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Thursday: Run at a brisk, mid-tempo pace, starting at 3 miles (4.8 km) in the first week of training.Your target intensity for speed day is 80 to 100% of your max heart rate. Tuesday: Run a total of 8 alternating 200 m to 400 m intervals at jogging and sprint speeds.Do a long distance run just once a week, and focus on speed and pacing on the other days. To increase your stamina gradually and avoid injury, run 3 times per week with a rest day between each session.

There are a variety of marathon training plans, but they share a few basic elements. Run 3 training sessions per week with alternating difficulties.

If don’t regularly run long distances, check with your doctor before starting a new exercise routine.

X Trustworthy Source University of California San Francisco Health Center Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources Go to source Some races also have minimum qualifying times. In general, you need to be able to run a total of 15 to 25 miles (24 to 40 km) per week and have previously run 5K and 10K races. Marathon training plans generally assume you already run 3 times per week and can run for around 10 miles (16 km) at a time.

Keep in mind you should already have experience with long-distance running before attempting a marathon.Even for experienced athletes, running a marathon requires lots of preparation, and proper training is a key part of injury prevention. Register for the marathon and start training at least 6 months before race day. Begin training at least 16-24 weeks before the marathon.