25 Week Marathon Training Boot Camp: Week 1
Are you a first-time marathon runner or looking to improve your last marathon training? This boot camp is for you! Every week you will have your new training schedule plan for the week plus tips and workouts to get you in shape for your marathon in 25 weeks.
I know that training for a marathon can seem daunting. That is why I wanted to create this boot camp. I remember when I was training for my first marathon, I had no idea what I needed to be doing every day. I found a training plan online and went with that so I knew the mileage that I needed to run but I had no idea of other tips or training advice or strength or speed workouts to get me ready for that big day.
I feel like this is a common thing. While no one can ever know what a marathon will be like until they do one themselves, there should be ways to know how to better train and get ready for that day. A little extra preparation can help a lot. Follow this boot camp and you will feel better prepared with advice and workouts.
Disclaimer: I am not responsible for any injuries, problems that arise from your training. You should always consult with a doctor before starting any exercise program.
Okay, let’s get started!
For week one, you need to get all of your prep work done for your marathon training so that these things won’t get in the way as you really get in to your training. Without proper prep work, these things that you may not have or failed to prepare might become roadblocks later on and may prevent you from staying on-track as you would like.
The biggest thing that you need to make sure that you have done to prepare is to establish a good running base. This is so important to prevent injury as you begin upping your mileage in the next few weeks.
Here is a checklist to see how well of a running base you have established. If you feel like you are lacking in any of these areas, I encourage you to take a few extra weeks to establish a good running base before jumping into this training.
Running Base Checklist
Ο I have been running 3-4 times a week consistently for at least the last 6-8 weeks.
Ο I feel comfortable running a 6 mile run (some walking breaks are okay).
Ο I can run comfortable and pain-free (except for regular muscle soreness, that is okay).
Okay, probably the world’s shortest checklist, but it really doesn’t take too much to have a running base established. You just don’t want to jump head-first into a training program without having ever run before. I heard someone say it this way before and I really liked it: starting a marathon program without a running base is like building a house without a foundation.
So, making sure you have a running base is task one to this marathon boot camp week 1. Some other tasks for week one are to make sure that you have the proper equipment, most importantly: shoes! You need to make sure that you have comfortable running shoes because this will also help prevent running injury. You also need to upgrade if your shoes are very old and worn-out, even if they are your favorite shoes. A running shoe is usually good for about 300-500 miles. Not sure how to pick out a good running shoe? Check out this link on how to pick out a good running shoe for your needs.
A running shoe is the most necessary thing you need to get started but, if you plan on running with music, make sure that you have good headphones that won’t fall out of your ears as you are running and that you have some playlists set up that you enjoy running to. Set yourself up for success and anticipate the things that you will need.
I also recommend that you read this blog post on other things you need to know before starting a marathon training program. This will hopefully answer any other questions you may have before jumping in.
Task number 3 for the week (if you haven’t already done so) is to sign up for a marathon! Choose one that is 25 weeks out so that you are actually working towards a goal. This will keep you on-track and focused. It is very important that you choose a marathon that will work well for you. The marathon course has a lot to do with how you will feel during and after your marathon.
When choosing your marathon look for these things:
- Look at the race course map. Choose a course that is flat and doesn’t have too many hills. If there are hills, try to get a course that won’t have a huge hill at the very end. Believe me, you won’t like it.
- Pay attention to the time of year. Try to choose one in the spring or fall when the weather is more mild. If you absolutely must run one in the summertime, make sure that it starts early in the morning so that you can be done before it gets too hot.
- Check the elevation of the race. You don’t want to run a race at a much higher elevation than you are used to training at.
Those are the main things you want to look for as you are signing up. If you want more tips, you can check out this blog post.
Running schedule for the week:
Day 1 (Monday): Run 2 miles
Day 2 (Tuesday): Rest or cross training
Day 3 (Wednesday): Run 2 miles
Day 4 (Thursday): Strength training
Day 5 (Friday): Run 1 mile
Day 6 (Saturday): Run 3 miles
Day 7 (Sunday): Rest
Important things to know as you start training:
The days are a suggestion but you can switch it around as fits best for your schedule. You want your long run (Saturday) to be on a day that you can devote the most time to running so adjust your schedule around that. If you don’t have Saturdays off, make your long run on Friday, or Monday, or whatever day you do have off.
Listen to your body! If you feel pain other than regular muscles soreness, stop and walk for a minute. If the pain doesn’t go away, it is probably best to stop your run for the day. You do not want to cause an injury by over-training.
There is a built-in day for cross-training. You could use this as an extra rest day depending on how you are feeling.
Examples of cross-training for this week:
Really, you can choose what you would like to do for cross training. Choose something that you enjoy without a high risk of injury. Some things that I avoid when I am training are: snowboarding, skiing, and other activities that have a higher risk of injury.
Some of my favorite ways to cross train are: biking (I love spin classes at the gym), aerobics, hiking, and walking. Swimming is really good for you, it is just definitely not one that I am good at using for cross training.
Strength training ideas:
I would suggest starting with bodyweight exercises. You don’t want to do too much, especially if you haven’t been consistent with strength training before now. Strength training is very important for runners to help prevent injury by strengthening your muscles that support you in running but may not get enough strength work from running alone (hips, glutes, core).
Here is an example workout you could do this week:
- Squats (10-12 reps)
- Lunges (10-12 reps per leg)
- Leg raise (lay on side, both legs extended, flex foot and raise and lower slowly. You should feel this in your hip. 10-12 reps per leg)
Kick back (Get on all fours, take one leg and slowly extend it back. You should feel this in your glutes. 10-12 reps per leg)
- Plank (30 seconds normal, 30 second side plank, 30 second other side)
Superman (lay on stomach, slowly raise head/arms/chest and legs off ground, slowly lower back down. 10-12 reps)
- Push-ups (10 reps)
Repeat entire workout 2- times depending on how tired you are.
Well, that should keep you pretty busy for the week! I am excited to join you in this journey! If you stay focused and committed to put in the hard work and time, you will be able to accomplish your goals and do amazing things. Let me know if you have any questions by commenting below. Until next week!