How to train for
marathon
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Marathon plans for all levels.
From beginner to advanced, find the perfect plan for your preparation
Além da Maratona
Abner Santana
Desafio Maratona do Rio
Magic Training
Emile Cairess - Maratona
Renato Canova
Are you ready for the marathon?
Solid running base
Be able to comfortably run 30-40km per week
12-18 weeks available
Allow enough time for proper preparation without skipping steps
Clear goal
Decide whether you want to just finish or target a specific time
Health check
Get a medical check-up before starting intense training
Training phases.
Weeks 1-4
Base
Building volume and aerobic endurance
Weeks 5-10
Development
Specific workouts and increasing long runs
Weeks 11-14
Peak
Maximum volume and race simulations
Weeks 15-16+
Taper
Gradual reduction and recovery
Essential elements of training.
Weekly long run
Long run of 25-35km, fundamental for adaptation
Pace workouts
Tempo runs and progressives at marathon pace
Nutrition
Test gels and hydration during long runs
Recovery
Quality sleep and active rest days
Mistakes to avoid in the marathon.
Starting too fast
Going out too fast in the early kilometers is the most common mistake.
Ignoring the taper
Not reducing volume compromises recovery and performance.
Trying new things on race day
Never use shoes, clothing or nutrition you haven't tested in training.
Skipping recovery runs
Easy days are just as important as hard workouts.
Simple. No surprises.
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