![]() STEP 2: Avoid slowing down in your long runs. Note that these tools tend to predict marathon times that are a little too fast for beginners. Here is a three-step process you can use to pull off this feat: STEP 1: Use your half marathon time as a predictor.Īfter you run a half marathon, enter your time into an online race-performance equivalence calculator such as this one. This will give you predicted times for races of other distances including the marathon. Your marathon experience will be much more enjoyable if you start at a pace you can sustain the whole way. A 2013 study by Spanish researchers found that among 40 recreational runners who completed a marathon, 18 slowed down by more than 15 percent between the beginning and the end and the remaining 22 runners slowed by an average of 40 seconds per mile.Įven if your goal is just to finish, you’ll want to avoid this kind of deceleration, because it comes with a good deal of suffering. Most runners don’t pace themselves very well in marathons. This means you will run faster for 30-second hard efforts versus 3-minute ones, but you should complete both workouts feeling as though you could have given only 10 percent more. “Hard” is relative, but it means running almost as fast as you can (90 percent of your max). “Moderate” is a pace at which you feel in control of your breathing, but if you went any faster you’d begin to strain. “Easy” is a slow jog that allows you to speak full sentences without losing your breath. If you’ve already completed a 5K, you can start with the 5K to 10K plan (likewise with other distances).Īll four plans involve a three-zone intensity scheme. You’re ready to start when you can comfortably walk/jog for 20 minutes. The following four-part training plan will guide you along your journey. Start with a 5K, move to a 10K, advance to a half marathon-and finally make the leap to the marathon.Ī step-ladder approach will prevent you from taking on too much too soon and keep you motivated throughout. Instead of going straight from zero to a 26.2-mile start line, we suggest you “climb the ladder” of standard road-race distances. How much running experience do you need before you run a marathon? One year? Five years? Try a mere 24 weeks! As long as you are currently healthy, you can go from couch to marathon finisher in less than six months.īut it’s wise to do so in steps. The plan is testing and assumes you already have good base of training in place over the previous 6-10 weeks.Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! This plan is aimed at experienced half marathon runners who already feel confident to run 80-90+ minutes in a long run and who have experience of both interval training and of regular racing. Download Improver Half Marathon Training Plan (PDF). ![]() You should feel able to tackle a continuous, easy paced run of around 70 minutes and have some experience of structure interval type training. You might have run a half before and are looking to improve, or perhaps you experienced at running 10ks and are looking to step up. This plan is aimed at runners who have some experience with longer races.
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