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Plan considerations
People with at least six months of uninterrupted running regularly have participated in 10K and 21K races. M information on preparing for your first marathon: Am I ready to run a marathon?
Duration: 20 weeks
Goal: Finish the marathon
Observations on the plan:
- Although the goal is to finish the marathon and not to meet a particular time, performing a 5 km check is suggested to have a reference time, which allows for projecting the duration. For example, if you run 5 km in 25 minutes, your reference time for the marathon is 4 hours 3 minutes.
- With the projected time for the 42 kilometers, you can calculate the marathon pace using the calculator in the following link. For example, to run the marathon in 4h03m, you should run each kilometer at 5:45.
- Light pace: You should run above 60% of your maximum heart rate but at a pace where you can converse and feel comfortable. In the example, the light pace would be between 6:00 and 6:30 minutes per kilometer.
- Tempo pace: You should run 15-20 seconds over your 5K pace. For example, running the 5k in 25 minutes equates to a 5-minute per mile pace, giving you a tempo pace of 5:15-5:20 per mile.
Bits of Advice
- Go to a doctor and check that you can perform this type of training.
- Eat something light before each training session. Do not run on an empty stomach.
- Stretch gently before each exercise session.
- Stretch at the end of each exercise session.
- Do two days of strength training. Focus on the glutes, calves, quads, abs, and back.
- Training lost is lost. Do not accumulate it.
Training for the first 42 km marathon (base weeks)
Training for the first 42 km marathon
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