Training Plans - To Finish

INTRODUCTION

This training plan is intended for those who want to try to finish their first marathon, over four and a half hours.

Any runner who is capable of completing this plan, with three training days per week, will be able to run the marathon with full guarantees. Even those who follow this plan and miss a run day during some weeks will also be able to finish without problems. And they can do it without suffering excessively and experiencing unique sensations while overcoming a great personal challenge, as long as they do not make a strategy mistake on race day.

For new marathoners this is the key in the marathon. They must try to avoid the mistake of wanting to run faster than their body allows, hence the famous “walls” and the nightmares in the final kms.
Another factor that greatly influences the result is the runner’s build and weight. The outcome will not be the same for a person weighing 80 kg and standing 174 cm tall, as for someone who weighs 95 kg and is over 1.85 m. Weight and height penalize marathon runners who are not well trained.

BASIC POINTS TO FOLLOW THE PLAN PROPERLY

At the end of every workout you must do three core exercises (15 to 25 repetitions each), two lower‑back exercises (10 repetitions) and six to eight stretching exercises (more focused, pushing and holding for about 10’’ or 12’’ each). Easy runs must be done at very slow paces. You may change the order of training days, but never doing more than two consecutive days. And under no circumstances should you link three days in a row. It is important to do ankle exercises every week. With them you will not only strengthen your ankles, but also improve the efficiency and effectiveness of your stride and reduce the risk of plantar fasciitis, tendinitis and shin splints. You must hydrate with at least half a liter of water with mineral salts every day you train. And double if you sweat a lot or train in hot and humid places. Plus another liter of plain water per day.

TRAINING PLAN