TRAIN­ING

Shortlist - - RUN-DERFUL -

1 One of the pri­mary el­e­ments of marathon train­ing is build­ing your weekly mileage over time. Start with run­ning 3-5 times per week. Most marathon train­ing plans range from 12-20 weeks. Marathon­ers should aim to build their weekly mileage up to 50 miles over the four months lead­ing up to race day.

2 Build­ing up to a weekly long run is ad­vised as it will build your con­fi­dence up, lets your body ad­just to longer dis­tances and teaches you how to burn fat for fuel.

3 Prac­tice speed work which in­volves tempo and in­ter­val runs to in­crease your over­all car­dio ca­pac­ity.

4 Meal preps are rec­om­mended to help with train­ing as the lead up to the ac­tual marathon, dur­ing the race and that all-im­por­tant post run re­cov­ery.

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