Prepare for your marathon in one year. Learn how to plan and train for a marathon in four phases, where you train speed and endurance for your best marathon ever.
Running a marathon for the first time.
For many, a marathon may seem like an impossible goal, but the purpose of completing 26.2 miles will most people have the prerequisites to succeed. What you need is a solid training basis and a strong desire to manage it.
Whether your goal is to complete a marathon or run the distance in the best possible time, training is the most important. If you start on the starting line without having sufficient running training in your legs, a marathon can be a painful experience. It can be the first and last time you run the distance, and in the worst case, you can incur injuries that take a long time to get rid of.
This article will learn how to plan and train for a marathon in 1 year.
Train for a marathon in four phases
Regardless of whether you are a beginner or have more experience, you can divide the year you will train a marathon into four phases.
Train for the marathon with phase 1
Phase 1 can start when there is one year left to the marathon you are to participate in. In this phase, you carry out perhaps the most critical running training for the marathon, basic training. There is a lot of running training with low intensity through this period, and it gradually builds up the amount of exercise over time. When you perform basic training, in addition to running with low intensity, you should have at least one training session with moderate to hard intensity, such as speed play or interval training.
A typical training week when you complete basic training can consist of a one-week-long run. This long run should mainly go at a leisurely pace, but you can make a quick long run every three or four weeks. Long runs are essential for increasing your fat burning and making your body more efficient at storing and converting glycogen. Long runs also help you become mentally stronger and tougher to cope with muscle fatigue. You get increased muscle strength, a better running economy, and become faster.
The moderate to hard intensity training sessions can alternate between pace training, interval training, and fartlek. The purpose of these sessions is to maintain some speed training during the long period of basic training.
The duration of phase 1 can be 35 weeks.
Train for the marathon with phase 2
Phase 2 of the marathon training will include more running training with higher intensity. The first four weeks of this period include downhill running, fast downhill running, and sprinting. These training sessions build strength and flexibility, which in turn contributes to a better running economy.
The ideal is to find a hill with a flat section of 200-400 meters for sprints, 200-300 meters ascent for downhill running, and an area declining at the top. After completing sprints, downhill races, and downhill races, jog calmly at the top for about 3 minutes before starting again. For every 3rd or 4th move, complete several 50-400 sprints on flat ground.
Total training time on the downhill training should be approximately 1 hour. Perform this ground exercise three times each week.
For three of the remaining four days, focus on speed training. 10 × 120-150 meters on flat ground or downhill. Easy long run the last day, in 90-120 minutes, depending on fitness level.
Switch from downhill training to traditional interval training for the next four weeks. This training can be done three times a week, in addition to long runs and speed training.
The duration of phase 2 can be eight weeks.
Train for the marathon with phase 3
For the next six weeks, you will test your weaknesses and strengths concerning the distance you will run. Three workouts are regular. The first is the long run, in which you must run at an easy pace. The second is training on the threshold with higher intensity and lower volume. For example, 5 × 400 meters, alternate between 50 meters sprint and 50 meters calmly.
The third session is a weekly test run equivalent to or less than the distance you train for. Ideally, you should complete this track test. For example, if the second part of the test run is slower than the first part, conduct a more extended test run next week. If you have problems keeping your speed up, perform speed training to get momentum in your legs.
The duration of phase 3 will, as mentioned, be six weeks.
Train for the marathon with phase 4
In phase 4, the running training maintains the exact days you usually do but decreases the volume for training with higher intensity and has low intensity on the longer runs. It would be best if you kept the same intensity during the strenuous workouts so that the body does not “fall asleep” towards the marathon.
The duration of this period can be three weeks.
Marathon training plan 1 year
As the introductory training period extends over eight months, you will have a relatively good time building up a training base. This is especially important for beginners who have a thin training base from before. The basic training will form the foundation of your pre-marathon running training. Phase 2 includes more high-intensity running training, and the ground intervals will be necessary for building strength, speed, and endurance. Interval training and pace training at a competitive rate will also be required training during this period. In the third phase, there will be some running training on the threshold, and you will test your strengths and weaknesses, including when you run long distances. A test run equivalent to a half marathon can be wise to complete 5-6 weeks before the marathon to test your fitness level.