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Training Tips So you want to run a marathon?
Here are a few necessities before you start.
- Your weekly mileage should be at no less than 30 miles
per week.
- Allow 12 weeks before your selected marathon.
- Increase overall weekly mileage by no more than 10
percent each week.
- Pick a fairly flat course for your first-time
marathon.
- Practice your training runs with gels and hydration
products that you will use on race day. Do not try anything new
during the race.
- Allow yourself a rest week every 3rd week. If
you are running 14, 16, then 18 miles for your weekly long run, go back
down to 12 or 14 on the third week, then increase from there.
- Do not change anything for race day that you have not
tried in practice -- no new shoes, inserts, clothing, etc. Make
sure that you have done at least one long run in whatever you are going
to wear.
- Try to get in at least three 20-mile training runs
before the marathon. Make sure your final 20 miler is a minimum of
two weeks prior to the race.
Hal Higdon has an excellent
training program for beginners, intermediates, and advanced runners on the
Chicago marathon website.
Jeff Galloway also has a
program that his been used by many over the last 20 years. He has two
books -- Galloway's Book on Running, and Marathon. We
carry both.
Good luck, and call us if we can be of any help.
(417) 882-5590 or ridge1@mchsi.com
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