1. 2
3. 4
5.
Instructions
Train
If you're lucky and rich enough to have a personal trainer, then by all means, put him to work. But if you're like us (checking the couch cushions for laundry quarters), you should consider building--and sticking to--your very own training program.
As we said before, you should expect to spend about 26 weeks in training. The general idea is to slowly increase your distance, and then speed, over the 26-week period. Each week should build on the previous week, and include five running days (one long run and four shorter runs) and two rest days. You should never increase your distance from one week to the next by more than 10 percent, or you might injure yourself.
For those of you who can't run for 30 minutes without stopping, work your way up to the schedule listed below. (In other words, you'll need more than 26 weeks to train). Start by walking and jogging five days a week until you feel ready to handle the following regimen, which is intended for individuals who are already in decent shape:
Weeks 1 to 2: Run 4 miles long run, 2 to 4 miles the other days
Weeks 3 to 4: Run 6 miles long run, 4 to 5 miles the other days
Weeks 5 to 6: Run 8 miles long run, 4 to 6 miles the other days
Weeks 7 to 8: Run 10 miles long run, 4 to 6 miles the other days
Weeks 9 to 10: Run 11 miles long run, 5 to 8 miles the other days
Weeks 11 to 12: Run 12 miles long run, 5 to 8 miles the other days
Weeks 13 to 14: Run 14 miles long run, 6 to 8 miles the other days
Weeks 15 to 16: Run 16 miles long run, 6 to 8 miles the other days
Weeks 17 to 18: Run 10 miles long run, 4 to 5 miles the other days
Weeks 19 to 20: Run 16 miles long run, 6 to 8 miles the other days
Weeks 21 to 22: Run 16 miles long run, 6 to 8 miles the other days
Weeks 23 to 24: Run 14 miles long run, 6 to 8 miles the other days
Weeks 25 to 26: Run 10 miles long run, 4 to 8 miles the other days
You'll notice that the above distances never reach the "marathon" mark, meaning that they come in under 26.3 miles. Hey, you try incorporating a 26-mile run into your daily routine; it's a bit time-consuming. The idea is to build your stamina to the point where the difference between 16 miles and 26.2 miles isn't all that jarring. If you can handle the above schedule, chances are, you'll do fine on the day of the actual run. Just be sure to adhere to the following pointers:
* Motivate yourself--Admittedly, it can be hard to get out of bed on those mornings when you've stayed out way too late the night before. Even going out for a shorter run is better than not going out for a run at all.
* Prioritize--If you really want this, make training a necessary part of your day. If you're feeling too busy, skip "Survivor," not the run. You have to make the time.
* Stretch--Despite its lightweight reputation, stretching is not just for yoga and pilates nuts; it's for the hardcore athlete. Really. And it's just as important as a good pair of sneakers. After a five- to ten-minute warmup jog to get your muscles ready, do a thorough 10-to-15-minute stretch of all of the muscle groups in your legs, including your hamstrings, quadriceps, calves, groin and hip flexors. Stretch slowly, and never bounce. Hold each stretch for at least 30 seconds, and make sure you give equal attention to both legs. You should also stretch after you run as part of your cooldown.
* Keep a slow pace--Many people make the mistake of running too fast and then burning out. It is easy to feel competitive when someone flies by you, kicking sand in your face. Suck it up! The slower you go, the more energy you conserve, and the more likely you are to improve your endurance. A good way to measure your pace is by your ability to talk comfortably while running and not feel out of breath. (It would probably be less embarrassing to practice this with a partner.)
* Don't be too cool to walk--Walking for a minute or two when you feel as though you just can't run another step is perfectly respectable; in fact, many seasoned marathon runners use this method as an integral part of their training. Often, that short period of rest will allow you the energy to complete the run.
* Set reasonable goals--Choose a training program you know you can stick with. Don't overdo it if you aren't quite in shape yet. Don't make it easy for yourself to miss a run because the time you allotted is crowded into your 30-minute lunch.
* Have patience!-- This cannot be emphasized enough. Running a marathon is not easy. If it were, everyone would be doing it. You will reach a point when you love and actually crave running. But it will take your body a while to reach that point.
* Advertise--Tell people what you are doing. There is nothing better than having the support of your peers. Maybe they'll even sneer and make you feel guilty if you consider skipping a practice.
Tags: long miles, long miles other, miles long, miles long miles, miles other, miles other days