Training for Your First Distance Race
So you want to run your first marathon? Or maybe you are looking to push your limits and try a half-marathon. Perhaps that persuasive friend talked you into a friendly 10km run. Or you'd just like to get healthier and do your part for a 5km charity race.
Whatever the distance or your reasoning, training for a distance race can be very rewarding but also notoriously challenging. Along with the running high's you can expect to battle through a few injuries and timing set backs. These are all a part of process and in this article we will share a few resources to help you get started.
Training Plan for a Marathon - Start with a Clear Goal
We always recommend that you start off any fitness challenge with a specific goal in place. Utilizing the SMART method for goal setting will help you plan, prioritize, and stay motivated in the months to come.
To help you set the right goal, first consider a few factors:
1) What is your current fitness baseline
Test yourself, before your wreck yourself! Get out and hit the pavement (or treadmill) while monitoring your distance, heart-rate, and pace. There are a lot of great apps and tools which can help you do this, like the fitbit cardio fitness score.
Depending on this baseline, you will be able to tell whether you should start with a 5km or 10km race or move straight on to the half and full marathon.
2) What time do I need to qualify for my race
The typical race time you should aim for depends on your age, gender, and the level of competition for the race. For instance, if you're hoping to qualify for the Boston Marathon you will need a race time that is around or below 4 hours, which is pretty fast if you're wondering.
If you're curious about the range of typical finishing times for an upcoming race, we recommend researching the previous year's race results. These should be listed on the race's website or you can consult the race organizers. From this you should be able to see the times of the age group winners, those who finished in the middle of the pack, and those who finished in the back of the pack.
3) Choosing the right race size for you
Along with distance, you also have to consider the number of people there will be running with you. Some people thrive off the energy of a crowd while others may prefer to run at their own pace. Whatever your preference, most races will break up the competitors into waves based on qualifying times but these can still be up to 100+ people so be sure to research this before you sign up.
4) Selecting a race based on your training timeline
Trainers typically recommend that you give yourself at least 10 weeks time to prepare for a half-marathon and 14-16 weeks for a full-marathon. Keep these timelines in mind when considering which race you'd like to sign up for. Also, organizers typically offer early-bird discounts for those who book ahead of time - Bonus!
After you've considered all these factors, here's an outline of what a SMART Fitness Goal for this might look like:
Initial thought: I want to run a marathon / half-marathon / 10km / 5km
- Specific: What is the name of race are you going to train for?
- Measurable: What is your goal distance and qualifying time?
- Attainable: What measures will you take to achieve this goal? What does your training schedule look like?
- Relevant: Why is this goal important to you?
- Time-Based: When is the race?
