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How to Train for a Marathon in 3 Months or Less

How to Train for a Marathon in 3 Months or Less
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Completing a marathon is on the bucket list for many people. If you’re not already a long distance runner, chances are you have no idea how to go about this mammoth task.

Running a marathon is very doable. I’m going to teach you how to train for a marathon so you can get it done in just three months.

A marathon is 26.2 miles and, depending on the race, you can expect runners to finish anywhere in between two and six hours.

There are a few things to keep in mind.

Running 26.2 miles is a long way. It is very demanding on your muscles, tendons, ligaments, bones, cardiovascular fitness, and is just as demanding on your mental stamina.

At any one time, 50% of all runners are injured. They have shin splints, plantar fasciitis, stress fractures and unexplained niggles. Do see your doctor for a check-up before engaging in any strenuous activity. If you experience any soreness other than general fatigue, you must see a professional right away for a quick fix–-better to miss a day of training while the injury is easily repairable than to a miss a month of training because you thought it would go away.

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One more warning:

Running is addictive. Once you finish your marathon, you will not be the same person you were when you started training. You will be stronger in your body and in your mind. You will know that sense of freedom unique to runners. You will salute others in your neighborhood with that grin known to all runners. And you will become a better person.

If you have the guts to commit to a marathon, you should start by familiarizing yourself with running terminology.

Long Steady Distance (or LSD) – This is your most important run of the week. You will go at a steady reasonable pace for a longer distance than your other runs. This run builds up your endurance stamina. Beginner’s tip: Include regular walk breaks.

Tempo – This run is the medium distance run in your week, and is done a little faster than your LSD. This run will improve your lactic threshold, which is that burn you get in your legs when you are pushing it. Beginner’s tip: Push the pace, but don’t go totally flat out.

Fartlek – This hilariously named run is Swedish for speed play. In this run you will alternate between fast and slow running. Over time, this will help increase the speed of all your other runs. Beginner’s tip: Alternate between running as fast as you can and walking. Use lamp posts or street corners to decide when to walk or run.

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Easy – Just like it sounds, this run is shorter, slower and more relaxed than the others. Its purpose is to keep your legs ticking over to add a few extra miles in your week, without putting additional stress on your muscles and bones. Beginner’s tip: Always run this slower than your natural run pace. If your pace is very slow, make this a walk.

Rest – Rest is the most neglected part of training. Rest is doing nothing, sleeping, eating, hydrating, getting a massage, and chilling out after the previous strenuous weeks. Rest is when your muscles and bones strengthen, your immune system rejuvenates, and your body prepares itself for your next session. Do not skip this!

Those terms are really all you need to know to complete a marathon. Once you’ve picked your race, you can start training.

Each run needs to be done once each week. Every 4 weeks, you’ll take a recovery week where you’ll only do Easy runs.

Most people do their LSD on the weekend when they have more time. Simply pick which day of the week suits you best and stick to that. Your Easy run will best fit either the day before or the day after your LSD. Your Tempo and Fartlek will fit in whichever other days work best for you.

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Here’s an example of how this might fit into your week:

how to train for a marathon in 3 months or even less

    Now you’ll need to build your plan–in this case three months (or 13 weeks)–until Race Day. It is best to plan it all out now, rather than doing it on a weekly basis.

    • Fill in your LSD run distances first. These will build up gradually over time.
    • Build in your recovery weeks approximately every 4th week.
    • Add in your Easy runs.
    • Add in your Tempo and Fartlek runs.
    • The 7-10 days before the marathon you’ll need to taper your training.

    Here’s a sample for you:

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    how to train for a marathon in 3 months or even less

      Tips:

      • If you have already been running for a while, you can skip the first 4 weeks of this plan and knock it off sooner!
      • Many runners have GPS watches. They are great to help you keep track of your distance and pace. If you don’t want to fork out for a specialist watch, there are many free apps available to download on your smartphone.
      • Depending how long the marathon will take you, you may need to learn how to eat food on the go. Glucose gels are the most convenient source of energy. You can also experiment with energy bars or by adding honey to your drink.
      • Carrying a drink bottle for more than a few miles is very annoying. There are plenty of waist packs, hands-free bottles, and hydration backpacks available so you don’t need to carry a bottle.
      • For your first marathon, time isn’t important. The important thing is that you did enough training to complete it. If you feel rubbish on the day, or the weather is crazy, that’s okay. Take it easy, chat to other runners, and soak up the atmosphere.

      When the going gets tough, dig deep and remember you are one of us now. You are a runner. Best of luck!

      Featured photo credit: Army 10-Miler – 2010 – AUSA – FMWRC – United States Army – 101024 / photo by familymwr via fotopedia.com

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      Last Updated on July 12, 2021

      100 Incredible Life Hacks That Make Life So Much Easier

      100 Incredible Life Hacks That Make Life So Much Easier
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      Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

      By tweaking little things in your daily life, it can make your life much more convenient!

      Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

      83 tie a small piece of bright colored fabric

        84 write random letter

          85 use a rubberband

            86 dorm smell bad

              87 lean your phone on your sunglassess

                89 how to waterproof your shoes

                  90 take a picture of the name card

                    91 iron inside out

                      92 old newspaper

                        93 tumble try shoes

                          keep a card like this

                            SONY DSC

                              94 soap bar

                                95 make a hole

                                  96 drop the battery

                                    97 use a coozie

                                      98 when taking a picture

                                        use a clean dust pan

                                          try a pants hanger

                                            use your cellphone light

                                              use a spring from an old pen

                                                quick and easy iphone speaker

                                                  user binder clips

                                                    wrap a wet paper towel around your beverage

                                                      put pancake mix in a ketchup bottle

                                                        clean out an old lotion bottle for your beach

                                                          use a muffin tin to serve condiments at a bbq

                                                            doritos are great for kindling

                                                              use nail polish to identify different keys

                                                                use a hanging shoe rack to store cleaning supplies

                                                                  freeze grapes to chill white wine without

                                                                    use paper clips to organize your cables

                                                                      almost finished your jar of nutella

                                                                        sick of having a box full of tangled

                                                                          unroll the rim to increase the capacity

                                                                            cut open toilet paper rolls and use as a cuff

                                                                              remove the stem from strawberries

                                                                                turn an old bottle into a simple little cord holder

                                                                                  for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                    how to fold a fitted bed sheet

                                                                                      tired of snoozing past your alarm

                                                                                        place a rubber band around an open paint can to wipe your brush on

                                                                                          ut a wooden spoon across a boiling pot

                                                                                            use bread clips to save flip-flops

                                                                                              take pictures of friends holding items

                                                                                                how i always know which headphone is the left one

                                                                                                  put a stocking over the end of a vacuum

                                                                                                    How to make sure you drink enough water

                                                                                                      user a can opener to open blister

                                                                                                        good sandwich guide

                                                                                                          turn your muffin pans upside down

                                                                                                            50 pounds of groceries and living on the 5th floor

                                                                                                              the right way to make a blt

                                                                                                                add one teaspoon of baking soda

                                                                                                                  38

                                                                                                                    hair straighteners equals to collar irons

                                                                                                                      stack your clothes vertically to see them all

                                                                                                                        the right way to make cookies in the summer

                                                                                                                          how to clean a blender

                                                                                                                            the right way to eat a popsicle

                                                                                                                              use bread clips to label and organize power cords

                                                                                                                                to get the built up residue off of your shower head

                                                                                                                                  user a hair clip to orgainize long wires

                                                                                                                                    a frozen saturated sponge in a bag

                                                                                                                                      rub stuck zipper teeth with a graphite pencil

                                                                                                                                        use a soda pop tab

                                                                                                                                          50

                                                                                                                                            51 How to multiply large numbers in your head.

                                                                                                                                              52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                rub a walnut on damaged wooden furniture

                                                                                                                                                  kids fall out of bed

                                                                                                                                                    use toothpaste to clear up hazy car

                                                                                                                                                      58

                                                                                                                                                        59 keep pizza out while driving home

                                                                                                                                                          60 put your straw through the tab to keep it from rising

                                                                                                                                                            hold oreos with a fork so your fingers

                                                                                                                                                              Never lose your remotes again

                                                                                                                                                                hiding your emergency money

                                                                                                                                                                  use a bread tab to hold your spot on a roll

                                                                                                                                                                    if you are at a hotel and run out of chargers

                                                                                                                                                                      keep a square of cardboard in a ziplock bag

                                                                                                                                                                        If you need to pee or smoke at a bar

                                                                                                                                                                          drill holes in the bottom of your garbage

                                                                                                                                                                            use an accented letter as your passcode

                                                                                                                                                                              use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                do something unusual when locking the door

                                                                                                                                                                                  when heating leftovers space out a circle in the middle

                                                                                                                                                                                    dont burn yourself in those hard to reach candles

                                                                                                                                                                                      put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                        75 use a piece of paper to organize

                                                                                                                                                                                          use half a pool noodle

                                                                                                                                                                                            pencil case to store cables

                                                                                                                                                                                              78 clothespin to hold nail

                                                                                                                                                                                                79 make blts

                                                                                                                                                                                                  80 take a picture of your fridge

                                                                                                                                                                                                    81 fill plastic water bottles

                                                                                                                                                                                                      82 right ways to eat chips

                                                                                                                                                                                                        99 if your plug keeps failing

                                                                                                                                                                                                          100 put the banana on the wire

                                                                                                                                                                                                            88 before you throw away a post it

                                                                                                                                                                                                              Source: Reddit LifeProTips

                                                                                                                                                                                                              There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                              50 Top Parenting Tricks and Hacks That Will Make Life Easier And More Fun

                                                                                                                                                                                                              30 Brilliant Camping Hacks I Wish I Knew Earlier

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