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The Essentials of a Good Marathon Training Program 

http://498f3jx8py2qfw3jnfmgav4wcg.hop.clickbank.net/ The 100 Day Marathon Plan - Low Ppc, High Payout ! A Sensible and Effective way to Train for a Marathon (for all levels) Click link below and see how to effectively train

 

 
 
Tags:  marathon  marathon training programs  training for a marathon 
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Published:  January 11, 2012
 
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Slide 1: ==== ==== The Essentials of a Good Marathon Training Program http://498f3jx8py2qfw3jnfmgav4wcg.hop.clickbank.net/ ==== ==== If you want to run a successful marathon you need to make sure that you are following the best marathon training program you can. Many runners just use a simple training schedule and then run a disappointing marathon. This article describes the key points that any good marathon training program should include. 1. Training Level Before you even start training you should have a fairly good idea of your marathon goal as it relates to your running ability and experience. Don't be too ambitious to start with if you haven't run a marathon before. Sometimes just finishing the race comfortably is a good enough goal! Pick a training level you can handle from a weekly mileage perspective. You will run a lot of miles during the weeks of training. Here are some examples of the total miles you will run during a 16 week training program: Level 1 - beginner: 595 miles Level 2 - intermediate: 648 Level 3 - experienced: 707 Level 4 - advanced: 868 The program you follow must be tailored to your own marathon goal. One size does not fit all! 2. Vary Your Runs Try to vary your running pace from run to run. In fact most training programs will indicate what type of run you should do each day. For instance: - easy pace - hill run - marathon pace 3. Alternate Your Training Days The problem with training for a marathon is that your body does not really have enough time to
Slide 2: recover from the increasing effort as you get further into the schedule. To counter this a good marathon training program will follow the hard day / easy day principle as much as possible. This means you will alternate lighter training days with the harder ones. Here is an example from week 10 of an intermediate training schedule: Day 1 - 7 miles at tempo pace Day 2 - 7 miles at an easy pace Day 3 - 9 miles at your intended marathon pace Day 4 - 7 miles at your intended marathon pace Day 5 - rest day Day 6 -17 miles long run Day 7 - 5 miles at an easy pace 4. Diet A good program should also include dietary advice. Many marathoners believe that eating lots of carbohydrates is all they need for training. This is not true! Yes lots of carbs will fuel your running, but you need proper amounts of protein as well to help repair muscle tissue that is broken down, especially during the longer runs. You also need adequate amounts of fat, but unsaturated as much as possible. 5. The mental side of marathon training. I mentioned this to a friend of mine who quickly replied "You have to be mental to think of running 26 miles"! But it takes a lot of mental fortitude to get out of the door day after day (especially in Winter) and go for your required training run. Here are a few things that will help: - train with a friend or a group as long as your training goals are similar. - take a couple of days off if you feel really 'down' - tell yourself that the better you train the better you'll run the race - visualize yourself successfully crossing the finish line As you can see, there's a lot more to a complete marathon training program than just a simple mileage schedule. If you would like to find out more about all aspects of marathon training visit the '26.2' marathon training website. You can also find a free in-depth training schedule for three levels of runners
Slide 3: on the Marathon Training Program page. Article Source: http://EzineArticles.com/?expert=Michael_Stapenhurst ==== ==== The Essentials of a Good Marathon Training Program http://498f3jx8py2qfw3jnfmgav4wcg.hop.clickbank.net/ ==== ====

   
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