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Before starting your training, it is important to make sure that you are ready to run a marathon. You should have been running regularly for at least 2 years, have run several competitive half marathons, trained at least 3 times a week for a long time, and be ready to run 4 times a week.
Here are some key sessions that you can include in your marathon training plan:
1. Start early: It is important to start training early for a marathon. You should give yourself at least 12 weeks to prepare, but ideally, you should start training 6 months before the race.
2. Fundamental endurance: This session involves running at a comfortable pace for a long period of time. This will help you develop your endurance and get used to running for long periods of time.
3. Long run with specific marathon pace: This session involves running a long distance at a specific pace that you plan to run during the marathon. This will help you get used to running at this pace for long periods of time.
4. Hill and muscle strengthening session: This session involves running on hills and doing muscle strengthening exercises to help you develop your strength and endurance.
5. VMA, 5 km pace, 10 km pace: These sessions involve running at faster paces to help you develop your speed and endurance.
6. Cross-training: This session involves doing other physical activities, such as swimming or cycling, to help you develop your endurance and avoid injuries.
7. Gradually increase distance: You should not try to run a marathon right away. You should start with shorter distances and gradually increase the distance you run each week.
8. Pay attention to your diet: You should eat a healthy and balanced diet to help you prepare for your marathon. You should eat plenty of fruits and vegetables, lean proteins, and complex carbohydrates.
9. Stay well hydrated: You should drink plenty of water to help you stay hydrated during your training and race.
10. Get enough rest: It is important to get enough rest during your training to avoid injury and fatigue. You should get enough sleep and take regular rest days.
11. Train on different terrains: You should train on different terrains to prepare for your marathon. You should run on roads, trails, and tracks to get used to different types of terrain.
12. Invest in a good pair of running shoes: You should invest in a good pair of running shoes to help you avoid injuries and run more comfortably.
Finally, it is important to eat well and get enough sleep during your training. You should eat a healthy and balanced diet, drink plenty of water, and get enough rest to avoid injuries and fatigue.
Sources
Personal practice and on Running Addict.
