Train For Your Marathon Week 1

“A year from now you will wish you had started today.” - Karen Lamb

“Your Journey to Marathon Glory: Week 1 Begins Here”

The last marathon may have ended, but the inspiration it left behind is just beginning to bloom. This is your sign. Whether you’re lacing up running shoes for the first time or looking to smash your personal record, the road to your marathon starts this week. One step, one breath, one day at a time—you’ve got this.

Week 1 is about laying the foundation, setting the tone, and beginning a steady, injury-free path to success. We’ll cater to both groups: the beginner just stepping off the couch and the experienced runner hungry for a faster, smoother race.

For the Beginner: From Sedentary to Superstar

Hey, you! Yes, YOU! You’re about to embark on a journey you never thought possible. This week is all about starting where you are. It’s not about speed or distance yet—it’s about creating a habit and making sure your body knows it’s loved. You’ll begin gently, and over time, your confidence and endurance will grow.

Week 1 Plan for Beginners

1. Set Your Why:

• Why do you want to run a marathon? Write it down. This will keep you motivated when the journey feels tough. As you know my motivation was ……. 

You may not even want to run a marathon you just want to be in better shape, that’s ok also . Write it down

2. Activity Goals for Week 1:

• Monday: Rest. Yes, rest! You’re starting something new. Reflect on your “why.”

• Tuesday: Walk for 15-20 minutes at a comfortable pace. Focus on enjoying the movement.

• Wednesday: Rest again or try gentle yoga (there are great free online videos for beginners).

• Thursday: Walk 15-20 minutes. Try to pick up the pace slightly from Tuesday.

• Friday: Rest. You’ve earned it.

• Saturday: Walk 25 minutes. Stay steady and breathe deeply.

• Sunday: Stretch day. Spend 10-15 minutes stretching your legs, focusing on your hamstrings, quads, and calves.

3. Stretching Routine

After each walk, spend a few minutes stretching. Here’s what to do:

• Hamstring Stretch: Sit on the floor with one leg extended. Reach for your toes and hold for 15-20 seconds.

• Calf Stretch: Place your hands against a wall and step one foot back, keeping the back heel on the floor.

• Quadriceps Stretch: Stand and hold your ankle behind you, pulling your heel toward your glutes.

4. Nutrition for Beginners:

• Drink plenty of water throughout the day.

• Start your day with a balanced breakfast, like oatmeal with fruit or eggs and whole-grain toast.

• Focus on eating more fresh fruits and vegetables—fuel your body with vibrant, nutrient-rich foods.

For the Experienced Runner: Chasing a New PR

Alright, speedster, this section is for you. You’ve done this before, but now you’re hungry for something more—a faster time, a smoother race, or maybe just a little more ease in your training. Week 1 is about assessing where you are and building a plan for improvement.

Week 1 Plan for Experienced Runners

1. Set Your Goals:

• Review your previous marathon performance. What went well? What didn’t? Write down specific areas for improvement (e.g., “I want to maintain my pace after mile 18” or “I’ll focus on better recovery this time”).

2. Activity Goals for Week 1:

• Monday: Easy 3-mile run. Keep the pace conversational.

• Tuesday: Rest or cross-train (cycling, swimming, or yoga).

• Wednesday: 3 miles, focusing on cadence (aim for 170-180 steps per minute).

• Thursday: Rest or a brisk 2-mile walk to loosen up.

• Friday: Tempo run. Run 2 miles at a comfortably hard pace, sandwiching them between a 1-mile warm-up and a 1-mile cool-down.

• Saturday: Long run. Start with 5-6 miles at a relaxed, steady pace.

• Sunday: Recovery. Spend 20-30 minutes foam rolling or doing restorative yoga.

3. Stretching and Recovery:

• Add dynamic stretches to your warm-up (e.g., leg swings, high knees).

• Cool down with static stretches, focusing on hip flexors, calves, and hamstrings.

• Invest in a foam roller or massage gun to release tight muscles.

4. Nutrition for Performance:

• Begin focusing on fueling during your runs. Practice eating a small snack (like an energy gel or banana) during your long run.

• Increase your protein intake slightly to support muscle repair.

Week 1 Mantras and Motivation

For Beginners:

“Every expert was once a beginner. Today, I take my first step toward becoming a marathoner.”

For Experienced Runners:

“I am stronger, faster, and wiser than I was last season. I run with purpose and focus.”

What Comes Next

Week 1 is your spark. It’s not about big leaps; it’s about small, consistent steps that build momentum. Next week, we’ll begin to increase the intensity, adding a little more challenge for both beginners and experienced runners.

This journey is yours, and I’m here every step of the way. Remember: Your body is capable, your mind is powerful, and your heart is unshakeable. Let’s make this year unforgettable—one mile at a time.