If you’re training to run a faster marathon, you’ll need more than just physical and mental strength. You’ll also need to make sure you’re fueling correctly. And you’ll want to consider the timing of your mileage.
The first step to running a faster marathon is to set your goal pace. Using a tool such as the McMillan Running prediction calculator, you can get an idea of what your ideal marathon speed is. Once you know your pace, you can calculate how many minutes per mile you’ll need to cover your target distance.
In addition, you should be aware of the different types of training available. For example, marathon training usually includes several long runs. These are important because they build your endurance and prepare your legs for running for a long period of time. Also, you should test new foods and drinks before the big day.
You should also use a pace chart to help you determine your best pace. This will allow you to adjust your pace depending on conditions. It’s also wise to include a rest day in your training schedule. Not only is it important for physical recovery, it will help you maintain your psyche and prevent injury.
Another good idea is to do a little bit of cross training. Cross training is great because it provides a break from the monotony of a single-focused workout. However, keep in mind that you should still do at least one full-on workout a week.
Your training schedule should include a few speed workouts. Speed workouts are short, sharp sessions designed to make you faster than you were before. These can be anything from a 10 x 800m to a series of 5 x 2 miles.
When it comes to running a faster marathon, you’ll also need to make sure you’re getting the right amount of rest. If you’re training for a marathon, you’ll need to take a day off from running every few weeks. But you should also make sure that you’re running plenty of miles each week.
In order to make the most of your efforts, you’ll need to mix things up. Instead of doing the same boring long run each week, try running on a different terrain each day. As a result, your muscles will be fresh and you’ll be less likely to suffer from muscle imbalances.
Finally, you’ll need to do some strength training. This can be done before or after a long run. Alternatively, you can do bodyweight exercises to strengthen the main muscle groups in your body. Doing exercises such as squats, lunges and deadlifts will work your glutes and core, while overhead presses will work your arms.
While there are a lot of other factors to consider when training for a faster marathon, the biggest is actually running fast. Most people don’t realize that they can’t go full speed ahead on race day, but they can still run their best. By using a plan and a mantra to keep you motivated, you can train to achieve your goals.