This training will enable you to finish a marathon with sensible workouts, gradually and safely reaching your peak performance on race day.
Finishing a marathon is your dream, and as a fairly experienced runner you are aware it requires serious training and dedication.You may have already participated in running races of 10 km or half-marathons.Without necessarily setting a barrier of time, you want to finish your marathon in the best possible conditions.You can achieve your goal by following these Jiwok training sessions (with 3 workouts per week over a period of 10 weeks), focused solely on aerobic capacity, endurance, and power.
Be sure to eat complex carbohydrates the day before the long runs; try to bring energy bars during these workouts.You can also read the Jiwok information on nutrition to improve your diet.Bring a running water bottle with you (sold in specialty stores), for the long sessions.Stay hydrated and eat regularily.Check the condition of your shoes to avoid injury, you can take your trainers to most running shops for inspection or to seek advice.Ensure you do extensive stretching exercises after each workout, they are necessary for muscle regeneration.Follow the suggested running strides to find your own, personal race pace; the aim is long, slow distance rather than speed for this length of race.Remember to taper your runs during the last few weeks, but try to get a short run in the day before the race to keep your muscles loose.During your marathon you should be aware of not starting too fast or being carried along with the other runners.Place your ideal training Tuesday, Thursday and Saturday or Sunday. Good preparation and good luck.
