Training for a Marathon
- Mondays. Mondays are rest days. Rest is critical to recovery and injury prevention
- Tuesdays/Thursdays. After a warm-up, run at a moderate pace for your chosen mileage, gradually building to 26 miles on Saturdays. Cool down and stretch after your run.
- Wednesdays/Fridays. Cross-training activity such biking, swimming, elliptical trainer at easy-to-moderate effort for 30-45 minutes.
- Saturdays. Run the 26 miles at an easy, conversational pace. If 26 miles is too much for you, adjust to a sensible level and gradually build up.
- Sundays. Active recovery day, a short run at a very easy, comfortable pace, which helps loosen sore muscles.
Weekly: Overall body strength training at least once a week.
Men age 17-25 should be able to complete a 6 mile marathon in around 1 hours 0 minutes. Men 25-35 should average about 1 hours 10 minutes. Women in the 17-21 age range, comfortably do it in 1 hours 10 minutes with Women 25-35 achieving 1 hours 10 minutes.
Over 35s Men over 35 should complete 6 miles in a 1 hours minute period and Women over 35 should complete 6 miles in 1 hours minutes.
Over 60s Men over 60, should complete 6 miles in 83 minutes with Women over 60 managing it in 1 hours .
Safety It goes without saying, consult your doctor before starting miles, especially as you get older, if you have health concerns or have not had a recent check up.
26.2 miles should take about 262 minutes on average.
Calories Burned in 4 hours 22 mins
Calories Burned in 40 minutes
Calories Burned in 45 minutes
Calories Burned in 1 hour 15 mins
Calories Burned in 1 hour 30 mins
Calories Burned in 2 hours
