Yes, people do seek information on running a marathon without training much. Why would anyone be willing to run a marathon without training for the event? Well, you would be surprised that there are many that do. Remember, not all of us want to run 80 to 120 miles a week training for a 26.2 mile race.
There are people throughout the world who simply want to start and finish the race. Furthermore, there are countless people who will never desire to run a marathon. I can say that after running marathons from 2002 to 2013 that I don't blame them. Of course, I'm kidding but the event is not always fun. It can be and there are certainly strategies I will discuss that will help you finish the race.
The important thing to be mindful is to finish the race, not necessarily to race. Your goal may not be to run a 2.30 marathon. That being said, you can still start and finish the race and have a blast doing it.
How Long Does it Take to Run a Marathon without Training
The marathon is a very challenging event that will require you to at least put in 20 miles per week. Can you run a marathon with limited training? Absolutely. If you run 4 days a week and run 4-6 miles per day you will be fine.
Again, if your goal is to race the distance and expect to run a time like a sub 4 hour marathon you may need to train more. We all were born with different genetics. I ran a 2.19 marathon after training from 1992 to 2007. That being said, there are numerous other marathoners who seem to run these types of times every few months.
There is no way I would have run this type of time without training much. Of course, I was training to be competitive and win a major marathon. It wasn't much fun preparing for marathons in this way.
Running a marathon without training much can most certainly be achieved. I don't think you need to run much more than 20 miles a week in order to start and finish a marathon. If you train for 12 to 16 weeks leading into your marathon 20 miles per week will still do the job.
Can You Train for a Marathon Without Long Runs?
Yes. The majority of experts say that you absolutely need to do long runs in order to run a marathon. While I do agree with this your focus may not be to necessarily race the distance. Perhaps your goal is to run your first marathon or to simply running a marathon without training much. Can you still compete and run a fast time for the marathon without preparing that much for it.
Of course. I ran my fastest 10-mile time of 51.29 at the 2007 Cherry Blossom 10-miler off of mileage. No track sessions or speed work. That being said, I trained hard for other 10-mile races and never improved on that time. The only time I ever ran faster was hitting the 10-mile mark of my half marathon PR 1(1.07.06) in 50.54.
Again, the focus needs to be on quality versus quantity when it comes to training for the marathon. Quantity isn't going to be in the picture either. Your maxing out between 20 to 30 miles a week rather than 70 to 120 miles per week which seems to be the norm with marathon preparation.
Tips For Running A Marathon with Limited Training
Focus on consistent training. Often times, the hardest part of marathon training is staying persistent and consistent with your training. You can build enormous strength and endurance just doing 20 to 30 miles a week over a long period of time.
Remember, it is about consistent accumulation of mileage that will build that strength you are looking for.
Omit the long runs. That is, omit the longer long runs. You don't need to have extensive long runs to start and finish a marathon without training much for one. You can do a 8 to 10 mile long run as opposed to a 16 to 24-mile long run and still get outstanding results.
There have been numerous athletes who drop their long runs significantly and run new personal bests.
Strengthen Your Body
Do strength training. You don't need to lift heavy so focus on very, light weight with her repetitions. You can implement a mixture of strength training on top of your weekly mileage. Why will this work? You are strengthening your corp running muscles. In addition, you are building strength and stamina with your weekly training.
You don't have to get too “in the weeds” with this training set up either. Push ups and sit ups alone are significant and will yield you great results. Remember, a strong upper body and mid-section will keep your form strong during the race.
Furthermore, strength training also recruits more fast twitch muscle fibers much like speed training. So, you run more efficiently and are able to clear lactic acid faster than it building up in your blood stream. Long, slow easy running will certainly build endurance. That being said, you also need to build on your stamina. Strength training will help you do this.
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There are 5K to marathon training programs there, fit for athletes of all capabilities. Interested in a new training program for the new year? Seeking a different strategy to prepare for your next marathon? RunDreamAchieve training programs are easy to download, come in powerpoint format and will help yield you better results.
The best results come when you are working smarter. There are plenty of hard working athletes out there prepping for the marathon and not meeting their goals. That being said, sometimes just a few minute changes in your training can make the biggest difference.
Invest in a Great Marathon Training Program
I created RunDreamAchieve training programs to ensure this happens. Personal development is key to running success as you can bypass the mistakes of others and perform better using leverage. Leverage simply means doing more with less. So, running a marathon without training much for it can certainly be done successfully.
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RunDreamAchieve University continues to evolve. Courses definitely take time to create. That being said, there are courses new available for athletes such as yourself training for the marathon distance. In addition, there are courses for athletes seeking to break the 2 hour half marathon.
Would you like to discuss your training goals over a call. Check out our consultation services. The best way to get to the heart of getting better results faster is talking one on one. Yes, it is an investment but I always focus on spending as much time as my clients need over the phone or via Skype.
How Can I Increase My Stamina for Running a Marathon?
There are variety of things you can do to mix up your marathon preparation. I am a big believer in mental training. We all have become very good at our physical preparation for the marathon. How much time is being spent on mental training?
I focused on visualizing myself finishing the marathon under 2 hours and 22 minutes from 2002 to 2007. I spent about 20 to 30 minutes per day every day seeing myself crossing the finish line with 2.21.59 on the clock. It definitely works. That being said, mental training only works if you work it. You cannot just visualize yourself running a marathon and finishing without putting in any work whatsoever.
Thus, running a marathon without training much can certainly be done and successfully. You should definitely emphasize mental training and see yourself running and racing over this distance successfully. Stamina can be increased by doing those tempo runs and working on your leg speed. Strides are also very good in terms of focusing on your overall leg turnover.
Tempo runs should be conducted at a heart rate of 165 to 174 beats per minute. This depends on your age. I recommend doing your tempo runs at or near 88 to 94 percent of your maximum heart rate. A good way to find your maximum heart rate is to subtract your age from 220.
Can You Train For A Marathon Running Once A Week?
Yes, but I can assure you that it won't be much fun. Well, it depends on what your goals are and how many miles per week you are aiming at running.
If we focus on the 20 to 30 miles a week training for your marathon without training much then that is a big effort once a week. Sure, you could still train for a marathon running 5 to 15 miles a week. Is that manageable and can that be done with one run a week? Of course. So, it all depends on how you are wanting to set up your training.
You'll want to work on your stamina as mentioned above. Focus on working on strides, tempo runs and track sessions. These types of workouts will be conducted at speeds that are much faster than you are aiming on racing at.
Train Faster Than You Are Seeking To Race At
I always emphasize training at 30 seconds to 1 minute faster than your goal marathon race pace. For example, if your goal is to break a 3.30 marathon you need to train at 7 minute mile pace and faster. This will make 8 minute mile pace, what is required to run a 3.29.59, feel much easier and in more of your control.
Yes, you can train for a marathon running once a week but you will have to decide how to set up that training. For example, I may do a long run of 15 to 20 miles one week. The next 15 to 20 miles easy followed the next week with a mixture of fast and slow running such as a fartlek workout.
It certainly will be much more challenging running once per week rather than a few times. That being said, it is still very doable and can be done.
Consequences of Running a Marathon without Training
I always recommend preparing for a marathon prior to participating in one. It would be one thing if you were wanting to run a 5K or 10K without training much for these race. It is another thing to attempt to run a marathon without training or without training much at all for one.
Your muscles, ligaments and tendons need to be conditioned for the rigors this event will throw at you. It takes an enormous amount of stress off of the body if you plan and prepare adequately for the distance. You run the risk of an injury being ill-prepared to cover the marathon distance.
Be Mindful
Who needs that right? No one does. So, you need to be aware of some of the consequences of running a marathon without training. One, you run the risk of an injurt previously mentioned. Second, you may or may not be able to finish the marathon without training for it. Be open to that fact and don't get discouraged if you cannot finish the distance the first time.
A marathon is challenging but I believe if you do a mixture of walking and jogging throughout your event you will be fine. Athletes can still get the job done on very minimal work. You need to understand that racing a marathon and running one are certainly not the same. So, what are your goals? Is it to run the distance in a specific time? Compete in your first marathon? Is it to run a marathon for the first time without training as extensively as you have in the past? If so, perhaps this is an experiment on your part.
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Then definitely visit the RunDreamAchieve YouTube channel and tell me how it goes for you. I am all ears and want to know. Don't get discouraged if you do not run the distance as fast as you would like or don't finish. There are always other marathons to participate in. One of the key character traits I have seen in successful marathoners is they never lose enthusiasm for the sport.
Remember, have fun out there. Enjoy the sport. I like the idea of running a marathon without training much for one. It can be somewhat frustrating and demanding on your time to run 70 to 120 miles per week. So, running at much lower mileage and to have that extra free time am sure will make your experience positive and more enjoyable.
Closing Thoughts
First, you are crazy for wanting to run a marathon without training much. I raced this distance from 2002 to 2013 and run now for general fitness. I don't miss the hard training but had a blast running in marathons over the years. That being said, running a marathon without training for one without the intention of racing can certainly be fun.
I certainly will consider running another marathon in the future. That being said, I will not be doing the consistent 70 to 130 mile weeks I was accustomed to doing leading into my past marathons.
I hope this article has been helpful and insightful. My goal here is to simply help athletes get better results using leverage. Can you run a marathon on 20 to 30 miles a week or less? Absolutely. Are there athletes out there that routinely run marathons on minimal training? Of course. You may not break a 3 hour marathon on such low mileage but that more than likely isn't your goal.
Follow Successful Marathon Training Principles
Stay focused on the fundamentals. Drink plenty of water, get proper rest, pay attention your nutrition. In addition, work on your speed as we discussed. Spend some time training at 85 percent of your maximum heart rate. I would run a few of your miles within your long run at this intensity. Also, do those aerobic capacity workouts. For example, repeat 200 to 800 meter repeats on the track at 175 beats per minute or higher. Yes, you will not be able to spend too much time at this intensity.
That being said, it will make your goal marathon race pace feel much easier and relaxed. It will also drastically improve your stamina and strength. Scroll back up and review the personal development section of this post. Visit those areas of this site as they will certainly help to set you up for success in your marathon preparation.
Thanks for taking the time to visit RunDreamAchieve. Keep me posted on your progress at the RDA YouTube channel. You can still get great results by using leverage. Remember, work smarter, not harder. There are already endless amounts of marathoners around the world working hard who don't necessarily enjoy or are getting the results they want. You can still succeed at the marathon on much lower volume.
Lastly, continue to focus on quality over quantity and you will set yourself up for success. Leverage means doing more with less. Smarter training and better results is key.
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