It is that time of year, time to get ready for the big race, with a 16 week marathon training schedule. You will need to prepare for the race and get fit, but what is it and why? Many people decide to do marathons to accomplish goals of getting fit, or losing weight. They may just want to finish a marathon to say that they have achieved the goal they set out to accomplish of finishing a marathon. Marathons are usually races of 26 miles(42 kilometers).
16 Week Marathon Training Schedule
An excellent way to prepare for a marathon, is with a 16 week marathon training schedule, it will give you the endurance you need to finish the race. Why run such a great distance? because running is not only a great way to get in shape but it will also give you the opportunity to accomplish the goal you set out to accomplish just as a mountain climber sets out to climb the highest peaks. Consider this, the finish line it your crest of the highest mountain top.
You will start you 16 week marathon training schedule with a goal of achieving 10 to 20 miles a week, gradually increasing you weekly distance. If you are just starting to run you will want to start out easy. If you can get up to 5 or 10 miles weekly you will be doing good. Do not push your self to much, rest is important, and five miles a week is a great goal to set yourself for the first weeks of your 16 week marathon training schedule.
Even though you have set yourself to higher standards, and have set out to accomplish your goals as a runner, it is important to give your body and muscles time to heal. As with any thing running can be taken in moderation. You should plan to give yourself time to rest ever third day of your 16 week marathon training schedule, for example: if you start your 16 week marathon training schedule on a Sunday, then Tuesday will be your rest and relaxation day. There are many reasons for needing a day of rest during your 16 week training schedule. Even the most fit of athletes and marathon runners need a day of rest to be their strongest, and preform their best. There are many reasons for this, both physical and psychological. The first reason is that your body needs time to heal it’s muscles after a work out. The building of muscles and strength happen from the muscles stretching, and as they stretch and are worked they also need to heal to be the strongest they can possibly be.
You can also profit psychologically from your rest days. You may want to take moments of these days to help you mentally prepare for the big day. There are many things you can do that will help you mentally prepare to be the best athlete you can possibly be. It is an excellent time to prepare with meditation and help mentally prepare yourself, to achieve the goal of 20 miles a week. you can meditate and tell yourself that, this week you are going to run and extra mile and tell yourself that it is possible and you will be able to do this. Tell your self “It is only an extra mile or 2 and I will do this”. Always tell yourself “I will do this” and in time you will.
OK, so you have started your 16 week marathon training schedule. Now, how many miles have you ran this first week? Have you ran 5, or even 10 maybe? You will want to increase this distance slowly. Even if you have not made the goal the first week, it is ok you have a whole 16 week marathon schedule to get you up to you goals. Great athletes are made from a willingness to try to achieve there goal with dedication and hard work and very few achieve these goal the first moment they try. It takes time you will arrive to your goals after your 16 week marathon training schedule.
Now, you have finished the first weeks of your 16 week marathon training schedule. On the second week, you can slowly increase the miles you run. You may want to start running half of your weekly distance, and walking the other half, or more. You need to give your body a cool down period after running, slowly walking yourself down from the run. You can increase the running time every week. If you started with 5 miles a week, you can do 2.5 miles running, and 2.5 miles walking. After the first week, we have arrived to the second you can try to run three miles and walk two miles.
You have arrived to your third week, and you are gaining ground, running a distance of 4 miles and a cool down walk of one mile. Now, it is time to start increasing you 16 week marathon schedule mileage. On the fourth week you may want to try to increase the distance of your run to to a five mile run and a two mile cool down walk period. Congratulations you are on week 4 and now have increased you weekly mileage to seven miles a week. You have done it just by telling yourself “I will do this”.
16 Week Marathon Training Schedule – The Conclusion
Now, it is time for week 5, and you are now running 8 miles a week. You can push yourself to increase the distance that is right for you, and remember self motivation and relaxation on rest days. Every consecutive week you will want to give yourself increased goal, to achieve the goal you have set out for. When week sixteen arrives you will be in the best shape you were ever in. The goal of the sixteen week marathon training is to gradually work up to a point, where weekly mileage achievements become increasingly easy for you. With a 16 week marathon training schedule, anyone can finish the greatest of marathons, and become an accomplished athlete. You will do this.