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Train for a Marathon

Updated on June 16, 2012

In order to successfully run a marathon, your body needs to effectively burn fat. By having your body fat oxidized, both stored and dietary fat, you will have the energy needed to maintain a constant speed while running.

Here are a number of things you need to include in your exercise when you train for a marathon, at least 12 weeks prior to the actual event.

Two or more unhurried threshold runs

These runs are meant to be relatively easy and should be below your aerobic threshold at a pace that you will have no difficulty maintaining. If you are starting out, these aerobic threshold runs could be long hikes that include easy jogs. These exercises are great opportunities to oxidize your body fat without stressing yourself too much. In order to significantly boost your mitochondrial efficiency, these aerobic threshold runs will be a complete necessity. For a catalyzed oxidation of your body fat, you may want to consider doing faster runs or reducing your carb intake when you train for a marathon.

An active recovery day, preceded by an interval session

Run intervals should be limited to a single day of the week. It is recommended that you alternate between 400m and 800m in the weeks that follow. In between, you should jog for about 2 minutes. In the first week of training you should start with a comfortable distance, say 400m and increase it gradually with time.

A single race-pace run

In this part of your training, you will be trying to emulate a running pace without actually having to go the distance. This will be more intense than regular runs and chances are there will be some glycogen depletion.

You should begin with a distance that is a little bit over your threshold and increase it by a mile every other week when you train for a marathon.


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