Phase 1: (Weeks 1-4) This phase of
training assumes that you have reached the four-mile per day level.
First-time marathoners should build up to this goal with at least six
months of marching experience. The secret to successfully
completing Phase 1 is learning to march at a consistent pace that will allow you to
complete the marathon.
Phase 2: (Weeks 5-8) In Phase 2 you
will experience a progressive increase in the mileage, interval workout
and training time.
Phase 3: (Weeks 9-12) Phase 3 leads you
to a long march of 20 miles, increasing your confidence in performing long
distance and increased intervals. Marching of diminishing distance in the
10 days immediately preceding the event allows you to build strength and
rest for race day.
Wednesday Interval Training Schedule: Always
begin with stretching exercises.
