Marathon 12 Week Training Plan | Tips to PR

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Do you want to run a marathon but aren’t sure how to train? Do you need a 12-week or 3-month plan that will take you from zero miles at this point in your life to 26.2? If so, this article is tailor-made for you! The first step to accomplishing any goal is setting it.

But sometimes the roadblocks come up before we even get started. Maybe you don’t know where to begin or are afraid of that first long run. Perhaps you don’t have time or money for training. Let’s be honest: You might not even know what “proper training” even looks like when it comes to a marathon. Don’t worry, we understand! That’s why we created the ultimate 12-week training plan for your first marathon – so that anyone can run one, even if they have no prior experience with distance running or might feel like they have no support system in place.

Are 12 weeks Enough for Marathon Training?

Yes Indeed. A 12 week training plan is more than enough to run a marathon as a beginner! Especially if you are doing it as a recreational activity only, instead of a competing event, as a rookie. As you're just starting, you may need more time to build up your mileage and get your body used to run long distances. But if you're already in good shape and you have the time to commit to training,

12 weeks may be enough. The important thing is to listen to your body and make sure you're giving yourself enough time to prepare for the marathon. That is to say, Marathon training is a big commitment too – and one that shouldn't be taken lightly. The average person needs at least 12 weeks of training to be properly prepared for a marathon.

Of course, this can vary depending on your individual fitness level and experience. But if you're new to running, 12 weeks is a good benchmark to aim for. Some people can get by with just 12 weeks of training, while others may need 16 weeks or more. Ultimately, it depends on your current level of fitness, how much time you can commit to training, and your goals for the marathon.

Of course, the actual length of your training will also depend on how much time you can realistically commit to training. If you can only train for 10 or 11 weeks, that's still better than nothing. But ideally, you should aim for the full 12 weeks if you want to be as prepared as possible.

How to Train for Your First Marathon

A good marathon training plan includes plenty of mileage and rest – but not too much of either. Running too much can lead to injury, and not enough will keep you from getting in the necessary miles to become proficient and confident on the 26.2-mile course. A general rule of thumb is to run four times a week, with at least one day of rest in between each run.

The most important thing to keep in mind is your overall weekly mileage, which should increase gradually throughout the marathon 12 week training plan to prepare your mind and body for the marathon. When combined with healthy eating and consistent cross-training, the right marathon training plan will prepare you for your race by building strength, increasing endurance, and improving your speed.

Can I Run a Marathon if I Can Run 20 miles?

Running a marathon requires a considerable amount of physical strength and endurance. If you can successfully run 20 miles, then the chances are good that you are capable of running a full marathon. And If you can already run 26 miles within the first few weeks of practice, then you have a great foundation for running a marathon!

However, it's important to note that running a marathon is a much different experience than running 20 miles. A marathon is 26.2 miles, and it requires proper training and preparation. To successfully complete a marathon, you'll need to build up your endurance, train your body to handle the stress of long-distance running, and practice pacing yourself.

Additionally, you'll need to make sure you're eating and hydrating properly during your training and on race day. A good rule of thumb is to increase your running distance by 10% each week. So, if you can already run 20 miles, you should be able to build up to running 26.2 miles in about 10 weeks. Of course, this will depend on your current fitness level). So, if you're up for a challenge, then go for it! With the right training and preparation, you can do it. Good luck!

Why you should run a marathon

You might think: “Why do I want to put myself through all that training?” The truth is, the pain and discomfort of marathon training are actually what drives many runners. One study found that the anticipation of pain during training can be just as (if not more) motivating as the satisfaction that comes from crossing the finish line.

Plus, the benefits of running are endless: It can improve your mood, help you lose weight, lower your risk for disease, and even make you more creative! In addition, running can teach you a lot about yourself. It can give you a sense of accomplishment, boost your confidence, and help you overcome challenges. .

12 Weeks to Run Your First Marathon

If you’ve never run a marathon before, you’ll need 12 weeks to train for your first one. (If you’ve run a few, see below.) Each week, you’ll build up to more miles and intensity as your muscles get stronger and your mileage increases. Every training plan is a bit different, but they all have certain elements in common.

During your first few weeks of training, it’s important to focus on building up your mileage and getting used to running. You may feel some pain, but don’t worry – that’s normal. To avoid injury, remember to warm up and cool down with a few minutes of light exercise and stretching before and after each run.

The only thing that matters is: Build up your running habit

Before you even think about signing up for a race, you need to build up a running habit. That means putting your training first, even if it feels difficult or impossible at first. The best way to do this is to start small, with a walking plan that prepares you for the next step: running.

Warming up: Spend five to 10 minutes at a slower pace than you’d like to run. Cooling down: Walk for five to 10 minutes to bring your heart rate down and help your body recover. On rest days, cross-train, like cycling or swimming, to avoid overuse injuries associated with long-distance running. Over time, your body will get stronger, and you’ll find that your speed, endurance, and motivation all increase.

Month 1: Developing a Habit

You’re not actually ready to run yet, but you can start walking to build up your endurance and get ready for the next step. As you’re starting, it’s important to build your mileage slowly.

Once a week, aim for a 30- to 45-minute walk. If you can, walk outside (all seasons are ideal for walking) or on a treadmill (where you can control your speed and incline). Find a walking buddy or join a club to make this time with friends more interesting and keep you motivated.

Month 2: Building Distance and Endurance

At this point, you’re ready to add some jogging to your walking routine. One day a week, start your walk with a few minutes of jogging. Then, switch to a brisk walking pace for the remainder of the walk. You can also try running for part of a longer walk to increase your mileage. As your fitness level improves, increase your jogging time to 10 minutes. Try to jog outside whenever possible, since indoor tracks can increase your risk of injury.

Month 3 – First 2 Weeks: Toning Up and Dropping Pounds

If you’re not comfortable wearing a heavy sweatshirt yet, you may want to try adding a few strength training workouts to your weekly routine. Aim for two sessions a week, and choose a combination of upper- and lower-body exercises. Start with moderate weights and increase as you get stronger. Doing this exercise for the first 2 weeks of this last month will be ideal.

Month 3 – Last 2 Weeks: Wrapping up with a Taper

For the final two weeks before the marathon, you’ll want to decrease your mileage and add in a few rest days. This is called a taper, and it allows your body to recover and build new muscle while getting ready for the big race day. You also want to start hydrating and eating healthy – and continue your strength training workouts to stay toned and injury-free.

How Painful is Running a marathon?

Running a marathon is no easy feat. It requires a lot of training and dedication and is no doubt a painful experience. The physical pain of running a marathon can be divided into three categories: muscle fatigue, lactic acid build-up, and joint pain.

Muscle fatigue is the most common type of pain runners experience. This occurs as your body runs out of energy and your muscles become tired, making it hard to keep running.

Lactic acid build-up can affect your legs and other areas of your body and is a result of your muscles not getting enough oxygen during your run. Joint pain is also common and can be caused by repetitive use of certain joints like your knees and hips.

All these elements can add up, causing a marathon runner to experience immense pain and fatigue. This is why it's essential to train properly and listen to your body – if you prepare adequately, you're more likely to finish a marathon with a smile on your face.

Conclusion

Putting in the miles is just one aspect of a successful training plan. Preparing your body for race day, and more importantly, recovering from race day, requires strategic programming for peak performance. This article will provide you with everything you need to know about creating a customized training program for your first marathon. From beginner to advanced intermediate, we’ve got you covered!

Training isn’t just about putting in the miles. It’s also about finding what works for you. What is the best way to motivate yourself to get out there? What makes you the most excited to run? Take your time building up to those 26.2 miles, and remember: It doesn’t happen overnight. It takes months of dedication and hard work, but it’s totally worth it when you cross that finish line.

That is the whole point of a marathon 12 week training plan for a marathon. Be sure to subscribe to the RunDreamAchieve YouTube channel. New fitness and running-related videos are uploaded there each week.