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Monday, March 28, 2016

Training for a Marathon

If you have been running 35 to 40 miles per week for 1 to 2 months, you have a good
endurance base for running a marathon after 3 additional months (12 weeks) of training
(Table 4-4). To run a marathon, you must complete some long training runs in the weeks
leading up to the marathon. The week that you run the marathon, however, should include
only a few short runs. Your goal for your first marathon should be to complete it.




Other Points to Consider

  • Make sure you eat enough carbohydrates and are well hydrated before the marathon. Refer to The Navy SEAL Nutrition Guide for information about high carbohydrate diets and fluid replacement beverages.
  • Start out slowly and pace yourself.
  • Walk for a while if you get cramps or feel fatigued.
  • Consider the environmental temperature; if it is a hot and humid day, it is especially important to pay attention to your fluid and electrolyte needs