bodyweight training, including lunges, squats, and plank variations, increased effort but your performance stays the same, chronic injuries or injuries that linger or worsen, elevated heart rate during workouts or resting. Starting interval training: 30 secs running (effort level 9) 2 mins easy jog/walk (effort level 5) Hitting your stride (from week 8): 1 min running (effort level 9) 2 mins easy jog/walk (effort level 5) Closer to race day (from week 12), try short/fast intervals and longer/slower ones, eg: 30 secs sprinting (effort level 10) Consider working with a fitness professional if you’re new to running or it’s your first marathon — or if you have any injuries or medical conditions that your training may affect. Your goal is to get a new Personal Best. Preparing for a marathon in 20 weeks, which is roughly 4.5 months, gives you plenty of time to get ready. This plan is not for new runners and it is recommended you have been running for at least a year consistently. Or, look for group training programs, because running with other people can help those 15 and 20 milers fly by a whole lot faster than they would if you were alone. I would always advise on 16 weeks but you can always run 4 weeks of easy base mileage prior to starting a 16 week half marathon training schedule. For shorter runs, you can push yourself a bit more for speed – but for long runs, your goal is just to finish it. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. Training for a marathon can be a fun and rewarding experience. Our goal is to teach you to become your own best coach. The 20-Week Advanced Marathon Training Plan. Think of building a house for a second: the stronger the foundation, the stronger the overall structure of the building. This may include: To boost strength and endurance, do interval workouts such as: In addition to having rest days and allowing plenty of time for sleep, you can do relaxation techniques. Here is a 20 Week Training Plan for how to run your best marathon. You will find as you feel (AYF) days built into your program. Along with crunches, do exercises such as: Plan out your meals to achieve the correct balance of nutrients and fluids. Tempo runs are interjected into workouts and even long runs to be able to handle certain paces over longer distances during training. Literally. This plan is an INTERMEDIATE plan with a 20 week duration. Plus, they’ll be there as you implement the training and can easily modify or adjust as necessary. Successful long runs are important for building confidence, aerobic development, and fuel utilization. that we forget about the best assessment tool out there: Ourselves. August 24, 2019 by Sharon. Your RPE is not an exact science, but you need to honestly evaluate yourself and trust yourself. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? The Newbie Run Marathon Training Program is a very popular program for first-time … When you’re building up over the course of a half of a year with a 20-week marathon training plan, it can admittedly be difficult to stay motivated. Look to run these at a very relaxed effort level no harder than 4 on a scale of 1 to 10. For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. “We begin to incorporate speed workouts about a month into the plan, and by then, runners are ready to embrace them because they’ve been running solid mileage for four weeks,” she explains. Pick your plan based on your current level of ability: beginner, intermediate or advanced. When it comes to training, running is only one aspect of the entire process—you need to keep yourself physically and mentally strong and up for the challenge in other ways, too. Plus, you’ll be able to run with greater comfort and ease. © 2020 Well+Good LLC. Eat plenty of carbohydrates, which help boost your energy levels and improve muscle performance. During this time, you’ll typically run three to five times a week, increasing your mileage as you get nearer to race day. The pace on these runs should be comfortable, around 5 to 6 on a scale of 1 to 10. 20 Week Marathon Training Plan for FIRST Time Marathoners! Long run: The long run is the cornerstone to your marathon training. If you push yourself too hard you may end up with a deeper or long-lasting injury or illness. 6 →Somewhat hard (still conversational while running), 7→Hard (only answer questions with one or two words). 20-Week Half Marathon Training Schedule For some runners, the prospect of preparing to run a half marathon in three months is a bit daunting, so we’ve prepared this five-month training plan to offer a more gradual buildup to race day — both physical and mental — than our 12-week beginner and 16-week intermediate training plans offer . “My mantra is: ‘You can only train as well as you can recover,’ which means that sleep, rest, and recovery techniques such as foam rolling and gentle stretching are vital to strong running performance,” says Kann. About picking the proper plan—and there are a lot of options out there: Ourselves s about. Include tofu, nuts, and products are for informational purposes only are completely lost necessary... 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