Many runners think that marathon training involves working as hard as possible up to race day. This is not true. The runner should complete the majority of the training weeks before the race, then rest and rebuild strength.

Before a marathon, it is a good idea to have a year of running experience. It takes time for the body to adapt to running long distances. Attempting an activity like this can result in long-term injury if the body is not up to it.

An experienced runner should allow 12 weeks to prepare for a marathon. Training should not be rushed or forced. It is important to listen to the body and not try to run through pain. When that happens, the body is saying something and the runner should heed the warning until the problem is uncovered.

Less is More

A runner does not need to train to run 26 miles to do a marathon. Studies show that a trained runner can run three times farther than he trains. If the runner is accustomed to and can easily run nine miles, he will be able to complete a marathon. It will be challenging, but he can do it.

Vary the Mileage

Runners should not train every day. Three or four days per week is sufficient. Of those days, most runs will be only 3-10 miles, with the longer runs only occurring once per week. The mileage should vary so that one day is three miles, another is five, the next is three, and then 10 on the weekend. A few weeks before the marathon, the runner should do a 20-mile run, but that should not be a normal part of training. The rest of the marathon training should be low mileage, easy sessions.

Vary the Difficulty

Runners should alternate between hard and easy days. This includes speed as well as time. Fartlek is good way to build speed on hard days. There should be more easy days than hard days.

Perhaps the most important part of marathon training is the rest. Days off should be low activity. If a runner chooses to cross train, the workouts should be low intensity. The more rested the body is on race day, the better the results will be.