Running a Marathon
Jennifer Arora
EDUC W200

Table of Contents
• Getting Motivated
• Getting Started
• Building Endurance
• Doing Speed Work
• Tracking progress
• Tracking progress (cont.)
• Nutrition & Rest
• Great Food for Runners
• Finishing Strong
• References

Getting Motivated
• Create a playlist on your IPOD with all your
favorite up beat songs.
• Purchase a pair of comfortable
running shoes.
• Map out some routes.
• Recruit a running buddy.
• Register for a Marathon.

Getting Started
• Weekly base mileage > 30 miles per week.
• Set goal for your Marathon.
• Create a 16 week training program.
– Include:
• Speed work
• Long runs
• Recovery runs
• Rest days

Building Endurance
• Weekly long run = ½ of weekly mileage total.
• Increase weekly long run by ~ 10%.
• Hydrate and consume simple sugars during long runs.
• Stay consistent.
• Don’t forget to stretch.
“Every Journey begins with a single step.”
-- Confucius

Doing Speed Work
• Practice running at marathon goal pace (run mile repeats at
goal pace with a short rest in between.)
• Yassos- 800 meter run followed by a 400 meter recovery
jog.
• Yasso 800m pace should be equal in minutes to your
marathon goal time. (800m = 4 minutes for a 4 hour
marathon.)
• Speed work should be done 1 or 2 times a week.
• Don’t forget to stretch.

Tracking progress
• Keep track of:
– Speed work
– Distance and time
– Hills
– Weather
– Any other important factors

Tracking progress (cont.)

Nutrition & Rest
• Rest is just as important as
running (rest at least 1 day
a week.)
• Nourish your body before and after runs with
balanced meals (include carbohydrates,
protein, and fats.)

Great Food For Runners
• Proteins
– Chicken, Eggs, Salmon, and Milk
• Carbohydrates
– Whole wheat bread, Oatmeal, Fruit, and Brown
Rice
• Fats
– Nuts, Olive Oil, and Cheese

• Finishing IS finishing strong
• Go out and celebrate your
accomplishment.
• Be sure to rest and recover
before you start training for
your next marathon (can’t
just run one!)

References
• Food Pyramid. Retrieved June 21, 2009, Web
site: www.myfoodpyramid.com
• Runner's World. Retrieved June 21, 2009, Web
site: http://www.runnersworld.com/