This Is the Minimum Amount of Training Necessary to Run a Marathon

The formation of a marathon can be a massive commitment, but all the marathon runners cannot rework all their life around a training plan. There are physical roadblocks such as injuries and disease (which can be difficult to manage, but which are not insurmountable). But you will also have mental obstacles, such as the difficulty of abandoning your precious free time. (I jumped a race last week because of a facetime surprise of an old friend. I am happy to have heard of her. I am stressed to have missed a race.)

After having run six marathons, I know that training for a race requires careful planning and execution and the ability to make the most of your limits. If you have trouble with this last part, consider me an authority as the most lazy marathon runner you know. It turns out that you can be irresponsibly busy, perhaps a little lazy and terrible to stick to the plans, but always run a marathon without injuring yourself.

Here are my mental hacks to develop a strategy of a racing plan when you lack both time and motivation.

The basics of a training plan on the marathon

The general consensus is that you must follow at least one training plan from 14 to 16 weeks, with 18 to 20 weeks being preferable.

Even if you have to move away from your training plan, or if you have to jump directly at week four to pile up everything, you must always have a plan in the first place. Here is my guide to properly choose a training plan adapted to your lifestyle, racing experience, employment commitments and your race goals. But after choosing your plan comes the difficult part: stick, even when nothing is fine.

Even once you have a plan, how can you run a marathon with minimum training? It depends – How do you think of being too painful to sit the next day? If you are determined to do it, here is the least you can get out of it without risking risking seriously.

1. Start with a base. You should be able to run comfortably 3 to 5 miles before starting a plan. If you can’t, spend a month building at this level. You can try to jump in a training plan for weeks before your current fitness level, but you could hurt yourself or go before going to the starting line of the marathon.

2. Prioritize long races. Your weekly long term is not negotiable. If you are unable to run at least 16 miles at least two weeks in advance, I wouldn’t even bother to try to run a marathon.

3. Pass training races each time you can. Aim for at least two additional points per week. You have to be an average race (from 4 to 5 miles and building up to 8 to 10), and you can be easy from 3 to 4 miler.

Here: the absolute naked eyelets of the training in the marathon. Now, here is how you can build on this to prepare more without going to do everything.

Invest in appropriate walking equipment

If you are going to try to take out a marathon, you don’t want to sabotage yourself with worn shoes or reverses related to the friction. Here is the basic equipment you will need to be the biggest possible marathon runner:

• Appropriate racing shoes. Think of trusted brands like Hoka and Nike. Personally, I turned shoes between the Saucony Sleeurphin Speed ​​5 and Brooks Ghost Max 3, so that I do not risk a single bulb before the day of the race.

• A racing belt. You will have a more pleasant race if you are not stuck to keep your phone or listen to your keys. The two big names in racing belts are Spibelt and Flipbelt, and you cannot be mistaken with one or the other.

• A fitness trackers or a GPS watch. I organized a lot of races without smart climbs, but during training, they can make a world of a difference, especially when it comes to turning back on me. Serious runners benefit from advanced measures in $ 300 + GPS watchesOccasional runners can opt for a budget option without frills like the Garmin Foreunner 55.

Follow the strategy “I am busy and inconsistent”

I would like to be an influencer of racing who can afford to orient my decisions around long races, but it is simply not the life I lead. (Yet-Nike, if you read this, draw me an email.) Until then, the approach “I am occupied and incoherent” is a question of honesty and self-acceptance. Follow these tenants whenever you train for a marathon with a bare minimum.

• Continue to prioritize long races. If you will ignore a few races, you cannot afford to jump your long term.

• Be flexible. Some runners are rigid over the days of the week corresponds to the distance they run. Personally, I look at my weekly schedule and work back from there. This means that sometimes my classic Sunday race is actually a Tuesday long on Tuesday. The exact day when your races will not matter as much as getting the races.

• Focus on time on distance. The weeks occupied, focus on the time spent running rather on the distance. A 30 -minute race is better than not at all. Think that “time over distance” will help you develop strategies in all levels, especially when you have to shorten individual races to tighten

• Something is better than nothing. Can’t keep in a full race? Make a 10 -minute jog when you can – or even several mini -runs throughout the day. It’s not ideal, but it’s better than nothing.

• Don’t do it too much. Although you need to prioritize your long weekly races, it is always unlikely to increase your weekly mileage by more than 10% at a time. If you have to jump a long race, you may want to mix long races so that you are not 10 to 18 miles (for example) on consecutive weekends.

One last advice

Remember that everything above is to make the bare minimum. Most marathon runners are not “naked” people. You will be more comfortable and less likely to injure yourself if you can integrate more training. But if life is embarrassing and you have to cut the corners, focus on the construction of your long term gradually and in at least two other races or cross-training sessions per week.

Even if you had planned to stick to an ambitious training plan, the strict minimum is everything you can manage. If so, don’t sweat. Listen to your body. If you feel pain (not just normal pain), take a break. It is best to arrive at the slightly underworld that was injured. Now lace these shoes and move. Or not – there is always tomorrow, right?