Running a marathon, 26 miles 385 yards, is a gratifying experience and a life time goal for some. It may take a lot of training and discipline, but can be accomplished by almost anyone. Plan on at least five to six months of conditioning before your first marathon, as training programs vary and depend on your overall fitness level.
Instructions
1. Find a local runners group and begin training with them. It helps to have others motivate you on the days it gets hard to hit pavement. Also, the experienced marathoners in the group can give you good advice and tips.
2. Start your training by running 20 to 30 minutes every other day. Your weekly goal here is to get to 40 miles a week. This may take some time if you're not conditioned.
3. First time marathoners should do some speed training to build up endurance. Do several repetitions of half mile to one mile runs at a fast pace and take breaks in between runs.
4. Participate in build-up runs, or races. These runs will give you some racing experience. This way you can learn things like what type of shoes to wear and keep hydrated on the path.
5. Plan a long run for every other weekend. Gradually increase mileage of your long runs until you can run 18 to 20 miles three times prior to the marathon.
6. Taper off your training for the last three weeks. Do no long runs about 10 days before the marathon and get a full two to three days rest prior to the event.
7. When it comes time to run your first marathon, be sure to pace yourself. Keep a steady pace throughout the entire race.
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