marathon training plan - my story

My first marathon was in 2014 at Tiberias, Israel.

When I was 30 years old, I was an amateur running about a third of my life, that‘s when I first dared to try and run a full marathon - 42.2 kilometre.

After completing a fair number of the half marathon competitions, I decided it is the right time for me to sign up a full marathon…

The first step, and most important is to sign up ...

In this post, I will detail my preparations, training, nutrition and motivation.

the "recipe" was good for me, but it is an individual feeling and everyone should listen to their body in preparation for running and especially running itself.

The hat evaporates sweat and keeps your face dry


The training program I adopted included 2 "short" workouts in the middle of the week and over the weekend a moderate or significantly longer run at a slow, intermittent pace

The goal of the significant, long, one-week run is to meet the "wall" as many times as possible before the race. In my case the wall came only once, in the race itself, after 38K.

Program Index:

Short training = 6K fast pace (1 minute less than pace goal in competition) / 6 * 800 intervals / 8 * 500 intervals / breaks.

Medium training = 15-20K Medium pace.

The significant running distances, once every two weeks, are all slow (at least one minute more than a competition pace):

Week 1 - 22K slow pace.

Week 2 - Medium run.

Week 3 - 24K slow pace.Week 4 - Medium run.

Week 5 - 26K slow pace.

Week 6 - Medium run.

Week 7 - 28K Slow pace.

Week 8 - Medium run.

Week 9 - 30K slow pace.

Week 10 - Medium run.

Week 11 - 32K slow pace.

Week 12 - Medium Run.

Week 13 - 34K slow pace.

Week 14 - Medium run.

Week 15 - 36K.

Week 16 - Medium run.

Week 17 - Medium run.

Week 18 - Race.

In a moment of "discomfort" during the run

Nutrition and Drinking in Training:

As a rule, all significant runs should be identical to the competition completely (before and during the competition).

Be sure to drink the same coffee, drink isotonic drinks and eat energy gels at times / distances identical to those in the race. During the run, do not be tempted to eat or drink anything that you have not eaten or drank during training.

In the race I ran without water on me, so in training I did not take water with me, the answer I found was either a circular route that passed through Inventory of water bottles and energy gel or "planting" bottles or bottles+gel along the route.

Every 3 kilometer I drank water and every hour I took an energy gel.

During the race:

The most important thing is to listen to your body, my running watch never showed the current pace, but only the overall average and last mile pace, the reason is that sometimes your body slows you down and if for one second you saw that the pace is slower than the pace you are used to in training and then you squeeze The body to increase the pace exactly when it wanted to lower the pace for one moment ... and that may cost you later in the race.

And most importantly - enjoy, both the road and the race ... the result will come alone.

Times and results:

I finished the race at 3:39:40 hours, which is a pace of 05:12 minutes per kilometer.

The significant run rate was 6: 00-06: 30 minutes per kilometer.

The pace in the medium runs was 5: 00-05: 30 minutes per kiliometer.

I'm at the finish line