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  • Original Marathon Team

8 week Original Marathon Training Plan



It is likely that Original Marathon is not your first marathon. And as such, you're probably experienced and have a training plan in mind. But we thought we'd share some basic principles to help you (or remind you) about the basics of training to run a marathon.


In just eight weeks, you can prepare yourself to be an Original Marathon finisher. So, let's dive into an effective 8-week marathon training plan that will set you on the path to success.


Weeks 1-2: Build a Foundation

Begin with moderate runs to build a solid foundation. Incorporate three to four days of running per week, focusing on establishing a comfortable pace and increasing your mileage gradually. Include one day of cross-training to strengthen your muscles and prevent injury.


Weeks 3-4: Introduce Speed Work

Now that you've built a base, add speed workouts to improve your pacing. Incorporate intervals, tempo runs, and hill sprints to enhance your cardiovascular fitness and running efficiency. Continue with three to four days of running per week and maintain your cross-training routine.


Weeks 5-6: Increase Mileage

Gradually increase your long run distance during weeks 5 and 6. Aim for a weekly long run that gradually extends, building both physical and mental endurance. Keep a balance between speed workouts, easy runs, and rest days. This period is crucial for adapting your body to longer distances.


Weeks 7-8: Taper and Final Preparations

As you approach race day, begin tapering your mileage. Reduce overall training volume while maintaining intensity. This allows your body to recover and store energy for the marathon. Use this time for mental preparation, focusing on your race strategy, nutrition, and rest.


Key Training Tips:

1. Listen to Your Body: Pay attention to any signs of fatigue, soreness, or injury. Adjust your training accordingly to prevent overtraining and injuries.

  

2. Nutrition and Hydration: Fuel your body with a balanced diet rich in carbohydrates, proteins, and healthy fats. Stay hydrated, especially during long runs, and experiment with race-day nutrition to find what works best for you.


3. Rest and Recovery: Incorporate rest days into your weekly schedule to allow your body to recover. Sleep is equally important, so ensure you get adequate rest to support your training efforts.


4. Race Day Strategy: Plan your race day strategy, including pacing, hydration, and fueling. Familiarise yourself with the course and visualise crossing the finish line.


Conclusion:

Embarking on an 8-week marathon training journey is challenging yet rewarding. With dedication, consistency, and smart training, you can prepare yourself to be an Original Marathon finisher. Remember to stay focused, listen to your body, and celebrate the progress you make along the way.

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