Designed by 1st Place Sports to help you complete your first marathon!
Running a marathon is a big decision for any runner. Therefore, be positive that you are really sure this is something you want to do before you tackle this schedule. If this is you first attempt at the 26.2 mile distance, you will need be running at least three miles a day to start this training. You should have been running at least a year, two years is recommended. As you move through the schedule try not to miss the long run. It is the most important aspect of training for a marathon. The longest run you should do prior to race day is twenty miles. Running over this distance in training is too risky for injury, plus saving the thrill of running the 26.2 mile distance for the race can be very gratifying. The days of the week can be rotated to fit your schedule. The schedule is twenty weeks leading up to the marathon. the last two weeks is designed to let you rest and build up your strength for the big day. Not resting in the last ten days before a marathon is the biggest mistake that new runners make. Good Luck!
|1||Rest||3 miles||3 miles||3 miles||Rest||3 miles||4 miles|
|2||Rest||3 miles||3 miles||3 miles||Rest||3 miles||5 miles|
|3||Rest||3 miles||4 miles||3 miles||Rest||3 miles||5 miles|
|4||Rest||3 miles||4 miles||3 miles||Rest||3 miles||6 miles|
|5||Rest||3 miles||4 miles||3 miles||Rest||3 miles||7 miles|
|6||Rest||3 miles||4 miles||3 miles||Rest||3 miles||8 miles|
|7||Rest||3 miles||5 miles||3 miles||Rest||3 miles||9 miles|
|8||Rest||3 miles||5 miles||3 miles||Rest||3 miles||10 miles|
|9||Rest||3 miles||5 miles||3 miles||Rest||3 miles||11 miles|
|10||Rest||3 miles||5 miles||3 miles||Rest||3 miles||12 miles|
|11||Rest||3 miles||5 miles||3 miles||Rest||3 miles||13 miles|
|12||Rest||3 miles||5 miles||3 miles||Rest||3 miles||14 miles|
|13||Rest||3 miles||6 miles||3 miles||Rest||3 miles||15 miles|
|14||Rest||3 miles||6 miles||3 miles||Rest||3 miles||16 miles|
|15||Rest||3 miles||6 miles||3 miles||Rest||3 miles||17 miles|
|16||Rest||3 miles||6 miles||3 miles||Rest||3 miles||18 miles|
|17||Rest||3 miles||6 miles||3 miles||Rest||3 miles||19 miles|
|18||Rest||3 miles||7 miles||3 miles||Rest||3 miles||20 mile|
|19||Rest||3 miles||5 miles||3 miles||Rest||3 miles||12 miles|
|20||Rest||3 miles||3 miles||Rest||Rest||26.2 miles||Rest|
|Post race week 1||Rest||Rest||Rest||Rest||3 miles||3 miles||3 miles|
|Post race week 2||Rest||mile3s||3 miles||3 miles||Rest||3 miles||5 miles|
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Don’t worry about not running more than twenty miles. The crowd of runners and your pumping adrenalin will get you through the half marathon. However, here are some important points to remember and use on race day.
- Don’t start out too fast. The best way to have a successful race is to run an even pace. Run at the pace that you ran your long runs.
- Wear the same shoes that you used to do your long runs. Don’t buy a new pair of shoes to use in the race unless you can run at least three of your long runs in them.
- Drink water before, during and after the race. Don’t wait until you are thirsty to get water. Start drinking a few hours before the race and drink at every opportunity during the event.
- Don’t do anything new on race day. Eat and drink what you usually do before your long run.
- Get up early on race day and give your self plenty of time to get to the starting line.
- Line up at the starting line in the an area not do close to the front. This will help keep you at a reasonable pace.
- It is important not to due too much training or physical activity the last three days before the half marathon. You’ll need all your energy on race day.
- Read the race instructions in your race packet prior to reporting to the starting line. The information they contain can be very helpful to your having a good safe race.