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Training Program |
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Rest |
| Your muscles actually build up and tighten during your rest periods – not while you're running. Do not skip rest days for any reason. If you're feeling extra hyper, try an easy walk or some cross training. Give your body time to rest. It will both rejuvenate and strengthen you. |
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Cross Training |
| This involves any exercise that utilizes different muscles than those used for running. It will help keep your entire body strong and in tune. Be careful not to go for hard or extreme sports that could result in injury or excess fatigue. Remember, you are focused on running. Swimming, biking, tennis, and basketball are good examples of cross training. |
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| As long as you have incorporated these elements into your schedule, you have a good program. Don't worry about your speed. Worry about maintaining and slowly improving your distance and comfort zone. Commitment is the key. |
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Customizing and committing to your training program |
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As a runner, your training program should be unique to you. Nevertheless, you should base it on a well-established and proven schedule that more or less suits your fitness level. On pages 26 and 27, you will find a Beginner and an Advanced Training Schedule. These are excellent guides to your training, issued by Chicago Marathon Training Expert Hal Higdon, and used by tens of thousands of runners around the world. Take a look at the
kilometers and days required. Choose the one that feels comfortable to you and customize it to suit your needs. You can change days and distances around within the same week, but always stick to the general system used: |
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Many consistent short distances |
| You may be encouraged to run a little extra every time. Don't. Remember that you are building your strength and stamina. This is achieved through consistency. Keep running at a certain distance you are comfortable with until you can easily get through it without fatigue or stops. This is your comfort zone. It will increase as you progress. |
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One long-distance run per week |
| Once a week push yourself to a longer distance than your regular daily runs. This will test your limits and get you accustomed to going beyond your comfort zone. These, also, will increase gradually, until you can hit 30 kilometres a few weeks before your marathon race. Never go for a full marathon distance during your training. It will wear you out and set you back. |
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