Most successful marathon runners train for several months before running a marathon. However, if you are already an accomplished endurance runner and are able to complete a 12-mile run, you can use this training schedule developed by running expert Andrew Kastor to increase your capacity enough to finish the 26-mile race with six weeks of intense training.

(Click here if you'd rather read about sprint training)

Week
Week of:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday


Week 1
February 6th
8 miles
3 miles
10 miles
3 miles/off
6 miles
3 miles
13 miles


Week 2
February 13th
Off
3 miles
10 miles
3 miles/off
6 miles
3 miles
15 miles


Week 3
February 20th
Off
3 miles
10 miles
3 miles/off
6 miles
3 miles
18 miles


Week 4
February 27th
Off
3 miles
10 miles
3 miles/off
6 miles
3 miles
20 miles


Week 5
March 5th
Off
Off
3 miles
3 miles/off
6 miles
3 miles
13 miles


Week 6
March 12th
Off
3 miles
8 miles
3 miles/off
Off
3 miles
Marathon

 

Long Runs

Your body will need to recover after long runs in order to increase its capacity for performance, so limit yourself to one long run each week: a 10-mile run and a 13- to 20-mile run. The 13- to 20-mile run should increase gradually during the first four weeks of training. Make sure to include 5-10 minutes of walking at each end of the run for warm-up and cool down (you can count these toward your mileage). Aim for a steady moderate pace, especially at the beginning of your training. It is very tempting to run quickly early on and to slow down as you get tired, but your training will be more effective if you strive for a consistent speed throughout the run.

Rest & Recovery

Your body requires time to recover after a long run. A day of rest will allow your body time to repair the wear and tear caused by training, and to replenish vital nutrients. In order to recover as quickly as possible, you should do 20 to 30 minutes of low-intensity aerobic exercise, rather than remaining sedentary all day. Walking, swimming and cycling are good options; sprinting, power-lifting and competitive sports are bad ideas. The goal here is to get your blood flowing and your joints moving without placing any unnecessary stress on the body. Take your recovery seriously. Although it sounds backward, these are actually the days your body grows and strengthens the most.

Short Runs

During your shorter runs you should strive for a somewhat faster pace than on the longer runs. However, it is still important to start and end with 5 to 10 minutes of jogging. Like the longer runs, you should warm up, work your way up to a sustainable run and try to maintain your speed until you finish the run with a jog. If you overestimate your capacity for speed and find yourself flagging halfway through the run, take a jogging break but don't beat yourself up. The purpose of practice is to gradually increase your capacity, which will fluctuate from day to day. The important thing is to commit to a training regimen and stick to it, not to achieve perfection every day.

Nutrition

Odds are your practice runs will leave you ravenously hungry, and they may increase you metabolism even on the days you rest. Proper nutrition will go a long way toward achieving your marathon goal and will keep you feeling energetic in the meantime. Every individual's dietary needs are different, but some rough guidelines for marathon training are:

65 percent of your calories should come from carbohydrates (especially complex carbohydrates)
10 percent from protein (0.5 to 0.7 grams of protein per pound of body weight)
20 to 25 percent from unsaturated fats

You can take these figures as a starting point for developing your own diet, but always listen to your body; it knows your nutritional needs better than anyone else.

Brian Martinowich is a freelance writer with EarnMBADegree.com, a comprehensive resource guide for online MBA programs. As the Community Manager of the global social good campaign, Tweet Drive, Brian enjoys helping others through his experiences and expertise with social media.

Sources:

http://www.sport-fitness-advisor.com/marathon-training-schedule.html

http://running.about.com/od/marathonprograms/a/marathonbeg.htm

http://www.webmd.com/fitness-exercise/guide/marathon-training-tips-for-beginners

http://www.marathonrookie.com/marathon-training.html

http://www.lamarathon.com/roadrunners/6-week-marathon-training-plan/