Non runner marathon training?
402930
I'm doing the same thing!!! Training for the very first time to run a marathon.\nA few of my friends have run marathons the last couple of years and all of them trained with this book (the one I'm using too) "The non-runner's marathon trainer" David A. Whitsett, Forrest A. Dolgener, Tanjala Mabon Kole.\nThis book is based on the marathon class offered by the University of Northern Iowa and all but one student finished the marathon (aprox. 200 people). People of all ages have followed this program.\nI started the pre-training and will be done with it by the end of April. You have to be able to run for 30 min. to start the marathon training which is 16 weeks long.\nGood Luck!!!
19434
It depends on your current level of fitness.  If you are able to easily jog 3 miles, then do:\n\nMonday - Rest\nTuesday - 3mi\nWednesday - 4mi\nThursday - 3mi\nFriday - Rest\nSaturday - 6mi\nSunday - crosstrain\n\nFor every week that you continue this schedule, add 1 mile to your Wednesday run and 2 miles to your Saturday long run, while keeping Tues and Thurs constant at 3.  If you have 4 weeks to train, then you will be up to 12 miles the week of the half-marathon.  Fast walking is also a good way to build up endurance if you can't run the entire distance.
1071471
The previous guy is basically right.  Build up some general fitness.  Try cycling or something else aerobic for 20-30 minutes on the days that you aren't running.  You may want to work in something faster around 2-3 weeks before you're timed for your mile.
736042
you can get training schedules ranging from beginners to advanced. Your level of endurance and your time till your race matters though. Based on your current level (5k) every other day i would say try running every day, even if it is just 1-2 miles (3-4km) and then going for your long run once a week at 7-8km right now. your objective right now should be to get your cumulative mileage up (miles per week). Once you reach a level where you can run every day and your long runs are about 7-8miles (15km). That is where the benchmark runs start. Good benchmark runs are 12milers, 15milers, and 20milers...DON'T PASS 20 Miles.\n\nOn  race day the last 6 miles are the harderst but it's mostly mental.\n\nMentioning 'mental', the whole objective of your long runs is mental because this is where your mental training comes into play. Your long run is the one which really challenges you every week and keeps you motivated to push further the next weeks (weekends is a good time for your long runs cause you can keep a steady routine for the day ie. breakfast, water, nap after leaving unexpected stuff to a minimum). \n\nAnyways for the moment just get out there and really increase your mileage because at the mid point of your training you should be running 5miles back to back.
20166
I answered a similar question before. here was my answer:\n\nwell, that all depends on what your age and experience level is, and wether you're shooting for a specific time or just trying to finish.\n\nI've done 4 marathons, with my best finish being 3:01 at the LA Marathon (a tough course). My training was geared towards a competitive person going for a good time. I ran between 65–80 miles a week.\n\nI'm guessing you are starting out, and this is probably your first marathon. here is my general advice (you should supplement it with other research to tailor it specifically for your needs):\n\ngive yourself 5–6 months to train. 6 if you are starting from zero. what you will be doing is training your body to handle all the mileage. start slow. buy yourself a heart rate monitor and use it religiously. it will be your good friend during your training. you should generally be running at about 70% of your max heartrate (HR). My max was about 200 bpm, so most of my runs were around 140–150 bpm. Estimate what your max is. (there are a couple ways of doing that, like subtracting your age from 227). stay within your 70% zone. that zone is going to feel painfully slow at first, maybe even close to walking. but as your conditioning improves, you will start to run faster at the same HR.\n\nassuming you are starting from zero, start running 3 miles, 3x a week. the week after, make it 4x a week. the week after, make one of those days a longer run of 5 miles. assuming the race you've picked is on a sunday (most are), your long runs should be on sundays. these will become your most important runs.\n\nyou should aim to run no less than 5 days a week, and 6 is better. at first, you may only be running 3-4 days a week, but you should slowly work your way up to 5 and 6 days.\n\nin your training, a good rule of thumb is to increase your mileage by 10% every week. So if you do 20 miles one week, do 22-23 the next, and so on. everyone is different about how much mileage they can handle, but if you do it slowly, you should be able to handle 50 miles a week at your peak. I would recommend no less for a marathon. try to get a good 8 weeks at this peak mileage, during which your long runs will be about 16-22 miles. do about 2-3 20+ mile runs to get used to the longer distances. be sure to eat and drink during these runs, or you will be in a world of hurt.\n\nevery three weeks, step down the training. so for example, do weeks of 20, 23, and 26. then do one week at 18. then start again at 26 and ramp up again. these intermittent weeks of lower mileage give your body a chance to catch up and adapt to the training. you must realize that your body will be going through physical changes during your training, like losing weight and improving cardiovascular fitness. you have to give your body time to adapt.\n\nIMPORTANT: the temptation to run too fast or build up mileage too quickly is dangerous! you may feel bored, but 6 months is a long time. you need to take it slow and let your body get used to the mileage. I guarantee there will be weeks when you feel very sore, and this is your body adapting to the training. listen to your body! a little soreness is normal, but pain is not. also, if both legs/knees/ankles are sore, that's a good sign. if only one hurts, this could be an injury in the making, so be careful.\n\nthat should get you going pretty well. use this as a starting point and tailor your training. if you can handle it, do more mileage. listen to your body. there's no use running when you're hurt or sick (I've broken this rule countless times, you just end up NOT running for a long time, eventually)\n\ngood luck.
695209
Finishing your first marathon without stopping is more than "respectable."\n\nTry to beat Oprah and P-Diddy after that.  Your 9 minute per mile pace will more than cover it.\n\nI reinjured a hamstring during my first marathon, but limped and gimped in under 5 hours.  The lesson for you is to plan your race, and stick to the plan.  It's easy to blow up the first few miles at 7-8 minute pace to "bank time" for later.  Uh-uh.  Bad idea.  You will pay severely for your mistake.\n\nStay hydrated, stay on pace, and conserve energy.  Focus on your efficiency.  Things start to hurt in weird places.  \n\nGood luck!
487107
Go here:\n\nhttp://www.marathontraining.com/marathon/m_sch_2.html\n\nIt lays out a couple of training schedules.  \n\nYou may also want to look at www.coolrunning.com.  There are training tips and nutrition ideas there.  Check your local running store.  They may have information about running clubs and training groups that will help you.  Something that is nice about that is that someone else comes up with the routes for you, which is just one less thing to think about when you are training.  One other thing, make sure you block out enough time for the long runs.  When you get up to 16-20 mile training runs, it takes a long time to run that distance!  \n\nIf you are running 8:00 miles, you are in pretty good shape for a marathon in October.  I am running one next weekend and am able to run 7:40 for short distances (up to about 10 miles) and am shooting for 8:40-8:50 on race day.\n\nYes, cut back on the beer, and do eat better!  :-)  Although I like to have a glass of wine the evening after a long run...\n\nWhen you are a few days out from a long run, taper off your protein/fat intake, and increase your carb intake.  After a long run, a protein/carb shake will help with muscle recovery.
1132238
What are the distances? I used to run 2/10/2 (miles), so with the race only an hour the training would be much different than a longer one. The bike was never a problem, so i would just practice 10 mile rides and then sprint up hills for strength. For the run, I did interval training, where's I'd do sprint/jog/run/jog/sprint etc. You should practice bricks - run pretty hard for about 1/2 mile, then immediately bike hard for about 5 mins, run hard, etc. The distances aren't too important - you just want to make sure you are fatigued when you switch back and forth between run/bike. The biggest challenge for the duathlete is the beginning of that second run.\n\nJohn\n\nOK - I saw your distances. They are not much more than what I did so you can use the same. Which one are you weaker in? For me it was the bike, so I practices a lot on sprinting up hills so I wouldn't get so winded during the race. Oherwise the distance was easy. I'd still say to practice bricks. If you can easily run 3 miles and bike 16 then the 1st and 2nd legs won't bother you, but you will definitely feel that second run. Practice the bike/run transition, tagrtting no more than 1 minute reset (assume that would be your transition time). good luck - email me if you want to discuss.\n\nJohn
397895
Train for 250 meters. Get you muscles ready for 25%more distance than you will need to run in the race.
417323
I jouned when kicked out of colege and even though I am in decent shape, I was still in trouble with the running.  Don't like to run....So start running, little distances at first but buold up to a mile at least in 10 minuts before u go.\n     Also have some exercises to build up your upper body strenght.  But mostly and importantly...RUN..RUN..RUN !!!
1101614
Read Runner's World Magazine.  (they also have a website.)  First you need to get a good pair of shoes.  The best place to get them is at a Running Store because they employ real runners.  Joining a running club is also a great way to get started because you have other people supporting you.  Don't start out trying to run too much at first - maybe a mile then gradually work it up until you can run without walking.  That way you won't get discouraged or injured!  Enjoy!
191467
Active.com has event listings. You can search by state, month, distance:\nhttp://active.com/running/
794291
You're in luck, the Ultramarathon Cycling Association has a pretty good website, including a section on training:\nhttp://www.ultracycling.com/\n\nEnjoy. \nScott
302245
It depends on the distance of the race,but as a general rule,take a day or two off before your race and no weight training the week of.One of the absolute best sites for training programs is www.halhigdon.com.Follow his training plans and you WILL get faster.I am a 41 year old female and race past girls half my age!!
895854
Lots and lots of running! That's the only way to really improve your times.  I run the mile in school.\n\nYou want to run short/medium distances so I'll assume that's anywhere between the 400 meters and the mile so I'll suggest this training routine:\n\n1) Warm up with 15 minutes of easy jogging, stretch your quads, hamstrings, and calves thoroughly, jog easily for five minutes, and then run 200-metre intervals in about 28 seconds each, with two minutes of light jogging between intervals. Over a period of several weeks, progressively reduce the recoveries to about 30 seconds or so. The idea here is to learn to function at about two seconds per 200 faster than one's current best 400-metre time.\n\n2) Follow the same warm-up procedure outlined in workout No.1, and then run 400-metre intervals, with the first 200 of the 400 completed in about 33 to 34 seconds and the second in 28. Recover for three minutes between intervals. Over a period of several weeks, progressively reduce the recoveries to one minute. The concept here is to develop the ability to run faster than current 400-metre pace when one is already somewhat tired.\n\nIt's tough to have the commitment , but try your hardest and you willl improve.  Find some time during the week to run and MOST importantly, have fun!
1036337
Cardio training, running, biking,  any kind of endurnace training.
417867
What kind of shape are you in now?\nIf you dont run much, you should start slowly.  Get out about 3 days a week, for maybe 30 minutes at a time to build up your endurance.  If you like, cross train with swimming or biking.  They are low-impact and keep you from getting bored with just running.\n\nListen to your body!  If you feel pain, take a break for a week or try different excercises.  And always stretch before and after you run.\n\nAt the links are training guides for half marathons. Both are 12 week programs, and assume that you are in OK shape and used to running a couple days a week already.