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How long is a marathon?
A marathon is 42.195 kilometers long, which equals 42,195 meters.
This impressive distance dates back to the 1908 Olympic Games in London, where organizers added an extra 385 meters to ensure the race started at Windsor Castle and ended in front of the British royal family at Buckingham Palace. Since then, this distance has been standardized as the official marathon distance worldwide.
What is a half marathon?
A half marathon is a 21.1-kilometer race, exactly half the length of a full marathon. This format offers a unique mix of endurance and speed, making it an attractive distance for a wide range of runners. Many use the half marathon as a stepping stone toward a full marathon, while others prefer it as their primary race distance.
A half marathon is more than just a race; it’s a journey. With the right preparation and mindset, anyone can enjoy the thrill of crossing the finish line after 21.1 challenging and rewarding kilometers.
Marathon Training Plan
A well-structured marathon training plan is essential to prepare for one of the most demanding running challenges – the marathon. Whether you’re an experienced runner or a beginner, a dedicated training plan provides guidelines to build endurance, strength, and performance needed to conquer the legendary 42.195 km distance.
If you dream of completing a marathon, it’s important to have a structured training plan. This marathon training program is designed for both beginners and more experienced runners aiming to reach their goals. Below is a weekly overview of the training sessions:
Week 1–4: Base endurance building
- Monday: 45 minutes of easy running
- Wednesday: 30 minutes running with focus on technique
- Friday: 60 minutes of slow running
- Sunday: 90 minutes of slow running
Week 5–8: Increasing distance
- Monday: 45 minutes of easy running
- Wednesday: 40 minutes running with focus on pace
- Friday: 75 minutes of slow running
- Sunday: 2 hours of slow running
Week 9–12: Build endurance and speed
- Monday: 45 minutes running with some sprint intervals
- Wednesday: 50 minutes running with increased pace
- Friday: 90 minutes of slow running
- Sunday: 2.5 hours of slow running
Week 13–16: Specific marathon preparation
- Monday: 45 minutes running with speed training
- Wednesday: 60 minutes running with long tempo sessions
- Friday: 100 minutes of slow running
- Sunday: 3 hours of slow running
Week 17–20: Tapering and recovery
- Monday: 45 minutes of light running
- Wednesday: 40 minutes of light running
- Friday: 30 minutes of light running
- Sunday: Marathon race!
Be sure to include strength and stretching exercises throughout the program to prevent injuries and improve your running form.
When you follow this marathon training program and combine it with proper nutrition and adequate rest, you are well equipped to cross the finish line in your upcoming marathon. Good luck with your training, and enjoy the journey toward achieving your running goals!