Whether you are just looking to complete your first marathon, or are looking to improve your personal best time (PR).
- Keep a training log – daily, mileage, intensity
- Increase your mileage by increasing the number of days, before you increase your distance
- Keep a conversation pace – meaning you can easily hold a conversation while running
- Increase your easy miles, to avoid injuries
- Get good gear
- Keep good running form
- Do key half-marathon workouts
- Add in Tempo Runs – 85-90%% of max heart rate for 20 min or 3 miles
- Add long-runs – one day a week that is significantly longer than your other days
- Add intervals – 30(seconds)/50%(max speed), slow 90 seconds | 30/75%, slow 90 seconds | 30/100%, slow 90 seconds(repeat 4 times)
