Running 10 miles is a huge accomplishment and it proves that you’re becoming a very serious runner. This stage includes the very first double-digit distance run. So when I was training, I made sure to run the longer distances on Saturday morning. I ran my first marathon on a Saturday morning. Make sure to do your long runs at the same time the real marathon is. Avoid running various distances at the same pace. This may still be challenging, but running hard for shorter distances will only help your long runs. For the short runs, try to run your fastest time possible without having to stop and rest. The distance will continue to increase in the safest way possible to avoid injury.Ĭontinue with tempo running during this stage. At this point you should know how long it takes your body to warm up and what pace is most comfortable for long runs. Stage 4 (Weeks 13-16)Īfter twelve weeks of training your body should be used to running. Find a steady pace you can run 13.1 miles at. Don’t blast out of the starting line at a full sprint. For race day you should be running a half marathon at a steady pace – so steady that you can still hold a conversation. It helps to change up your pace during training. Whatever your goal may be, get comfortable with pacing during the short, medium and long runs. Some people have a goal of just finishing a marathon, while others want to finish the race in under a certain time. In this stage you want to start being aware of your speed. And while this may work for some people, there’s no reason to be reckless. In the beginning it’s very tempting to keep running, to see how far you can actually run. With this approach the miles will slowly increase over time. This training schedule may seem too conservative (but it works). You want to get through the run without stopping. And when I say increase the mileage, I’m talking about 1-2 miles at most. You can start to increase the mileage during this second stage. With this conservative approach you can avoid getting burned out, hurt, or both! Stage 2 (Weeks 5-8) But you shouldn’t beat yourself up, because the goal here is to slowly ease into the sport of running. Get comfortable with your feet hitting the pavement and don’t push too hard.ĭon’t worry about your endurance during this stage – it won’t be great. You don’t want to run too many miles in the beginning, in order to avoid injury. And so the journey begins! During this first stage, it’s important to start off slow.
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