A good marathon training schedule for beginners incorporates rest days and allows runners to gradually increase their weekly mileage. In addition to running, it focuses on other forms of exercise. Runners preparing for a marathon should also adapt their diets.
Most runners use Mondays as rest days, which are central to avoiding injury and recovering from workouts. Tuesdays are spent warming up and then running. How long the run lasts depends on the week; the mileage increases as the program progresses. Wednesdays and Thursdays are spent focusing on cross training for 45 to 50 minutes, as well as strength training. Some runners may also wish to use Fridays for this purpose, but it can act as a designated rest day in preparation for a long run on Saturday as well. Saturday involves a long, slow run, which gets longer as the weeks progress. Sunday is an active recovery day, which involves running at an easy pace.
Alongside a marathon training schedule, runners should focus on their diets. Foods made from seeds, such as whole grains, contain numerous antioxidants and promote healthy growth. Eating a variety of fruits and vegetables that are different colors reduces inflammation. Ensuring fruit and vegetables still have their skin promotes a healthy digestive system and healthy bacteria growth. Drinking milk from animals provides recovering muscles with protein and may boost the immune system. Fish containing omega-3s have anti-inflammatory properties, which means they reduce recovery times.