How to start training for a marathon?

Question

I want to run my first marathon. I'm a girl, eighteen (I'll be almost nineteen by marathon-day, which is a year from now) I'm healthy and at a normal weight (56 kg for 5'6") and I run every day.

I run about six or seven km five or six days a week in about half an hour, but that's at about 80%effort, and I know that's not how you run a marathon.

My stamina is really pretty good; I've run for more than three hours multiple times (though, I don't know how far I went or what my speed was)

My question is: what should I be doing to train effectively for a marathon? more endurance training? what should my total distance for one running session, or for one week be? Should I lose some weight to be able to run faster? Do you guys think that I shouldn't even be aiming so high for my first race?

I haven't researched marathon training very well yet, so even some websites or books you could recommend would be helpful.

thanks!

Answer 1

Congratulations for wanting to do your first marathon...you can definately do it.  Your obviously not a beginner runner.  There is a good book you can get at the Running Room or Chapters/Indigo written by John Stanton:  Running: from start to finish - there is a good 1st marathon program.  You want to enjoy your first marathon, your only goal should be to finish it, upright and smiling.  

Following a realistic marathon plan (usually has mileage increase of no more than 10% per week)  Take rest days as scheduled, it is just  important to rest as to train.  Rest helps restore your muscles.  Instead of running everyday, run up to 4 days/week and cross train (cycling, swimming, yoga, aroebics, etc.)  Write a journal - very helpful and motivating.  Record your mileage, time, how you feel, what drink or energy gel works for you, etc.  Its important to try different foods/gels/drinks while your training...to try something new on race day can be distastrous (eg. runners diarrhea, cramping, etc.)  Visualize yourself in finishing your marathon - and how you want to finish.  

Depending on where you live, if your not sure on distances, areas, etc. join a local running club so you can buddy up with someone (especially in trails - due to lots of bears, carry a whistle with you).  Having someone to run with not only helps you to keep going, but you can learn from other runners.

Make sure you are well hydrated during those long runs - you will know if your well hydrated by the color of your urine.  Clear is good!

Don't forget to ice your sore muscles 10-15 minutes/3X/day and take advil if necessary.  Warm up before and Stretch after your runs.

Treat yourself to a nice outfit for your first marathon (just make sure its comfortable, no chafing, cool)  Use body glide if you have some troubled chafing areas...

Here is some links for you:

http://www.amazon.ca/Running-Start-finis...

http://www.johnbingham.com/training/JBR_...

http://www.runnersworld.com/channel/0,71...

GOOD LUCK...RUN HAPPY and TRAIN SMART:)

Answer 2

I think you should look up V dots on google, find your V dot and see how fast you should run a marathon. Then, you should run 40 miles per week in zones 1 and 2 alternating.

Answer 3

From what I've heard, any distance more than half marathon (in training) doesn't develop any further cardio-vascular fitness. It's the mental and muscle/tendon stamina that you need to complete a full marathon.

Basically, if you can run half a marathon you are fit enough to run a full marathon. The rest is mental toughness and pushing through any niggling tendon/muscle pain that develops during the run.

Marathoners don't train by running full marathons.

Answer 4

When I train for a full marathon my longest training distance was 19miles (marathon 26.?? miles)...I ran my full 26miles without stopping and completed it in 3hrs 50min. As a mother of two, I kept a diary and ran every second day, then one longer run at weekend (always have a day in between your training) an example would be:

Monday- 7miles

Tuesday-Aerobics Class

Wednesday- 8miles

Thursday-Aerobics Class

Friday- 9miles...slowly

Saturday- Family Day/Housework/cooking for the following week.

Sunday- 9miles...faster

Monday- 9miles

Tuesday- Aerobics

Wednesday- 10miles

Thursday-Aerobics

Friday-10 miles...slowly

Saturday-Family stuff

Sunday- 10miles...faster

I gradually progressed my distance and speed...hope this helps x Good luck

Be realistic Eldie and you`ll do it! take your time with the training...(and it`s absolute RUBBISH that if you can run a half marathon that you will be able to run a full marathon without proper training)