When to have a down week in a marathon training plan?
When to have a down week in a marathon training plan?
Lastly, a smart training plan will have “down weeks” every third or fourth week. A down week is a reduction in training load by 15-25% to allow the musculoskeletal system to recover and for the mind to recharge before the next training block.
How long would it take to train for a marathon?
Most marathon training plans range from 12 to 20 weeks. Beginning marathoners should aim to build their weekly mileage up to 50 miles over the four months leading up to race day. Three-to-five runs per week is sufficient. The vast majority of these runs should be done at a relaxed pace.
What should I look for in marathon training?
The goal in marathon training is to address the four key factors for success. The first factor is leg durability. While many runners think about cardiovascular fitness when training for a race, long races like the marathon are more dependent on the ability of your legs to handle the pounding across the race than on your cardiovascular fitness.
What’s the max distance you can run in a marathon?
Doing these runs at a substantially slower pace than usual builds confidence, lets your body adjust to longer distances, and teaches you to burn fat for fuel. Max distance: Most marathon training plans usually peak at a long run of 20 miles.
When to start taper training for the Boston Marathon?
It is best to plan it all out now, rather than doing it on a weekly basis. Fill in your LSD run distances first. These will build up gradually over time. Build in your recovery weeks approximately every 4th week. Add in your Easy runs. Add in your Tempo and Fartlek runs. The 7-10 days before the marathon you’ll need to taper your training.
How many aid stations are there in a marathon?
The modern marathon is a well-structured and organized event, usually having an aid and food station every 5-8km along the course. However, some carry less of what you need than others, so read up before you start on what each aid station provides (water, electrolyte drinks, fruit, salt pills, chocolate, massages).
