A marathon means for the body to perform at its best. Therefore, you should run regularly for at least one, or better two years and have a good physical fitness to achieve the goal of running a marathon. It is recommended to train consistently and according to a fixed training plan for the marathon. Of course, this is only a recommendation for a training plan. Certainly, one or the other runner has already made it to the finish line with another variant of preparation for a marathon.
Marathon: training, rest and nutrition
Training is important, but so is the appropriate nutrition and rest afterwards. What you demand from your body in training for the marathon, you should then also give back to him. Otherwise, the most intense training will eventually be in vain.
The rule of thumb for a healthy balanced diet during marathon training is plenty of fruit and vegetables, carbohydrates, regular meat and fish, but little sweets, saturated fats and alcohol. Give your body enough time to regenerate during the intensive training phase.
Full recovery after a marathon can take anywhere from two weeks to two months, depending on your training status.
Marathon despite a cold?
The marathon is coming up and you are plagued by a cold? Whether training or competing, listen to your body’s signals. Even a cold can weaken the body so much and have a significant impact on your health.
If the cold only manifests itself as a cold, you can run the marathon depending on how you feel. However, as soon as cough or even fever accompany, you should avoid training or even a marathon.
How to train for a marathon
Ideally, you should start training for the marathon five to six months before the marathon. What can be additionally very helpful, but also only conditionally to realize, is an altitude training before the marathon. Training at altitude increases fitness enormously.
In the training plan for the marathon, interval training and sprints are important, because on the one hand you train strength and muscles, and on the other hand you prepare for flexible running in the marathon. In the mass of runners, such as in the Berlin Marathon, accelerating for a short time to overtake is essential.
Training plan for a marathon
The following training plan for the marathon is designed for a target time of 3:45 hours. For this, 10km in 51:30 minutes or a half marathon in 1:55 hours should be possible at the beginning of the training. The plan starts twelve weeks before the marathon.
1st – 3rd week of training:
Day 1 – endurance run of 8km/10km.
Day 2 – Rest day
Day 3 – Slow endurance run of 10km/12km
Day 4 – Rest day
Day 5 – Easy endurance run of 12km/14km
Day 6 – 1 hour swimming or 2 hours cycling
Day 7 – Slow endurance run of 15km/17km
Week 4 – Week 5 training:
Day 1 – Stretching and strength training.
Day 2 – Interval training: 7 x 1,000m
Day 3 – 1 hour swimming or 2 hours cycling
day 4 – run at race pace of 8km/10km
Day 5 – Rest day
Day 6 – Easy endurance run of 10km/12km
Day 7 – Slow endurance run of 20km/25km
Week 6 – Week 7 of training:
Day 1 – Stretching and strength training.
Day 2 – 2 hours of cycling
Day 3 – Interval training: 10 x 800m
Day 4 – Rest day
Day 5 – Easy endurance run of 10km/12km
Day 6 – Rest day
Day 7 – Half marathon under competition conditions
8th – 9th week of training:
Day 1 – 2 hours of cycling
Day 2 – Stretching exercises and strength training
Day 3 – Interval training: 10 x 1,000 m
Day 4 – Easy endurance run of 15km/18km
Day 5 – Rest day
Day 6 – 10km at race pace
Day 7 – Endurance run of 35km
10th – 11th week of training:
Day 1 – Stretching and strength training.
Day 2 – rest day
Day 3 – 1 hour swim
Day 4 – 12km at race pace
Day 5 – Rest day
Day 6 – Interval training: 8 x 400m
Day 7 – Easy endurance run of 8km
12th week of training:
Day 1 – Rest day
Day 2 – 6km at race pace
Day 3 – Rest day
Day 4 – Endurance run of 6km
Day 5 – Rest day
Day 6 – Easy endurance run of 4km
Day 7 – Race day
