#Marathon Training

How to train for your first marathon #marathon #marathontraining #runner #running #runstagram

🏃‍♀️ How I’d train for a marathon from ZERO (with just 4 runs/week) When people think “marathon training” they picture 60-mile weeks, sore knees, and zero free time. But the truth? You can build up to 26.2 without your life falling apart—if you follow a simple structure. Here’s how I’d set it up ⬇️ ✨ 2 easy runs → slow, comfortable pace, just getting time on your feet. ✨ 1 long run → start with 3–4 miles, add about 1 mile each week. ✨ 1 speed/strength run → intervals, hills, or strides to build endurance and leg power. That’s it. No magic, no overcomplication. Consistency beats going “all in” for 2 weeks and quitting. 💡 The secret? Most first-time marathoners fail not because they can’t run the distance, but because they don’t build the foundation slowly enough. Four runs a week is enough if you stick with it. If running a marathon has been sitting on your bucket list… consider this your sign. ✅ ✨ And if you need motivation, the Bass Pro Running Series has tons of opportunities to lace up and run with the community this season. Use Kmartin25 for my discount on race entries. 👟 Who’s running their first marathon soon? Or dreaming about it? Drop it below 👇

training for your first marathon doesn’t have to be daunting 😉 if you follow a few basic tips you’ll get through it just fine and no matter what, you’ll be so proud of yourself (and inspire so many people around you!). these 5 tips are at the top of the list imo👇🏼 1. GRADUAL is the word of the cycle! I like to prescribe runs every other day with 1 being a long run—where you’ll increase by 1/2mi to 1mi every week. Once you get through a few weeks, then start adding a little to your other runs. Speed work isn’t absolutely necessary as a beginner, but if you’re following a program that has some, keep it short for the first few weeks. 2. STRENGTH TRAIN: if you’re coming from a no-fitness history, aim for 20 mins (4-6 exercises) at least 2 days per week! The strength work is what will help you prevent injury, on top of helping you last longer on your runs! 3. FUEL WELL: marathon training isn’t a time to prioritize weight loss. You need to be eating enough if you want to feel good running an entire 26.2 miles! If you eat too little, you’re increasing your risk of injury. 4. REST DAYS: plan at least one full rest day per week, where the most you do is go for an easy walk. During rest is when your muscles build their strength. 5. FINISH: try not to focus so much on a specific finish time. Aim to just get through the distance for your first marathon. if you need guidance while you’re training for any distance, don’t hesitate to reach out with questions! I also offer 1:1 customized coaching— you can find all the info in my bio 🏃🏻‍♀️ What’s your favorite distance to train for? Any newbies in the long distance running community?! #marathontips #marathontraining #runningwoman #beginnerrunner #runningforbeginners #runningcoach #womenrunning #keepshowingup #runninggoals #rungirl #runtips #workoutinspiration #inspiringrunners #runtoinspire #gorun #runclub #halfmarathons #runstrong #runningchallenge

🚨 Save and share these training tips 👆 Ideally, every aspiring marathoner should have been a recreational runner for at least a year before embarking on a marathon training program. If you start from cero to building weekly mileage too soon, you’ll get injured very fast. So follow these basic “rules” for marathon training: ⚡️ BUILD A BASE MILEAGE Run consistently at least 20–30 miles a week and start small by signing up to shorter races like 5Ks, 10Ks, etc.   ⚡️ SPEED WORK Practice intervals and tempo runs to increase your cardio capacity. ⚡️LONG RUNS Do a distance run once a week so your body and mind can adjust gradually. ⚡️REST AND RECOVERY At least once a week to let your body heal and prevent injuries. ⚡️STRENGTH TRAINING At least twice a week to also avoid getting injured. I would add cross training to the mix as well, like bike or swimming, to give your legs a break, specially by the end of your training plan. If you’re training for a marathon, do you use a coach or follow an online plan? I’ll read you in the comments 👇 Outfit: @42krunning @oysho Shoes: @on_running #marathontraining #marathonrunner #carlethkeys #runningtips #marathontips #workoutmotivation #runningmotivation #womenrunning #runnerscommunity #motherrunners #runningmom

My week of workouts Marathon Training! Training Structure below ⬇️ 🏃🏽‍♀️ I make sure to always have an easy day in between my “harder effort” days. 👉🏼 this week looked like this: • Monday - medium long run • Tuesday - easy run • Wednesday - speed workout • Thursday - easy cross train (pavement break) • Friday - Long Run • Saturday - recovery hike 🙃 This split helps me get my mileage in while preventing injuries during a marathon training cycle. #running #run #active #runner #getoutside #fitnessmotivation #runnersofinstagram #hiking #runroutine #runningroutine #trainingplan #allwaymusic

Girls can do anything #marathontraining #running #parismarathon #paris #motivation

How long do you need to train for a marathon? Well that depends on where you’re starting from. #marathon #marathonrunning #marathonrunner #marathontraining #marathoncoach

5 things no one tells you about training for a marathon — 1️⃣ Your body won’t feel 100% until the taper With increasing mileage and the sacrifices required during a prep, your body will often operate well below 100%. Accumulating fatigue is necessary to build fitness—it all resolves once you taper and fuel properly into race day. 2️⃣ Towards the end of prep, you’ll be ready to get it over with I always feel some burnout a few weeks out. But once race day arrives, the fire is reignited—and I’m always glad I pushed through the mundane runs leading up. 3️⃣ You’ll have workouts that leave you doubting Some days you’re clipping miles, other days feel like a grind. There were multiple sessions where 2:50 felt like a stretch. Stay the course—race day will surprise you. 4️⃣ You get the race you train for I swear by this. If you train your tail off and do the things necessary to be successful, there’s a high chance you will reach or surpass your expectations. And vice versa—very rarely will you halfway do something and hit your goal. The marathon has a way of humbling people. 5️⃣ You’ll go through a ton of shoes Most of my preps are 12–16 weeks with hundreds of miles logged. I typically rotate shoes every ~300 miles. #marathon #marathontraining #running #runner

To get better at running you’ve got to be consistent. This is a session I like to do regularly whether it’s on a treadmill, the road or track. Session details: 5 x 1km 1-3 minutes rest between sets - depending on the stimulus wanted from the session. 1 minute rest = To improve running efficiency, aerobic capacity, recovery times. 3 minutes rest = To improve running efficiency, anaerobic capacity, lactate tolerance. Start to incorporate this session into your training and see your running times come down 🙌

I went from a 3:26 → 2:59 marathon in just 4 months ⬇️ Here’s what helped me get there 1. Race Pace Exposure This was huge for me. Not every run is at race pace, but it should show up often. - Easy runs: include small sets (e.g. 1–3km at race pace) - Long runs: include longer efforts (e.g. 10–16km at race pace) This builds confidence and teaches your body how to hold pace under fatigue. 2. Long Runs with Purpose Don’t just do all your long runs at an easy pace. Structure them. Add race pace, progression, fast finishes etc. These sessions simulate race day efforts and prepare you for the big day. 3. Strength & Mobility Higher mileage = higher injury risk. If you want to stay consistent, you need to stay durable. Strength training will help you stay injury-free, run more efficiently, and actually handle the workload. Mobility will reduce stiffness, speed up recovery and overall keep you moving better. What worked for me: Strength Training - Strength training 2-3x per week (full body) - Focus on running-specific movements: squats, RDLs, single-leg deadlifts, single-leg glute bridges, calf raises - Include upper body work. - Progressive overload. Mobility - 15min daily mobility routine. Would do this first thing every morning. (I do recommend that everyone builds a personal routine that fits their needs, but if you need some guidance, I can send you mine.) 4. Fueling You can’t train hard under-fueled. - Eat enough carbs - Practice fueling before, during and after runs - Do not be in a calorie deficit over heavy training weeks, you will not recover well. Training your gut is just as important as training your legs. 5. Enjoy it The key to successful training, is enjoying it. If you enjoy it you are much more likely to be consistent. So when it comes to building a running plan, mobility routine, strength training plan etc. do what works for you. Any questions, hit me up! Enjoy the process my friends, good luck!

👇🏽👇🏽Trust me on this👇🏽👇🏽 200 meter repeats are THE MOST versatile workout distance. 🔹To go FAST 👉🏽 8x200 meters at goal mile pace or faster. Take 200 meter walk as recovery. Perfect for way to sharpen your speed. 🔹To run FARTHER 👉🏽 16x200 meters starting at marathon pace for 4, half marathon pace for 4, 10K pace for 4, and 5k pace for the final 4. Jog 200 meters in between to add mileage. Ideal way to get faster, while also adding a lot of mileage. 🔹To run STRONGER 👉🏽 10x200m alternating 200 meters at goal 5K pace, and 200 meters at 10 seconds slower. This one is a grinder. It holds you accountable to not going too hard or too slow. It’s essentially a tempo run with pace changes every 200 meters. A tiny interval distance, packing a whole lot of punch.🥊 Who’s ready to try one of the sessions above? 🎥 @mtn_techne

Came some ways over the last few months! Thought to make a little progression video as I come up to a year of pursuing running! Heading out to Maine on Thursday to go compete at one of the US most competitive road 10k! I’m excited to get out there and see what I can do. No goal is too big or crazy. I’ve been dropped in workouts and dropped out of races. We are still chasing the dream and you can chase yours as well. No matter how many times you fail! Get back up and keep chasing ⛽️ #bpn #runrunrun #marthon #progress #letsgo #daily