How to Train for a Marathon

Introduction

• Training • Hydration• Running Gear • Race Day Tips

Training

• A marathon involves a lot of training and is a serious commitment.

• Most runners training for a marathon average between 20-40 miles per week.

• Most training plans are 18 weeks long. • Schedules- Hal Higon, Marathon Rookie,

Runner’s World, local running clubs, etc.

Training Schedule

Hydration

• Regardless of whether is it hot or cold, hydration is always important!

• A runner should drink 6-8oz every 20 minutes during a long run.

• Important to drink water throughout the day when training.

• Sports drinks help to replenish electrolytes.

Running Gear

• Best to wear fitted, compression tights and shirts in a dry-fit material.

• For best results, train in the shoes you plan to run the marathon in. This helps prevent blisters. Talk to your local running store for advice on which shoes to purchase.

Race Day Tips

• The week prior to the race, carb-load during meals.

• Set multiple alarms, have outfit ready.• Eat a good breakfast!• Arrive at least an hour prior to the race

starting.• GET EXCITED!!

QUIZ!

• How many weeks do most training schedules last? 15 7

Weeks? 18

WELL DONE!

Try Again!

QUIZ!

• True or False- You should buy new shoes the week of your marathon.

True

False

WELL DONE!

Try Again!

The End!