If you enjoy a good run, then you definitely appreciate the need for proper training. Training sets you up for success as it prepares both your body and mind for the challenge. Most individuals think that all you have to do is get up, put on your running shoes, and hit the road. However, a lot of work and patience are needed to adequately prepare for long-distance runs. Are you looking for an ideal and realistic marathon training plan? We explore a 24-week marathon training plan and how to get started and get the most out of it.
Training for a marathon is challenging and requires good effort, commitment, and patience. To train adequately, you need to also invest your time. This means that your family, social, and rest times may be affected.
When choosing a marathon training plan, there are a few things you need to do and consider, including:
A marathon is about 26 miles and 365 yards (42.165 kilometers) and is the longest race in the Olympics. Professional athletes take about two hours to complete a marathon. Other runners take an average of four hours to run a full marathon.
During the course of your training, you should aim to increase your speed, endurance, and power. You will also need to improve your stamina and mental resilience. To do this, perform short and long runs at a comfortable pace in both even and tough terrain. Other training methods include cross-training, interval training, and strength training.
Other benefits of training before a marathon include:
If you opt for a 24-week training plan, you will have about five and a half months to prepare. This is enough time to get yourself ready to ace that marathon. You can also opt for a 20-week training program or a longer one, depending on the time you have before the marathon. For an advanced-level 24-week marathon training plan, increase the running distance and reduce the rest days to only one.
Below is an intermediate-level 24-week marathon training plan. It is ideal for both advanced and novice runners. However, if you are totally new to running, start slowly, then gradually increase your running distance.
Read More: Ultramarathon Training Plan: How To Build Endurance For Running 50 Miles Or More
This plan is divided into four sections:
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Eating right is essential. You need to provide your body with the right foods so that your athletic performance is optimal. When you fuel your training with the right foods, you are able to run for longer at a faster speed.
Protein helps build muscle and prevents loss of muscle mass (1). Carbohydrates, on the other hand, help replenish your glycogen reserves, which are used up during running (4). What’s more, a combination of complex carbs and protein maximizes protein and glycogen synthesis (3). Also, include fruits, vegetables, and healthy fats like olive and avocado oils in your meal plan.
Try to avoid processed foods like white bread, savory snacks, processed meats, refined carbs, fast foods, added sugar, and carbonated drinks. Also, cut back on the booze as you want to be in the best shape during your marathon.
The following is a sample meal plan for marathon training that you can follow:
Read More: Marathon Training Plan 16 Weeks for Beginner and Intermediate Runners
Here are tips to help you get started and get the most out of your 24-week marathon training plan:
This is especially important if you are a newbie runner. It is important to start slowly to allow your body time to adjust to running. If you run too much during training you’ll burn out quickly instead of improving your speed and stamina.
Start with shorter distances, then gradually increase the mileage. During the first few weeks, run at a comfortable pace, such that you are able to talk while running.
Overtraining is a common mistake runners make. Training too much without getting proper rest to allow muscle recovery increases your risk of getting injured (8). This means that your performance won’t be optimal.
So, take time to rest in between your training. You can opt for passive or active recovery. Active recovery has the upper hand compared to complete inactivity. You can take a short walk, swim or do some yoga. Also, listen to your body, so that you are able to tell when it is time to take a rest or challenge yourself.
You probably have heard this one over and over again. Water plays a role in muscle recovery, regulates temperature, and lubricates joints (5).
Always bring a bottle of water with you. You can also purchase a hydration pack if you find carrying a bottle cumbersome. You can also stay hydrated by drinking electrolyte drinks, coconut water, and unsweetened vegetables and fruit juices.
Cross-training means training with various types of movements and exercises. This helps build different muscle groups and, as you build muscle, improve your endurance. So for the 24-week plan marathon, cross-training program mixes things up a bit by cycling, jogging, dancing, weight lifting, or using elliptical trainers.
Sleep is an important component of rest. If you are juggling in between work or school and training, you may find that you don’t get enough sleep. Over time, this will negatively affect your performance as the fatigue will wear you down.
Some studies show that getting inadequate sleep increases your risk of injury (2). So, make sure you get at least 7 to 9 hours of quality sleep every night to allow proper muscle recovery.
Putting on the right gear might sound obvious– but it is essential! Invest in a good pair of running shoes. They should provide proper heel and foot support and be the right fit. This helps reduce the risk of injury (7).
Also, wear loose comfortable clothing, preferably made of cotton or any other breathable fabric.
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Just like with other exercises, you are advised to warm up, cool down, and stretch. Warm-up and down by taking a short walk or doing lunges, strides, or leg swings.
Both dynamic and static stretching is suitable. Dynamic stretches help prepare your muscles before you begin your run by increasing your range of motion and blood flow. Static stretching, on the other hand, involves holding a position for some time and is, therefore, more suitable for your post-workout to cool down.
Many athletes swear by strength training. Strength training also referred to as resistance training basically involves weight lifting. But other common strength training exercises include squats, hinges, lunges, planks, and resistance band exercises.
Strength training helps increase muscular strength and build muscle. It also helps improve your endurance, flexibility, and mobility (6). With weight lifting start with light weights before advancing to heavier ones. Also, practice proper technique when strength training to get the most out of it.
Preparing for a marathon can be challenging but is crucial for your success in the long run. Setting your training goals and choosing a training program comes first, then the most important aspect, execution. All you need to do is be consistent, stay focused, and put in some effort. Remember to eat lean protein, complex carbs, drink plenty of water, and get enough rest.
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