Running one step at a time: How I’m getting ready for my first marathon.
“For me, running is both exercise and a metaphor… In long-distance running the only opponent you have to beat is yourself, the way you used to be”, What I Talk About When I Talk About Running.
I recently had the pleasure to watch Joan Benoit Samuelson‘s Masterclass on running. When it comes to this topic, there probably isn’t anyone more competent to teach the physicality and spirit that goes into running. I might summarize her teachings on another occasion, but here I want to share my plan on how to gradually prepare myself for a marathon. Feel free to modify it for your own needs.
Short term goals (2-3 months):
Before every run-Strengthening Exercise 3 sets of:
- Plank
- squads
- sidestep high knees
- one leg raise bridges
Run 30 minutes in the combination:
- 2 minutes warm up
- 5 minutes run +2 minutes walk +5 minutes run+2 minutes walk+5 minutes +2 minutes walk +5 minutes run +2 minutes walk to cool off
Run three times per week
Learn to “lean into it” (mental fortitude, leaning in the pain instead of giving up).
Develop mental toughness for longer runs
Combine treadmill and roads
Run in bad weather
Practice visualization
Learn to hang on in there.
Do a 5k
Intermediate term goals (3-6 months):
Run 10 miles outside at least once per fortnight
Run at least 30 (combined) km per week
Run on trails
Run a 10k
Long term goals:
Run a 15k
Run a half marathon
Run a marathon
Climb mount Fuji/*54745756836*/