Couch to Marathon Transformation http://bit.ly/uL53ra

Coaching runners over the last 10 years has taught me that the productive marathon experience isn?t about a magical pill or program. I've given the exact training plan to ten runners and witnessed ten very different results. It?s not so much about what you need to do to prepare as how you manage the impact of training in your life, body, and mind. Instead of talking of mileage a week, it?s more essential to talk about the principles of marathon training - what I will refer to here as the Key Six Phases of the marathon lifecycle.





Phase One: Commit





It?s the one thing to set a race on your bucket list, it?s another to really pick a contest and drop the money on an entry fee. Signing up will provide you with something to show for your friends and family; it?s a gathering that one could mark as a milestone in your personal calendar. No one knows, perhaps you may also encourage some of your crazy buddies to register along with you!





Phase Two: Connect





Now that you are formally "in" for the race, it?s time to start building a little group who'll support and inspire you to your finish line. Even if you have your pre-existing group in position, here are several activities to do if you decide to start from the start. Find a local running shop where one can sit down and talk (even if briefly) with a fellow runner with regards to the right shoe for yourself. This shop will probably have the right information on the local run.





Phase Three: Conspire





With the event locked in plus a group to run with at least part of the moment, now you can turn your focus to your marathon training routine. Choosing the appropriate strategy has less to do with the routine itself, and more to do with you?so always put yourself first when you make your choice.





Phase Four: Consistency





Whatever plan you do end up selecting, your number one aim is get follow it as closely as you can. The most effective training plans are "Easy To Do," because there isn't any super-hard sessions or hard to comprehend guidance. The greatest goal of the marathon plan is to help you get prepared to deal with the rigors of 26.2 miles - and the fastest way for doing that is to get you running as often as possible for so long as you can handle during that time.





Phase Five: Doubt


No one is ever honestly completely ready for race day. Talk to anybody at the starting line on race weekend and you?ll hear plenty of wonderful memories of defeating obstacles like injury, scheduling, health, etc. It?s just part of what we do as runners; do the best to be focused and don?t be afraid to ask for support from the networks you've built in the early stages of the training.





Phase Six: Conserve


Once you are in a running groove, you?ll realize that running is pretty effortless. You enjoy it, it?s strengthening and it?s changing who you are. So if 40 miles a week is good?then 60 or 80 has to be better, right? If the 20-miler is good, a 24-miler has to be better, right? Wrong!





Remember our mantra of Consistency above; getting aggressive with all or part of your training is usually a really serious roll of the dice. The gamble might work for some, but they are generally within the minority, and it?s simply not worth it this early in your running career.





Dade is a lover of sports and he wants share to the world his passion on Marathon. Learn more about Couch to Marathon and get the best marathon training schedule suited for you.

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Training plan and tips for running?

My dad was the captain of the cross country team when he was in high school but I'm a dancer. He is doing running marathons and biking marathons and also some triathlons. Today we were talking and he said that I should try cross country or just running in general because I have the same body build as him. He also said that we both have larger lungs and extremely high oxygen level so we are built like runners. I have no training in running except for dance conditioning. I need some tips on how to train and get better at running. Also, I'm 5'3" and 107 pounds if that helps I'm also in my teens.
Thanks!

Answer
That really depends on the type of distance running you want to do.
If you want to be a very long distance athlete like I am(Events such as the Half Marathon and Marathon)then you should probaly focus less on speed and the track and focus on the longest distances you can possibly take on and then build up from there. I can't give you a complete training guide, but you can look some up.

If you want to be more of the shorter distances like 5k and 10k distances then you should incorporate more speed work into your training. Again, I can't give you a complete training guide, so you should look that up on your own.

As for even shorter distances such as anywhere from the 800m or shorter to the 2 miler, large amounts of raw speed runs and endurance events should be incorporated into your training. You probaly won't need to look up a complete training guide on this one, as you can sort of make up your own training scheldue and maybe speak to a coach on this one.

Either way, just start out with easy things! Don't expect to get it all incredible and fast on your first runs, just keep at it! You will get better! Maybe you can get your dad to help you with some training also.

Hope I helped

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