2 0 1 7 | N Y C | M a r a t h o nHere I Come!!!!

I would like to officially announce that I will be running the NYC Marathon for my 3rd time this November! I can hardly contain my excitement! There is no feeling in the world that can replace how I feel running through all five boroughs being cheered on by the best crowd in the world!

Have you had running a marathon on your bucket list or have you always wanted to go for it but 26.2 miles sounds super scary? It does! But trust me, once you get in a rhythm you can’t understand how you were ever living life without running before!

Here is a training program for beginners:

*If you have never ran a marathon, I highly suggest giving yourself 12 months to train. It is a complete shock to your body when you start increasing that mileage and you don’t want to push yourself too hard, too quickly and risk being injured! 

**It’s not required, but typically it’s best to have a half marathon under your belt before going for the full marathon! A lot of your training is also mental so once you KNOW that you can handle 13.1 miles, the thought of 26.2 doesn’t seem so scary!

Let’s just keep it simple:

JANUARY

  • run 3 days per week between 1-3 miles
  • run 1 day per week for a “long run” anywhere between 4-5 miles

The below points will be repeated for each month:

  • always keep the pace steady & manageable – if you need to walk/run then do it, but always keep the body moving!
  • strength train at least 3 days a week for one hour each time. 
  • replace some of your running days throughout the month(s) with cross training i.e. biking and swimming, so that you still get the cardio without the pressure on your joints – this will greatly prevent injuries!

FEBRUARY

  • run 3 days per week between 4-5 miles
  • run 1 day per week for a “long run” anywhere between 6-7 miles

MARCH

  • run 3 days per week varying your mileage between 3 – 7 miles
  • run 1 day per week for a “long run” anywhere between 8-9 miles

APRIL

  • run 3 days per week varying your mileage between 3 – 8 miles
  • run 1 day per week for a “long run” anywhere between 9-10 miles

MAY

  • run 3 days per week varying your mileage between 4 – 8 miles
  • run 1 day per week for a “long run” anywhere between 11-12 miles
  • *If you want to challenge yourself, try to run a half marathon (13.1 miles) by the end of this month – you can totally do it!

JUNE

  • run 3 days per week varying your mileage between 4 – 8 miles
  • run 1 day per week for a “long run” anywhere between 12-13 miles
  • *If last month felt too soon, you SHOULD be running a half marathon by the end of this month!! No excuses!

JULY

  • run 3 days per week varying your mileage between 4 – 8 miles
  • run 1 day per week for a “long run” anywhere between 14-16 miles

AUGUST

  • run 3 days per week varying your mileage between 4 – 8 miles
  • run 1 day per week for a “long run” anywhere between 16-17 miles

SEPTEMBER

  • run 3 days per week varying your mileage between 4 – 8 miles
  • run 1 day a week for a “long run” anywhere between 17-18 miles
  • *By this time in your training you should be able to handle 18 miles steadily – at no required pace, whatever pace you feel comfortable!

OCTOBER

  • run 3 days per week varying your mileage between 4 – 8 miles
  • run 1 day per week for a “long run” anywhere between 19-20 miles

NOVEMBER

  • run 3 days per week varying your mileage between 4 – 8 miles
  • run 1 day a week for a “long run” anywhere between 20-22 miles
  • *A lot of runners prefer to get more than 22 miles under their belt before the big day, and honestly, from personal experience it’s best to have your longest run at 24 miles so that come race day all you have to mentally push yourself through is 2.2 miles – which sounds like nothing but trust me it feels like a lot after coming so far!

DECEMBER

  • you want to begin to taper down your runs and stop pushing it so hard, figuring your race is at the end of your 12th month.
  • you want to keep that momentum steady but no more 18-24 mile long runs.
  • slow your pace down slightly and run anywhere between 3-14 miles throughout the final weeks.
  • continue to strength train, but don’t push so hard and be sure to cross train so those joints get a much needed rest before the big day!
  • you’ve done the work, you’ve put in the training and that will show on race day, I promise!

Any questions please never hesitate to reach out to me : weddings@michelle-elaine.com


PHOTOGRAPHY Alexis June Weddings | MAKE UP Pre Dame NYC | CONCEPT Michelle Elaine Weddings