Are you seeking how to run a marathon in 3 months? If so, I'm glad you are here. 12 months is sufficient time to prepare well for a 26.2 mile race. I would prefer athletes focus on 16 to 20 weeks but you can still get the job one in 3 months.
The biggest problem for many athletes including me is how to plan your training to peak at the right time. A common mistake I made was running too fast too early in my training cycle.
For example, 6 weeks out from running 2.26.42 at the 2011 Monumental Indianapolis Marathon I ran a 20-miler in 1.50.02. This was averaging 5.30 per mile for the entire distance. I got too fit too soon. That being said, I still ran the second fastest marathon of my life and finished 5th.
The trick is setting up your training properly. I had done a 16-week build up leading into that race. What I should have done run 20 seconds per mile slower during that effort and did a 10-day taper rather than a 3 week taper.
Common Mistakes To Avoid Within A 3 Month Marathon Training Build Up
Focus on Quality
The best advice I can share with my readers and members of my YouTube Channel is quality over quantity.
Too many slow miles will make you an outstanding long, slow runner. We all have different goals. Some are seeking to break the 2 hour half marathon barrier while others may be seeking to break the 4 hour marathon barrier.
We all have different aims, physical and mental capabilities. You have to find out what works best for you. That being said, when it coms to racing and running a specific time you need to train in a specific way.
Quality training is going to matter when you go up against someone who has done their homework prior to competing against you.
Can you make the reactions to the moves your competitors are throwing at you within the race? Are you able to surge and pick up the pace when they are getting lazy?
Harder, more specific training will help race pace to feel easier and more in control.
Run Faster Long Runs
I teach this philosophy over at the RunDreamAchieve YouTube Channel. Below is a video where I covered my thoughts regarding doing faster, varied pace long runs.
This principle of training was the exact reason I was able to drop my marathon PR from 2.43.36 to 2.19.35.
In addition, I improved my best times from the 10K to the marathon distance. You don't need to run hard every weekend but you do need to start varying up the pace of your long runs.
Why run faster over a longer period of time? You want to teach the body to burn fat more efficiently and conserve carbohydrates. The trick is to improve your lactate tolerance and train at your anaerobic threshold.
The reason why your competitors beat you is they train far below their goal race pace. They have grown accustomed to handling pain better than you. How to run a marathon in 3 months comes down to following a legitimate plan that will tell you exactly what you need to do every day.
It takes the guess work and uncertainty out of your preparation. The running courses and training programs here at RunDreamAchieve were designed for this very reason.
My goal is to help my clients get better results by working smarter. There are far too many athletes that know how to work hard but don't always get the results from that hard work.
This is sometimes more difficult than the hard, anaerobic training we do. We as athletes are highly competitive and driven individuals. We don't always know how to slow down when it counts most.
Remember, the benefits of hard training come within the rest period. So, you need to pay attention to your recovery so you get the return on investment you seek.
A quality 12-week training plan can take a lot of pressure and uncertainty out of your preparation. Click on Training Programs in the navigation menu above and invest in a copy today.
Are you searching more for a one-on-one training experience? Check out the RunDreamAchieve running courses. They are comprised of video tutorials and are much more in-depth. If you desire a 3 month marathon training plan without the one-on-one interaction with me invest in a training program.
Improve Your Hydration Practices
If you want to run a marathon in 3 months you have to pay attention to the little details most athletes miss. How to improve athletic performance really comes down to focusing on what works and getting past what doesn't.
Often times, we don't ingest enough fluid and calories during our long runs in training. Additionally, we don't hydrate well enough after our workouts. I didn't start running faster over the marathon distance until I got this step right.
I neglected this part of my training and for years didn't see a new personal best in the marathon. If you want to get in the best shape of your life within a 12-week block of training you cannot neglect this piece. A common way to ensure you hydrated well and are hydrating properly is monitor the color of your urine.
In addition, I highly suggest learning about glutathione and investing in glutathione pre-cursor supplements. Few athletes know about the body's master antioxidant, glutathione. Its direct role within the body is to eradicate toxins, lower inflammation and eliminate free radicals and heavy metals.
Focus on Nutrition
We have a sister site called Nutrition Geeks you are welcome to visit. I am a big supporter of Herbalife Nutrition and use their products. The company has been around since 1980 and continues to help men and women around the world live a happier and healthier lifestyle.
In addition, people seem to enjoy starting their own home-based businesses with Herbalife. It helps them share a passion they already have and that is to live a happier, healthier and wealthier life.
Remember, marathon preparation is not just about the physical workouts that you do. What are you doing the other hours of your day? A common way to be successful is to pay attention to all the factors that go into being a great athlete.
You need to be looking at all angles of what makes athletes so successful over the 26.2 mile/42.2 kilometer event. How to run a marathon in 3 months comes down to paying attention to the little details your competition fail to focus on.
Feel free to leave a comment below if you have any questions or concerns.