29 Mar '14, 4am

Q: Why should long runs be slower? A:

For your first marathon, I suggest using a training plan that uses 3 or 4 days of running. Running every other day provides automatic recovery time between workouts, which helps reduce the risk of injury, fatigue, and burn out. Look for a gradual incremental increase in weekly mileage, preferably one that follows a 10% increase in weekly mileage. In addition, every three or four weeks, your training plan should drop back in mileage, giving you an active recovery week, before building again. Your training plan should also give you some guidelines for run paces based on the distance of the run. Some of your shorter weekday runs can be run at your predicted goal marathon race pace, while the longer weekend runs should be run slower than this goal pace. Varying run pace also helps reduce the risk of injury too. Allow 4 to 6 months of training for your first marathon to give yo...

Full article: http://www.runnersworld.com/getting-started/why-should-lo...

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