How to Train for a Marathon

When John F. Kennedy challenged America to reach the moon by the end of the 1960's, he said we were not doing it because it was easy - we were doing it because it was hard.

The same can be said for those who take up the challenge to run a marathon. People do not strive to run 26.2 miles because it's a cakewalk. Running a marathon is such an accomplishment because it's such a commitment. In short, it's hard.

Despite the difficulty, the ranks of marathon runners are growing every year. That's right - more and more people are taking up the mental and physical challenge to train for and run 26.2 timed miles.

How about you? Are you up to the challenge?

Your answer should be "yes." After all, if I can, then you can.

Why do I say this? As a point of reference, I'm in my early 40's and ran my first marathon only a year after I started running (a couple years ago). Recently, a friend of mine challenged me to train for another with him. Given I hadn't run a step in about six months and had gained 30 pounds since my first marathon, I accepted his challenge.

Of course, this meant I was essentially starting all over again.

Let's assume you're a novice (or, in my case, a "re-novice"). That is to say, let's assume you are not a runner, but would like to run a marathon. Before you lace up your trusty old sneakers, however, there are three things to do:

1) Consult your physician. Before starting any exercise regimen, talk with your doctor to see if it's safe for you to run.

2) Visit a store for runners. Your ordinary sneakers won't make the grade. Most people don't even realize they've been wearing the wrong shoes until it's too late - like when their ankles, knees, hips and back have chronic pain. That's why it's important to be fitted with the right running shoes by specialists. After you've been fitted with - and purchased - your first pair, then it's okay to buy them online.

3) Decide if it's right for you. Running a marathon isn't right for everyone, but since you've already purchased your running shoes, you might as well give it a try. You will have to decide, however, whether you have it in you to train for 16 weeks - yes, 16 weeks. Once you're committed to the process, however, you'll learn to love - yes, love your training sessions.

And, since we're assuming you aren't a runner (or haven't been one for many years), let's look at a typical 16 week training schedule for novices. Keep in mind that you shouldn't try to run the marathon in a particular time. Your goal for your first marathon should be to complete it. Given this, here's a sample schedule you can follow:

Week 16

Mon: Run/walk 2 miles

Thurs: Run/walk 2 miles

Sat: Run/walk 3 miles

Week 15

Mon: Run/walk 3 miles

Thurs: Run/walk 3 miles

Sat: Run/walk 4 miles

Week 14

Mon: Run/walk 4 miles

Thurs: Run/walk 3 miles

Sat: Run/walk 5 miles

While you can still mix walking in during your runs, from this point on, an effort should be made to run the entire stated distances. Don't worry about your speed.

Week 13

Mon: 2 miles

Wed: 3 miles

Fri: 2 miles

Sun: Run 5 easy, slow miles

Week 12

Mon: 3 miles

Wed: 5 miles

Fri: 4 miles

Sun: 7 easy, slow miles

Week 11

Mon: 4 miles

Wed: 6 miles

Fri: 5 miles

Sun: 8 easy, slow miles

You've accomplished a lot in a short period of time. And, since your body hasn't been used to running until a month ago, give yourself a break with an easy week.

Week 10 (Recoup Week)

Mon: 2 miles

Wed: 3 miles

Fri: 2 miles

Sun: 5 miles

Week 9

Mon: 3 miles

Wed: 5 miles

Fri: 4 miles

Sun: 8 miles

Week 8

Mon: 4 miles

Wed: 6 miles

Fri: 5 miles

Sun: 10 miles

Week 7

Mon: 5 miles

Wed: 8 miles

Fri: 6 miles

Sun: 12 miles

Six weeks out from your marathon, it's a good idea to cut back a little on your miles so your body has a chance to recuperate. Weeks 5-3 will be your highest mileage weeks, so you'll need this short breather.

Week 6 (Recoup Week)

Mon: 3 miles

Wed: 5 miles

Fri: 2 miles

Sun: 8 miles

Week 5

Mon: 7 easy miles

Wed: 4 fast miles

Fri: 8 miles

Sun: 14 slow miles

Week 4

Mon: 8 easy miles

Wed: 4 fast miles

Fri: 10 miles

Sun: 16 slow miles

Week 3

Mon: 8 easy miles

Wed: 5 fast miles

Fri: 10 miles

Sun: 18 slow miles

The final two weeks before your marathon are what's known as "taper down" weeks. The goal here is to stay fit while cutting back - way back - on your mileage. These two weeks allow you to heal any minor aches and build up your glycogen stores in time for your race.

Week 2 (Taper Down)

Tue: 8 easy miles

Thur: 10 miles

Sat: 12 miles

Week 1 (Taper Down)

Mon: 8 miles

Tue: 5 miles

Wed: 3 miles

Thur-Sat: Rest. Load up on pasta and potatoes.

Race Day

You've done everything you can at this point. Now relax. Enjoy. All of your hard work will pay off.