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Train for your First Marathon

Train for your First Marathon - Establish a solid fitness base. From a recommended 15 to 20 miles a week, gradually build to a peak mileage range of 30 to 40 miles.

Minimize the stress on your body by doing other sports, such as swimming or biking, especially after a long or hard run.

Practice the hard/easy principle. Intersperse stress and rest by taking days off to recover and adapt to marathon training.

Train for your First Marathon

Increase gradually. Up your training mileage by no more than 10 percent a week.

Run at least three long runs, from 18 to 20 miles.

Stick with 20 miles. Most experts say there is no reason to go beyond this amount in training, and the risk of injury increases with longer runs.

Consider speed work. Faster running isn't necessary for first-timers, but it can be useful. Make sure to consult an expert, such as a coach.

Read more: How to Train for Your First Marathon | eHow.com http://www.ehow.com/how_7780_train-first-marathon.html#ixzz1A3LxOb35

Train for your First Marathon

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