Anybody who has been running consistently for any time has thought about running a marathon. The marathon has been a highlight of the Olympics for thousands of years, and is based on the Greeks’ victory over the Persians at the battle of Marathon. Phidippides ran 26 miles from Marathon to Athens to declare victory. Unfortunately, he dropped dead soon after. In this article you’ll learn how to train for and easily run a marathon without dropping dead when you finish.
This particular training method is based on Jeff Galloway’s book, “Galloway On Running,” which has long been the standard reference for anything related to running. Anybody who runs on a regular basis should have a copy of this book in their library.
Of course, a marathon is a long, long way to run. First timers can generally expect to be pounding the pavement for four to five hours. In order to withstand that kind of punishment, you’ve got to get our body used to it. The secret to running a marathon is to simply expose your body to that much exercise several times, so when the big day comes, it’s no big deal. This does require a bit of training, so give yourself at least twenty weeks.
During your training, your runs will be broken in to two classes. Regular runs, during the week, and your long run, which will take place on Saturday, Sunday, or whatever day you usually have off from work. During the week, your regular runs will be of normal length, anywhere from 1 to 5 miles, and at your regular pace. This seems counterintuitive, as many marathoners will train using a variety of distance and speed combinations. But for first time marathoners, you don’t need to worry about any of that.
The long run is just that. A long, slow run. The first one should be only slightly longer than the furthest run during the week. So if you normally run 2 or 3 miles a day during the week, start your long run off at 3 or 4 miles. Be sure to run slow and relaxed. Every week, simply increase the long run by one mile. It’s that simple. It’s essential to keep your runs during the week to only a couple miles, so your body has a chance to recover. And it’s also a good idea to throw in at least one day during the week of no running, to make sure your body has plenty of time to recover.
It’s a simple, straightforward plan, and when you follow it you’ll be running a marathon in no time. And once you finish your first marathon and realize that it’s possible, there’s no telling what you can accomplish.
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