run

Tuesday: rest

Wednesday: 9 km easy run

Thursday: rest

Friday: 8 km easy run including 5-10 speed increases of at least 2 minutes + strength training

Saturday: long session, 30 km

Sunday: rest

Weeks 23–25: Now it's getting serious. The charging is gaining momentum and it is time to reduce the length of the long sessions again at the end of the period. The first long session should be around 30 km and the last in the period around 15 km.

Example week:

Monday: 8 km easy run including 3 km fartlek

Tuesday: rest

Wednesday: 9 km easy run

Thursday: rest

Friday: 7 km easy run including 5-10 speed increases of at least 2 minutes + strength training

Saturday: long run, 15 km

Sunday: rest

Week 26: Now it's happening! Time to slow down properly and rest in shape for the weekend's race.

Monday: 5 km easy run

Tuesday: rest

Wednesday: Dynamic mobility

Thursday: 5 km easy run

Friday 3 km easy run

Saturday: MARATHON!

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