This is a 4-week prep plan which is going to help you run a marathon better than you would have done before! We are going to cover three things, Running Consistency and Technique, Running Strength and Daily Mobility Habits.
How To Be Consistent As Runners
So the first thing we need to figure out is how to be consistent as runners. Usually when we go from 0 to 60 to 100 that doesn’t lead to consistency. But when we slowly add some runs in that makes a big difference.
Because of that, the first thing we want to tackle is the number of runs you do in a week. For a lot of marathon programs and depending on where you are at you’re probably running around 3-5 times a week on average. For the people that are more serious, you’re probably running at least 6 times a week.
The most important thing in this 4-week prep training plan for a marathon is that you figure out a run schedule and make sure you keep to it! The goal is that you make sure you run that day, the goal is not to run that day super long or super-fast, that will come later.
Right now the goal is to be aware of your technique, thinking about your posture and breathing. Find your own speed and level you can run so your not to soar the next day. By doing this you’ll be getting your body used to that rythm so by the time you finish that month you have that rythm, you feel good, you know what shoes your going to wear and what clothing you like.
Running Strength Training
If you’re thinking that you’re limited because you haven’t got the top training equipment such as dumbbells don’t worry! You can do a lot of stuff just with your body weight on your own.
What is so important and often not thought about by runners just getting started is that you need to remember and respect the fact you are a human being that has hips, shoulders and legs just like anyone else and you need to put them through a range of motion and strengthen all the muscles that support you while you run.
Running only gets you so far when training your muscles. You might think your legs are strong because you run up hills often but actually that’s not the strength I’m talking about. Running up the hill doesn’t give you the full range of motion that you need.
Make sure you pencil in your calendar two strength days, preferably split up so you get into the habit of doing it. Ideally, you want to have 3-5 days of running and 2 days of strength training which could be bodyweight or core work but it needs to improve your posture, it needs to improve your ability to stabilise preferably your abs, everything around the spine, your hips, glutes.
Daily Mobility And Movement Habits
The next thing you need to have is a daily mobility and movement session. In this day and age a lot of us are watching TV most evenings, so with the daily mobility and movement habits, you don’t have to find the time or sacrifice time. Spend time relaxing and taking care of your body. Spend at least 10 minutes a day taking care of one aspect of your body.
Some example’s of what you can do are, the couch stretch, calf rolling or you could be taking care of your hamstrings. If you are injury-prone in a certain area that is the area that you need to attack because you know they are the areas that will be the limiting factor when you start your marathon training.
Check out the source video of this 4-week prep training plan for a marathon click here to go to The Run Experience’s video!
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