Advice for running the London Marathon (26.2miles)?
Question:Preferably from people who have done it before:
I am not the most active person but I have 11months to get fit enough...
- how to start training, what do to, when to increase it and by how much?
- what I should be eating?
- any other tips you can offer
Serious answers only please..
Weeks 1 + 2
1S (30min), 1N, 1E(6-7miles)
Weeks 3 + 4
1S (45 min), 1N, 1E (7-8 miles)
1S (45min), 2N, 1E (8-9 miles)
1S (45min), 1N, 1H (30), 1E (9-10 miles)
1S (60 min), 2N,1E (9-10miles)
1S (60min), 1N, 1H (45), 1E (10-11 miles)
1S (60 min), 2N,1E (10-11 miles)
Thats only a very basic guide to show you a possible way to get up to fitness, closer to the event start to follow a proper 12 week marathon plan. Also don't neccesarily increase at the rate shown above, although I wouldn't advice increasing any faster than that; consider it a maximum guide, increasing slowers fine, fasters asking for injury.
Stick on a mileage level for at least 2 weeks before upping;
Never up your mileage by more than 10% in one go;
You endurance should be around twice as far as you normal, but be no longer than 3 hours, or less than 2;
Only hill train once in any two week period;
When increasing the number of days a week add an easy day in first and then swap it for a more intense session once used to training for X amount of days.
You should be eating food, besides that it doesn't matter, eat what you crave. Work out calorie loss and match it to calorie intake, to lose weight eat less etc. all basic stuff. Eat carbs in the evening after hard sessions and before a race, drink chocolate milk after a hard run.
Consider a half halfway between now and the marathon, 1) to stop you leaving training too late, 2) to give you confidence for the big day.
Get your running shoes professionally fitted at a good running shop, and keep them no more than 500 miles.
E-mail me with any questions if you want, Hope I've been of some help
Oh yeah try www.fetcheveryone.com its got a great free running log and route measurer etc. it does the calories used etc. monitors miles on your shoes; the lot, and I think it has a whole meal planner but I've never used it...
eat healthy but it wont matter if you slack now n then at this time from it but near the time you need to build energy levels with pastas,meats stuff like that. i eat sugars just before and just after a run also remember you will lose salt from sweat so you will cramp if not replaced. not to worry bout this yet though. good luck.
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