11 rules to run a marathon 1. Long runs get you to the finish line. Start with 6 miles, add a mile every week, reach 20 miles 3 weeks before the race. 2. Rest days keep you healthy. 2 nonconsecutive days a week when you don't work out at all. 3. Cross-training lets you work while you rest Swimming, skipping 4. Pace work is critical to race success. 10K * 4.65, Half Marathon * 2 * 1.1, Anybody can run 26 miles if he runs the right pace 5. Speed training can help you reach a personal record If you are a first-time marathoner, you don't need to do any speed training. It's a good idea to do a tempo run once a week. 6. Plain running days are staple of your program. 7. Weekly mileage doesn't have to be mega-mileage. Total weekly mileage for novice runners should be about double the length of the long run. Should not exceed triple the length of the long run. 8. Stepbacks help you step up your training Once every third week, cut the distance of your long run by approximately one-third, 8 -> 5 miles, the last stepback would occur 4 weeks before the marathon. 9. Racing builds experience Running occasional races will help you get used to the race experience. 10.The taper is the time to recover and refuel for peak performance. You need to let your body recover after all the hard training. 50 percent cutback in mileage during the last 2 weeks, with very little running the final two or three days. 11.Motivation holds it all together. Finishing a marathon requires courage, perseverance and commitment. You'll never succeed if you are not willing to prepare. The motivation has to come from within. Notes: The schedules allow flexibility, if you are feeling fatigue on a particular day, shorten your run or don't run at all, then resume training according to the schedule, don't try to make up for missed miles.