How to run a marathon in Perth!
How long does it take to train for a marathon in Perth?
Most typical marathon training plans are 16 to 20 weeks long. During this time, you’ll typically run three to five times a week, increasing your mileage as you get nearer to race day. On the other days, you can cross train, do some low intensity exercise (think yoga or Pilates) and, most importantly, rest your legs, allowing them to fully recover for your Marathon in Perth.
Which plans are best suited for beginners, or what marathon finishing time should I aim for?
If you’re a complete beginner, it’s best to start with a training plan focused on getting you round the course, not finishing in a certain time. If you’ve run a few races and are used to running longer distances, take a look at our race time predictor using a recent finishing time to work out which plan is best suited to you.
What pace should I be running at?
Each training plan will include different runs, which require you to alter your pace to avoid burning out. From an easy run training pace, to a tempo run training pace, whether you’re a beginner or a well-practiced marathon runner, it can be difficult working out how fast to run. Use our training pace calculator to work out how quickly you should be running on each type of training run, by entering a recent race, or run, finishing time.
What should I do if I miss some of my marathon training plan?
Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. If you’ve missed four weeks or more, our best advice is to postpone your marathon, as it’s unlikely you’ll be able to get the time you want on race day having missed a month.
If you’ve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success. If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide.
I’m finding the training hard, how do I know when I need to back off?
If you are pushing the pace to get faster or adding distance to go further, your body will talk back to you. During training, learn to distinguish ‘good pain’ (discomfort from leaving your comfort zone) from ‘bad pain’ (something verging on injury).
I’ve got a last-minute charity marathon place, what should I do?
If you’ve got less time than the training plan suggests, the key goal should be to make your marathon as comfortable as possible, rather than aiming for a time. If you’ve done little or no running before, it’s going to be hard and you should built up the length of your training sessions using a combination of running and walking, and plan to use the run/walk strategy on race-day. By walking briskly for a minute a mile, you’ll finish with far less damage to your body, and probably just as fast overall as if you’d attempted a straight run.
Mix and match training schedules to work from your starting point with a view of extending your long run by no more than two miles a week, and your overall training volume by no more than four to six miles, depending on your fitness.
What about strength training for a marathon?
Of course, strength and conditioning is important for any runner, but especially when you’re training your body to run a marathon. Runners World have got plenty of strength workouts for runners in Perth.
What shoes should I buy for the marathon?
Before you begin training, it’s a good idea to get your gait checked, and yourself kitted out in a pair of shoes that will last the distance. We’ve have a Team of Trained Podiatrist who have access to the best running gait analysis equipment on the market and knowledge of the best footwear for any running style.
I’m not ready to run a marathon just yet, how should I train for a half?
If you’re looking to half the distance and train for a half-marathon, take a look at the West Australian Marathon Club’s half-marathon training schedule and get to know the community.
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