Training for your first marathon.

7 minute read

I remember starting out training for my first marathon not long just over 8 months ago now, never ran long distance before that, never thought I could but was fortunate to have some people around me who helped me with some words of wisdom. I followed the LSD style of running to prepare for the marathon (see “LSD Running Schedule”), did core workouts once a week on easy runs usually Mon or Wed (see “Sparta Run”).

This is what I did to prepare:

  1. Got a running schedule.
  2. Followed the running schedule.
  3. Kept in mind that its not about me and what I think I need, its about sticking to the running schedule.
  4. Listened to my body and rested when needed did not play catchup with schedule, if i missed a session I just did the next one when it was due.
  5. Joined a running group its free and gave me lots of opportunity to gauge my ability and helped me to run with other people. (crosbiecrew.net)

Without any further ado…

LSD Running Schedule

Paste this into Excel for better viewing…

TYPE OF WEEK WEEK STARTS Mon Tue Wed Thu Fri Sat Sun Weekly total Runs per week % of week in long run
Easy Mon 4 Jan   3 8 4 8   12 35 5 34.3
  race tempo easy track   lsd          
Medium Mon 11 Jan 6   12   8   14 40 4 35
easy   medium   track   lsd          
Hard Mon 18 Jan 8 8   8 10   16 50 5 32
easy tempo   track medium   lsd          
Easy Mon 25 Jan 6 8   8 8   14 44 5 31.8
easy tempo   track medium   lsd          
Medium Mon 1 Feb 6 8   8 12   16 50 5 32
easy tempo   track medium   lsd          
Medium Mon 8 Feb 8 8   10 10   16 52 5 30.8
easy tempo   hard easy   lsd          
Hard Mon 15 Feb 8 8   8 16   20 60 5 33.3
easy tempo   hard/track easy   lsd          
Easy Mon 22 Feb 6 8   8 10 6 16 54 6 29.6
easy tempo   medium easy easy lsd          
Medium Mon 1 Mar 8 8   10 10 6 18 60 6 30
easy tempo   hard medium easy lsd          
Medium Mon 8 Mar 8 8   10 12 6 18 62 6 29
easy tempo   hard medium easy lsd          
Hard Mon 15 Mar 8 8   12 10 8 24 70 6 34.3
easy tempo   hard medium easy lsd          
Easy Mon 22 Mar 8 8   10 10 8 18 62 6 29
easy tempo   easy medium easy lsd          
Medium Mon 29 Mar 8 8   15 10 8 21 70 6 30
easy tempo   medium medium easy lsd          
Medium Mon 5 Apr 8 8 6 12 10 8 21 73 7 28.8
easy tempo track easy medium easy lsd          
Hard Mon 12 Apr 8 8 10 12 14   28 80 6 35
easy tempo easy hard medium   lsd          
Easy Mon 19 Apr 8 8 12 14 10   20 72 6 27.8
easy tempo easy easy medium   lsd          
Medium Mon 26 Apr 8 8 10 12 10 8 24 80 7 30
easy tempo easy medium medium easy lsd          
Medium Mon 3 May 8 8 10 15 10 8 24 83 7 28.9
easy tempo easy medium medium easy lsd          
Hard Mon 10 May 8 10 12 10 12 8 32 92 7 34.8
easy tempo hard easy hard easy lsd          
Easy Mon 17 May 8 10 12 12 12 8 22 84 7 26.2
easy tempo easy easy medium easy lsd          
Medium Mon 24 May 8 12 14 14 12 8 27 95 7 28.4
easy medium easy medium medium easy lsd          
Medium Mon 31 May 8 12 16 14 12 8 27 97 7 27.8
easy medium easy medium medium easy lsd          
Hard Mon 7 Jun 8 12 16 16 12 8 34 106 7 32.1
easy hard easy medium easy easy lsd          
Easy Mon 14 Jun 8 16 12 10 16   24 86 6 27.9
easy easy easy medium easy   lsd          
Medium Mon 21 Jun 8 12 16 14 12 8 28 98 7 28.6
easy medium easy medium medium easy lsd          
Hard Mon 28 Jun 8 16 8 16 8   36 112 8 32.1
    10   10              
easy hard easy medium easy   lsd          
Easy Mon 5 Jul 8 12 16 16 12   24 88 6 27.3
very easy easy easy medium easy   lsd          
Race week Mon 12 Jul 8 12 8 10 8   21.1 67.1 6 31.4
easy medium easy medium very easy   lsd          
Taper Mon 19 Jul 8 12 10 18 8   24 80 6 30
very easy medium easy medium easy   lsd          
Taper Mon 26 Jul   12 10 12   8 18 60 5 30
  medium easy medium   easy lsd          
Taper Mon 2 Aug   12 12   12   14 50 4 28
  medium easy   easy   lsd          
Race week Mon 9 Aug 6 8   10     42 66 4 63.6
easy easy   very easy     marathon          

Sparta Run

Stage Exercise Area Exercise Beginner Advanced Description
      Sets x Reps Sets x Reps  
Warm-up Aerobic Run 1000m 1000m  
Warm-up Stretches side stretch 1 min 1 min 30 sec  
Warm-up Stretches standing calf 1 min 1 min 30 sec  
Warm-up Stretches standing hamstring 1 min 1 min 30 sec  
Warm-up Stretches itb 1 min 1 min 30 sec  
Warm-up Stretches standing shoulder 1 min 1 min 30 sec  
Warm-up Stretches kneeling quadriceps 1 min 1 min 30 sec  
Recovery Aerobic Run 100m 100m  
Stop 1 Upper Dips 3x5 3x10  
Recovery Aerobic Run 200m 200m  
Stop 2 Mid Elephant Abs-crunches 1x10 1x20 legs raised on bench 90 degree, tucking tailbone, raise your head and chest to ceiling, hands on side of your head
Stop 2 Mid Leg-raises 1x10 1x20 palm on your forehead, elbows pointing to ceiling
Stop 2 Mid Abs-crunches 1x20 1x30 raise your head and chest to ceiling, hands on side of your head
Recovery Aerobic Run 200m 200m  
Stop 3 Mid Hand stand 1 min 1 min  
Recovery Aerobic Run 1000m 1000m  
Stop 4 Upper Pull ups and Chin ups 5x5 5x5 Start with pull ups and alternate 5 pull ups then 5 chin ups. Don’t do full arm extend until you can do all the reps, bring arm to 90 degree only.
Recovery Aerobic Run 200m 200m  
Stop 5 Upper Push ups 3x8 3x8  
Recovery Aerobic Run 250m 250m  
Stop 6 Abdominal Full body curls 1x10 1x10 can progress to dragon flag
Recovery Aerobic Run 400m 400m  
Stop 7 Abdominal Right Side Hold 30 sec 90sec 40 sec hold, 20 sec left leg raise up and down
Stop 7 Abdominal Prone Hold 30 sec 90sec 40 sec hold, 20 sec bicycle touching knees to ground
Stop 7 Abdominal Left Side Hold 30 sec 90sec 40 sec hold, 20 sec right leg raise up and down
Recovery Aerobic Run 700m 700m  
Stop 8 Lower Lunges 3x15 3x15 no break
Recovery Aerobic Run 700m 700m  
Recovery Aerobic Sprint 100m 100m  
Cool-down Stretches standing hamstring 1 min 1 min 30 sec  
Cool-down Stretches itb 1 min 1 min 30 sec  

Have fun and let me know how you go.

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