Marthons take place at cities around North America, including this one in Montreal.
To run a marathon, you'll need to gradually build up your long-distance endurance to above 20 miles during the course of your training. You may need four to six months to prepare for the 26.2-mile run, depending on your experience. Think in terms of increasing your distance week by week and doing some cross-training or resistance training on your down days.
Instructions
1. Plan your training schedule once you know the date of your race. If you are a beginner, you might need to start training up to six months before the marathon. If you already run regularly, you may only need to increase your training in the three months leading up to the race. Also consider your goals. For instance, if you are trying to run a fast time, you will need to train harder than a runner who just wants to complete the distance. Determine how much time you are able to dedicate to running, and come up with a schedule that you will realistically be able to stick to. Write down a detailed, week-by-week schedule for your runs, figuring three to four runs per week.
2. Step up your weekly mileage gradually, so that your body has time to get used to the increasing workload. Running too far too soon can cause injuries and fatigue. Start by running a distance that you feel comfortable with -- three times per week. Then add a mile onto each run every couple of weeks, until you reach the peak of your marathon training. For example, an inexperienced runner may want to begin with several two-mile runs per week, then increase each run from two miles to three miles after the first two weeks of training. A more experienced runner might begin the first week of training with two four-mile runs, a six-mile run and an eight-mile run, and then increase the length of each run as the marathon approaches.
3. Try to schedule one longer run per week. You can eventually extend this run to about 20 or 21 miles in length as your peak run before the marathon.
4. Schedule some weight training or cross training (such as swimming or bicycling) on some of your days off. This will strengthen your muscles for the long weekly runs.
5. Schedule your training workload so it reaches its peak two or three weeks before the day of the race. After that, you should "taper" your training schedule so that you will be fresh and, hopefully, injury-free on the day of the marathon. Tapering means decreasing your training intensity in the final weeks leading up to the race. In the last couple of days before the marathon, you may choose to stop running altogether. You can keep loose with stretching, light walking or gentle swimming.
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