Marathon Training Program For Beginners: Week 3



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4-Week Marathon Training Guide
How To Train For Your First Marathon: Week 3 –

 

Okay runners! If you’re joining us for week three I’m assuming that you have taken the plunge and your marathon training is well under way. If not, keep reading and I hope that this information will serve you well when you are ready to get started.

 

Build Strength To Increase Your Pace

It’s important to build full body endurance when training for a race. Your leg muscles may seem to be the primary focus, but much of your power is also coming from your core and upper body. There are various types of strength training to help carry you the distance on race day.

 

Hill training:

You will want to add a day of hill runs in place of a shorter run day. Do not do this in addition to your regular training program, but as a supplement. You also want to schedule it before an easy run or rest day if possible.

 

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Surges:

30-45 second bursts of speed in the middle of your regular run. It is not an all-out sprint so be careful not to run so fast that you cannot dial it back to your regular pace. Space them out over the length of your run and make sure you leave enough time for a moderate cool down at the end of the training. If you need to stop after the surge, then you are surging too fast and should modify your pace.

 

 

Strength Training or Cross Training:

Any exercises other than running done to enhance your fitness level. Your joints can take a lot of abuse so it’s important to keep the muscles supporting your joints healthy and strong. This can also help to reduce the risk of injury.

 

Marathon Muscle Workout

Exercises can be performed on a Total Gym or using free weights

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Perform only 2 sets of 12 reps 2 days a week while marathon training

 

All of these platforms can bring variety to your workouts keeping it fresh. And remember, form first always.

 

Join me next week as we wrap up our 4-week marathon training guide. I will be covering race etiquette, mental and physical prep, and race recovery. Whether you are race training or strength training, make sure you are fueling your body properly, hydrating, stretching and getting plenty of rest. You get one body, treat it well.

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Dejinira Lee

Dejinira Lee has been an ACE certified personal trainer, group fitness instructor and nutrition specialist since 1997. She received her education from UCLA’s specialized Fitness & Nutrition program and Tuft’s University for Total Nutrition. Dejinira is also a Total Gym GRAVITY Trainer, BOSU Master Trainer Levels I and II, and an ACE trained Clinical Exercise Specialist. She currently works with golfers, instructors and regular clients of all fitness levels, in both a Virtual and Studio setting, focusing on improving strength, range of motion, balance and agility. “I love meeting the different needs of my clients! It keeps my mind active and inspires me to keep learning. There’s no better feeling than hearing my clients say “I can’t believe I did that!”

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