Question:anybody out there know of anybody training for marathon?
Answer:
A marathon is no easy race, so therefore you'll need at least 6 months
of training prior to the event. If you are not prepared for it, then it
can cause quite severe depltion of your body's resources.
Are you over 16? If not, then it is advisable that you take part in
several 10k & 20k races first.
Depends on how serious you want to be. If quite serious, get a book on
how to train for marathon.
If not the following routines should be OK:
Start by training 3 times a week - to allow for recovery.
For the 1st month or so, do up to 3 km each time.
then proceed to 6 km,
then to 9 km
After you're comfortable with you programme, increase frequency to 4
times a week.
(e.g. Mon & Tue, Thurs & Fri)
You can also try to incorporate weight training. Do many reps of light
weights.
(e.g. 3 sets of 20 reps @ 50% of maximum strength)
Try to take part in 10K races, about one per month. Ask S'pore Amateur
Athl Assn for calendar of events.
or visit their website: http://home1.pacific.net.sg/~saaa/
Eat high carbo meals. Go to Nature's Farm and buy this drink "Ultra
Fuel". Damn good stuff.
Taper down your training 1-2 weeks before the event.
Remember, consistency, not intensity, is the key to successful training.
Personally, I think it's a bad idea to stick to a fixed distance
(eg 3 km) at any one period of your training. You need to have
your standard distance, plus a "long run" distance one a week,
when you run much longer than you usually do, but at a much slower
pace.
You really need to log up the mileage even at an earlier stage
of training - without your weekly long run, you are likely to
get injured especially in the knees when you generally increase
your training distance, closer to the marathon.
Just to point out: running 10K is one thing, but racing a 10K,
in a competitive frame of mind, is quite another thing altogether.
So don't kill yourself if you're not ready.
True...but what I was suggesting was merely a simple program for
beginners who want to participate for the experience of it.
Like I've said, at this level, consistency is the most important thing.
Having a detailed training schedule is really not easy to follow unless
you're very committed. If you keep it simple, it is easier to keep to
your schedule. No need to log in timings or take pulse rates, etc.
The 5-10k races were intended to be part of the training. There is no
need to exert too much, but there is still that bit of a push that'll
help you improve.
There is actually a lot to know with regards to training methods,
nutrition, psychology, peaking and tapering, etc, etc...There are many
things you can incorporate...fartlek, weight training, pool running,
etc. Running is actually a very technical sport, so if leo68 wants to
know more, the best would be to consult a book.
But whatever methods, universally important is the need to warm up and
cool down properly.
Any jerk head like yourself would know that. Keep off this website and
your crappy ideas. It is strictly my domain.
