Running a marathon or half marathon can be a daunting task, especially if you have never attempted one before. However, with the right training and mindset, anyone can successfully complete a race. In this article, we will explore some tips for your first marathon or half marathon plan

First, it’s important to understand the difference between a full marathon and a half marathon. A full marathon is a 26.2 mile race, while a half marathon is 13.1 miles. While both require endurance and training, a half marathon can be a good starting point for beginners. If you’ve never run more than a few miles at a time, it may be a good idea to work your way up to a half marathon before attempting a full marathon.

The first step in preparing for a marathon or half marathon is to set a realistic goal. This could be finishing the race within a certain time frame, completing the race without stopping, or simply crossing the finish line. Once you have set your goal, you can create a training plan to help you achieve it.

Your training plan should include both running and cross-training activities. Running should be the main focus of your training, but it’s important to incorporate other exercises to improve your overall fitness and reduce your risk of injury. Cross-training activities could include swimming, cycling, or strength training and are one of the best tips for running your first marathon or half marathon.

A half marathon plan typically spans 12-16 weeks and includes a combination of running and cross-training activities to build endurance, speed, and strength.

Here’s an example of a 12-week half marathon plan:

Week 1-2:

  • Monday: Rest
  • Tuesday: 2-3 mile run
  • Wednesday: Cross-training (cycling, swimming, or strength training)
  • Thursday: 3-4 mile run
  • Friday: Rest
  • Saturday: 4-5 mile run
  • Sunday: Rest

Week 3-4:

  • Monday: Rest
  • Tuesday: 3-4 mile run (include hills or intervals)
  • Wednesday: Cross-training (cycling, swimming, or strength training)
  • Thursday: 4-5 mile run
  • Friday: Rest
  • Saturday: 5-6 mile run
  • Sunday: Rest

Week 5-6:

  • Monday: Rest
  • Tuesday: 4-5 mile run (include hills or intervals)
  • Wednesday: Cross-training (cycling, swimming, or strength training)
  • Thursday: 5-6 mile run
  • Friday: Rest
  • Saturday: 6-7 mile run
  • Sunday: Rest

Week 7-8:

  • Monday: Rest
  • Tuesday: 5-6 mile run (include hills or intervals)
  • Wednesday: Cross-training (cycling, swimming, or strength training)
  • Thursday: 6-7 mile run
  • Friday: Rest
  • Saturday: 7-8 mile run
  • Sunday: Rest

Week 9-10:

  • Monday: Rest
  • Tuesday: 5-6 mile run (include hills or intervals)
  • Wednesday: Cross-training (cycling, swimming, or strength training)
  • Thursday: 7-8 mile run
  • Friday: Rest
  • Saturday: 8-9 mile run
  • Sunday: Rest

Week 11-12:

  • Monday: Rest
  • Tuesday: 5-6 mile run (include hills or intervals)
  • Wednesday: Cross-training (cycling, swimming, or strength training)
  • Thursday: 5-6 mile run
  • Friday: Rest
  • Saturday: 10-11 mile run
  • Sunday: Rest

A marathon is a long-distance race that covers a distance of 26.2 miles, and requires a significant amount of physical and mental endurance. A marathon training plan typically spans 16-20 weeks and involves a combination of running, cross-training, and rest days to build endurance, speed, and strength. Here is an example of a 16-week training plan for a marathon:

Week 1-4:

  • Monday: Rest
  • Tuesday: 4-5 mile run
  • Wednesday: Cross-training (cycling, swimming, or strength training)
  • Thursday: 5-6 mile run
  • Friday: Rest
  • Saturday: 7-8 mile run
  • Sunday: 3-4 mile run

Week 5-8:

  • Monday: Rest
  • Tuesday: 5-6 mile run (include hills or intervals)
  • Wednesday: Cross-training (cycling, swimming, or strength training)
  • Thursday: 6-7 mile run
  • Friday: Rest
  • Saturday: 9-10 mile run
  • Sunday: 4-5 mile run

Week 9-12:

  • Monday: Rest
  • Tuesday: 6-7 mile run (include hills or intervals)
  • Wednesday: Cross-training (cycling, swimming, or strength training)
  • Thursday: 7-8 mile run
  • Friday: Rest
  • Saturday: 11-12 mile run
  • Sunday: 5-6 mile run

Week 13-14:

  • Monday: Rest
  • Tuesday: 7-8 mile run (include hills or intervals)
  • Wednesday: Cross-training (cycling, swimming, or strength training)
  • Thursday: 8-9 mile run
  • Friday: Rest
  • Saturday: 13-14 mile run
  • Sunday: 6-7 mile run

Week 15:

  • Monday: Rest
  • Tuesday: 7-8 mile run (include hills or intervals)
  • Wednesday: Cross-training (cycling, swimming, or strength training)
  • Thursday: 5-6 mile run
  • Friday: Rest
  • Saturday: 10-12 mile run
  • Sunday: 4-5 mile run

Week 16:

  • Monday: Rest
  • Tuesday: 5-6 mile run (include hills or intervals)
  • Wednesday: Cross-training (cycling, swimming, or strength training)
  • Thursday: 3-4 mile run
  • Friday: Rest
  • Saturday: 8-10 mile run
  • Sunday: Rest

Note: This is just an example, and your training plan may vary depending on your fitness level, experience, and personal goals.

In addition to running, it’s important to include cross-training activities to improve your overall fitness and reduce your risk of injury. Cross-training activities could include swimming, cycling, or strength training.

It’s also important to gradually increase your mileage each week to avoid overtraining and reduce your risk of injury. You should listen to your body and adjust your training plan if you experience any pain or discomfort.

Finally, it’s important to taper your training in the final week or two leading up to the race to allow your body time to rest and recover. This may involve reducing your mileage and focusing on rest and recovery activities such as stretching, foam rolling, and massage.

In addition to physical preparation, it’s important to prepare mentally for a marathon or half marathon. It can be helpful to break the race down into smaller segments, focusing on one mile at a time. You can also create a playlist of motivational music or use visualization techniques to help you stay focused and motivated throughout the race.

On race day, it’s important to arrive early to give yourself plenty of time to warm up and mentally prepare. It’s also important to dress appropriately for the weather and to wear comfortable shoes that you have trained in. You may want to carry a water bottle or hydration pack to stay hydrated throughout the race.

During the race, it’s important to listen to your body and pace yourself accordingly. Don’t start out too fast or you may burn out before the end of the race. If you feel yourself getting tired or sore, take a break to stretch or walk for a few minutes.

Finally, as you approach the finish line, it’s important to give it your all and finish strong. You may want to sprint the final stretch or simply focus on putting one foot in front of the other until you cross the finish line.

Having a marathon or half marathon plan is an incredible accomplishment that requires hard work and dedication. While it can be challenging, it’s also an opportunity to push yourself and achieve something you may have thought was impossible. With the right training and mindset including these tips for running your first marathon or half marathon, you’ll be on your way to finishing in fine form.

Some resources to help you find out about running races in Edmonton this summer.

One place to start is the Edmonton Marathon website (edmontonmarathon.ca), which typically hosts multiple races throughout the year, including a full and half marathon, a 10K, and a 5K.

You can also check with local running clubs, such as the Running Room (runningroom.com), which often hosts events and clinics throughout the year.

Other resources to check for upcoming races include the Running Room events calendar (events.runningroom.com), the Running in the USA website (runningintheusa.com), and the Canada Running Series website (canadarunningseries.com).

It’s important to note that due to the ongoing COVID-19 pandemic, race schedules may be subject to change, so be sure to double-check with the organizers for the latest information and any safety protocols in place.