The Complete 20-Week Marathon Training Plan: Everything You Need to Know

Running a marathon is a challenging but rewarding experience. With the right training plan, anyone can achieve their goal of crossing the finish line. This 20-week marathon training plan is designed for runners of all levels, from beginners to experienced runners. It provides a comprehensive schedule of training runs, nutrition tips, and injury prevention advice.

The training schedule is divided into four phases:

Phase 1: Base Building (Weeks 1-6)

Running Your First Marathon: The Complete 20-Week Marathon Training Plan

by Andrew Kastor

4.6 out of 5

Language	:	English
File size	:	7332 KB
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• Focus: Building a strong aerobic base
• Mileage: Gradually increase mileage each week
• Intensity: Easy to moderate pace
• Long runs: Gradually extend long run distance

Phase 2: Endurance Building (Weeks 7-12)

• Focus: Developing endurance and speed
• Mileage: Continue to increase mileage
• Intensity: Introduce interval training and tempo runs
• Long runs: Continue to extend long run distance

Phase 3: Race Preparation (Weeks 13-18)

• Focus: Fine-tuning fitness and practicing race-day strategies
• Mileage: Peak mileage and then taper
• Intensity: Continue interval training and tempo runs
• Long runs: Simulate race day conditions

Phase 4: Taper (Weeks 19-20)

• Focus: Rest and recovery
• Mileage: Gradually reduce mileage
• Intensity: Easy runs only
• Long runs: Short and easy

Here is a sample training schedule for each week of the plan:

| Week | Mileage | Intensity | Long Run | |---|---|---|---| | 1 | 25 miles | Easy | 6 miles | | 2 | 30 miles | Easy to moderate | 8 miles | | 3 | 35 miles | Moderate | 10 miles | | 4 | 40 miles | Moderate to hard | 12 miles | | 5 | 45 miles | Hard | 14 miles | | 6 | 50 miles | Moderate | 16 miles | | 7 | 55 miles | Moderate to hard | 18 miles | | 8 | 60 miles | Hard | 20 miles | | 9 | 65 miles | Moderate | 16 miles | | 10 | 70 miles | Moderate to hard | 18 miles | | 11 | 75 miles | Hard | 20 miles | | 12 | 80 miles | Peak | 22 miles | | 13 | 75 miles | Moderate | 18 miles | | 14 | 70 miles | Moderate to hard | 20 miles | | 15 | 65 miles | Hard | 16 miles | | 16 | 60 miles | Moderate | 12 miles | | 17 | 55 miles | Moderate to hard | 10 miles | | 18 | 50 miles | Hard | 8 miles | | 19 | 45 miles | Easy | 6 miles | | 20 | 40 miles | Easy | 4 miles |

Nutrition is essential for marathon training. Eating a healthy diet will help you fuel your runs and recover properly. Here are some tips:

• Eat a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein.
• Stay hydrated by drinking plenty of water before, during, and after your runs.
• Carboload in the days leading up to your marathon.
• Eat a light meal or snack about 2 hours before your long runs.
• Replenish your glycogen stores after your runs with a meal or snack that includes carbohydrates and protein.

Injury prevention is important for marathon runners. Here are some tips:

• Listen to your body and take rest days when needed.
• Warm up before your runs and cool down afterwards.
• Wear proper running shoes and clothing.
• Stay hydrated.
• Gradually increase your mileage and intensity.
• Get a massage or acupuncture to help prevent injuries.

Following this 20-week marathon training plan will help you prepare for your marathon and reach the finish line. Remember to listen to your body, eat a healthy diet, and prevent injuries. With hard work and dedication, you can achieve your goal of running a marathon.

Running Your First Marathon: The Complete 20-Week Marathon Training Plan

by Andrew Kastor

4.6 out of 5

Language	:	English
File size	:	7332 KB
Text-to-Speech	:	Enabled
Screen Reader	:	Supported
Enhanced typesetting	:	Enabled
Word Wise	:	Enabled
Print length	:	152 pages
Lending	:	Enabled

FREE