Training Beginner Marathon with VAAM

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Training Beginner Marathon If you are doing your first marathon, and your goal is to finish. This training beginner marathon program assumes that you've been running at least 12-15 miles a week for several months.  Congratulations! Committing to run the marathon is a big step, and one that will take you on a journey unlike any you've experienced before. The following Training Beginner Marathon Program has been designed specifically with you, the beginning runner, in mind. This marathon trainng program makes it easy to see how many miles you need to run and how hard you will run them week by week. There's no guesswork here. Just follow the program and you should arrive at the start line well prepared on marathon morning. At the end of the "Training Beginner Marathon Program" you will find a simple glossary that explains basic terms used in the program. Be sure to review the glossary before you start, as it will answer many of your questions. Also, make sure to check out the "10 Principles of Marathon Training" article. It covers important information that you won't find in a simple training plan, and should be used hand in hand as you follow the program. Week - 1 = 15 MILES EASY Mon. Tues. Weds. Thur. Fri. Sat. Sun. 3-EZ 4-EZ R/XT 4-EZ R 4-EZ R/XT Week - 2 = 16 MILES MEDIUM Mon. Tues. Weds. Thur. Fri. Sat. Sun. 3-EZ 4-EZ R/XT 4-EZ R 5EZ R/XT Week - 3 = 18 MILES HARD Mon. Tues. Weds. Thur. Fri. Sat. Sun. 3-EZ 5-EZ R/XT 4-EZ R 6-EZ R/XT Week - 4 = 15 MILES EASY Mon. Tues. Weds. Thur. Fri. Sat. Sun. 3-EZ 3-EZ R/XT 3-EZ 3-EZ 3-EZ R/XT Week - 5 = 21 MILES HARD Mon. Tues. Weds. Thur. Fri. Sat. Sun. 3-EZ 5-EZ 3-EZ 4-EZ R 7-EZ R/XT Week - 6 = 24 MILES HARD Mon. Tues. Weds. Thur. Fri. Sat. Sun. 3-EZ 5-EZ 2-EZ 6-EZ R 8-EZ R/XT Week - 7 = 26 MILES MEDIUM Mon. Tues. Weds. Thur. Fri. Sat. Sun. 3-EZ 6-EZ R/XT 4-EZ 3-EZ R 10-LSD Week - 8 = 20 MILES EASY Mon. Tues. Weds. Thur. Fri. Sat. Sun. R 4-EZ 4-EZ R/XT 4-EZ R 8-LSD Week - 9 = 27 MILES HARD Mon. Tues. Weds. Thur. Fri. Sat. Sun. R/XT 4-EZ 7-EZ R 4-EZ R 12-LSD Week - 10 = 30 MILES HARD Mon. Tues. Weds. Thur. Fri. Sat. Sun. R/XT R/XT 7-EZ 3-EZ 4-EZ R 16-LSD Week - 11 = 30 MILES HARD Mon. Tues. Weds. Thur. Fri. Sat. Sun. R R/XT 7-EZ R/XT 3-EZ R 20-LSD Week - 12 = 24 MILES MEDIUM Mon. Tues. Weds. Thur. Fri. Sat. Sun. R R/XT 3-EZ 8-EZ R R 13 - RACE Week - 13 = 30 MILES MEDIUM Mon. Tues. Weds. Thur. Fri. Sat. Sun. R 5-EZ 3-EZ R/XT 4-EZ R 18-LSD Week - 14 = 28 MILES MEDIUM Mon. Tues. Weds. Thur. Fri. Sat. Sun. 3-EZ 8-EZ R 4-EZ R 13-LSD R Week - 15 = 24 MILES EASY Mon. Tues. Weds. Thur. Fri. Sat. Sun. 3-EZ 5-EZ R 4-EZ 3-EZ 9-LSD R Week - 16 = 13 MILES (39 WITH MARATHON) EASY Mon. Tues. Weds. Thur. Fri. Sat. Sun. 3-EZ 3-EZ R 5-EZ 2-EZ R 26.2-RACE Glossary of Training Terms and Symbols * R: Rest day. Do no running or other strenuous physical activity. * EZ: An easy or recovery run done at a comfortable pace. * XT: Cross training that can include any one of a number of low-impact sports (i.e. bicycling, swimming, hiking, exercise machines, weight training) that burn calories and provide cardiovascular benefits while giving you a physical and mental break from running. * LSD: Long slow distance runs of 1 to 3 hours in duration. These runs may include brief breaks for walking, stretching, rehydration, and bathroom visits. Beginners often cover these runs at their goal marathon pace. Intermediate and Advanced runners often start at a pace slower than their goal marathon pace, and finish at slightly faster than goal marathon pace. * T: Tempo runs of 15-25 minutes at a pace that's 10-20 seconds slower per mile than your 10-K race pace. Warmup and cooldown distances are included in daily mileage. * REP: Repeats of 400 meters to 1600 meters at your 5-K race pace. You should run your repeats on a 400-meter track, a grassy field, a smooth path, or a traffic-free stretch of road. Between repeats, jog half the distance covered during the repeat. Repeat day distances include warmup, cooldown, and recovery mileage. * RACE: Occasional racing improves your fitness and accustoms you to the stresses of racing. Beginner Marathon Training: Do you want to run your first marathon time? Learn more about a sports formula that can boost your endurance Read testimonials from Real People! "Just wanted to let you know I had good results from using VAAM I found a huge difference in endurance during racing and my long hard training runs .VAAM works because I'm going to my first Boston Marathon this year. I only been in racing circuit for 3 years . my first 2 marathon without VAAM I ran 3:43, 3:36 and with VAAM 3:05.Thank you for giving me something that works." Som Soukhome, Michigan, USA "Training and racing in South Florida year around I find that VAAM enables a runner to hold your fluid longer -- staves off dehydration better than any other preparation, enables you to run faster in the heat, and I look forward to using VAAM daily for the upcoming marathon season. If you haven't tried VAAM yet then your giving the edge to the runner next to you." Ted Schmidt, Florida, USA. Editor, The Florida Report "I've had great results with VAAM! To date, I ran a marathon in Rome, The San Diego Rock-N-Roll Marathon (I shaved 20 minutes off of my time and felt like I could have kept right on running!) and won a 1/2 Marathon just this Saturday! I don't think I could keep up my fitness schedule without VAAM! It has really helped me and I've been recommending it to my friends and colleagues who enjoy endurance sports." Suzanne Warmack, Texas, USA Internet Sales Director for KMOL-TV Learn more about improving your beginner marathon training with VAAM. 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