Bob Osborne serves as a police officer in Bristol, located close to Farmington, CT. An avid runner in his free time, Bob Osborne has competed in two marathons.
A marathon is an ambitious undertaking. Once you have completed your first, you become part of only 0.5 percent of the US population who have met this challenge. It requires extensive training that takes place over the course of approximately 16 to 20 weeks, each of which includes at least three to five workouts.
Even before you begin your official training program, you must be sure that you are in good running shape. For most, this means that you are already an avid runner with a regimen of four runs per week for at least three to six months. You should have already completed a few shorter races and be able to run six miles or more in a single run.
You then begin to work your way up from your starting maximum distance to the full 26.2 miles. Experts recommend that you increase both your weekly mileage and the distance of your longest run, the latter of which should exceed 20miles on at least one occasion before race day. This long run should be at an easy pace, though you will also wish to incorporate speed workouts into your overall regimen.
As you approach race day, you may wish to use a few of your long runs as rehearsals. To do so, you get out of bed at the same time as you would do on the day of the competition. You eat the breakfast you plan to eat, dress in the clothing you plan to wear, and start running at the start time of the race. This will allow you to identify any trouble spots and let you focus on the run when the actual day arrives.