How to train for a first marathon
Process map by Brian. 10 steps, 1 layer. Tags: fitness, running, sports, health.
- Runner: Pick a race 16 to 20 weeks away
- Plan or coach: Build a plan: easy runs, one long run and rest days
- Runner: Run most miles at an easy pace
- Your body: Muscles, tendons and the heart adapt slowly
- Runner: Long run grows by a mile or two each week
- Your body: Is anything sharp or painful?
- Runner: Rest and see a doctor or physio
- Runner: Taper: cut mileage for the last two weeks
- Runner: Eat, sleep and rest before race day
- Runner: Start slow, fuel often and finish