Marathons are 26 miles of running and let’s face it, it’s not easy. It is possible to get enough last minute exercise to prepare your body for the marathon. The key to doing so is to work your way through a set of phases with a workout routine.
Spend every four days in a phase. As you move up in a phase, the exercises become more intense. The exercises should work the vast majority of your muscles. Running and jogging is the important in each phase.
Fitting exercise into your routine may seem difficult. Use minutes of spare time, like during commercials, to squeeze in an exercise. It is also not a good idea to exercise before bed either. Walk to and from school or work. Instead of spending gas going to Longs Drugs, walk. Be sure to cool down, until your body has cooled, you will not be able to sleep.
Phase one
Jog one mile. Get your body used to the exercise. Keep a steady pace that is comfortable for you. If a break is needed then take a quick breather and keep going. Time yourself for the first mile so that you look back at the end to see how you have improved.
Jump rope: Jumping rope accesses many muscles. It also doesn’t involve a special setting. Do two sets of 20.
Crunches: Everyone hates them, they suck. You may regret it when the side pain catches up to you in the marathon if you skip this. Do 10 crunches and try to fit these in between commercials.
Phase two
Run one mile. Time yourself to see where you are at and don’t take breaks. Move on to the rest of the days exercise and come back to this. The more you run, the easier it gets.
Jump Rope: Three sets of 20. Take a break then do two more sets of 20.
Crunches: Do 20 crunches twice daily.
Phase three
Run two miles. Try not to stop or take breaks in between and time yourself. Everyone has their own running style that works for them. For example, try a slow shuffle or sprints. Use this time to find out what is best for you. Remember your previous times and check your progress.
Jump Rope: Four sets of 30.
Crunches: Do 10 crunches four times daily.
Phase four
Run three miles. The first day you can jog or walk the second.
Jump Rope: Four sets of thirty, take a break and then do three sets of 60.
Crunches: Do 25 crunches three times daily.
Phase five
Run four miles. Run the first, then walk or jog and alternate as you run. After two days, try to run the whole thing through without stopping.
Jump Rope: Five sets of 45. Take a break. Repeat.
Crunches: Do 35 crunches three times daily.
Phase six
Run five miles. Run the first two. Jog the second. Run the fourth and fifth. On the last day, run all five without stopping. Run one mile and time yourself. See how your time has improved from the first day.
Jump Rope: Six sets of 50.
Crunches: Do 40 crunches three times daily.
Final day
Rest. Eat well. Try to add carbohydrates into your diet and avoid things that make you have to use the restroom.