How To Train For A Marathon - The Only Guide You'll Need скачать в хорошем качестве

How To Train For A Marathon - The Only Guide You'll Need

🏃‍♂️ Marathon Training 101: The 4 Phases You NEED to Know 🏃‍♀️ G’day runners! Welcome back to the channel — I'm Russ, a 2:43 marathon runner (soon to be 2:39!) and your go-to source for all things running. Whether you're in the UK, Australia, or the US, if you’re a beginner or intermediate runner dreaming of crossing that marathon finish line, this video is for YOU. So you’ve decided to run a marathon — now what? Don’t stress. Today, I’m breaking down Marathon Training 101 into 4 clear phases, so you know exactly how to build your plan and crush your goals. Timestamps 0:00 Intro 0:49 Base 03:02 Build 05:01 Peak 06:20 Race/Taper 07:35 Russ' bonus tips 09:25 Russ' upcoming marathons 🔥 The 4 Phases of Marathon Training: Base Phase (Weeks 1-4): Building your aerobic capacity with easy runs, long runs up to 18km (11 miles), and strength training. Aim for 50–60 km (30–37 mi) per week. Build Phase (Weeks 5-8): Increasing mileage (60–75 km per week), adding tempo runs, intervals, and longer runs up to 25km (15 mi). Peak Phase (Weeks 9-12): Your toughest block! Long runs hit 35km (22 mi), race pace efforts, and maxing out at 75–90 km (47–56 mi) weekly. Taper Phase (Weeks 13-14): Reducing mileage by 30%, sharpening with shorter race-pace runs, and preparing mentally for race day. ✅ Key Training Tips: Focus on consistency — 4–6 runs per week. Long runs build gradually — Sunday mornings = longy time! Introduce race shoes during speed sessions in the Build phase. Strength train 2x a week, tapering to 1x during Peak. Fuel and hydrate properly during long runs — practice race-day nutrition. 🎯 Why This Works: Following these structured blocks lets your body build endurance, increase strength, and recover — ensuring you show up on race day fit and ready. 👟 Join the Running Community: If this breakdown helped, hit like and subscribe for more marathon tips. Drop a comment — what marathon are YOU training for? Let’s smash those goals together! #MarathonTraining #BeginnerMarathon #RunningTips #MarathonPlan #RunningCoach #MarathonPrep #GoldCoastMarathon #RunningCommunity #MarathonRunner#running #run #runner #runningmotivation #jogging #londonmarathon #parismarathon #bostonmarathon