This program will prepare you to run a marathon in 4 hours 30 minutes.
Whether you are embarking on the adventure of running a marathon for the first time, or you have completed one and are ready to set a further time challenge, this Jiwok program will help you.The training consists of mixed workouts to help you succeed in your goal to run a marathon in about 9.7 km/h average, or a little over 6 min/km.
If you take on this challenge, you must commit to each workout. Running a marathon is not something that can be achieved without adequate preparation, it requires seriousness and dedication.The workouts are varied including some long runs to build up your weekly mileage, speed training workouts with variations of rhythms and pace, and of course easy runs followed by recovery sessions.This program can be done in all places, all terrains, so try to vary the routes, especially for long runs.It is essential to use high quality running shoes, stretch extensively at the end of each session, and to re-hydrate regularly. Don't hesitate to see a physiotherapist, it will help you recover. If you can, take notes of each workout to keep track of progress and potential problem areas.Ideally, make your workout days Tuesday, Thursday or Friday and Saturday or Sunday; ensure a minimum 48 hours between workouts.It is true that sometimes it will be hard, but you need to prepare for your due date is just as difficult.Even through the toughest workouts, try not to be discouraged - think positively and keep focused on your race date.Good luck.
