How do you choose a training plan?

1. Can you keep up with the chosen training plan?

Ideally for running a marathon within 4 hours, a runner needs to put in a minimum of 50 miles a week for about 8 weeks, and approximately 40 miles a week for the another 8 weeks. You must have sufficient upper body strength to maintain your posture and this requires about 3 hours/week on your upper body. Are you mentally ready to keep up with the training plan? Can you comply to a minimum of 95% of the training plan is a question you must ask yourself before choosing to run a marathon

2. How much time a week can you devote towards training?

Running 50 miles a week requires you to devote an average of 2 hours a day of running which translates to 14 hours a week.

3. How many weeks can you devote for training?

Typically marathon training programs are for 16 weeks.

4. What are your strengths and weaknesses – in terms of speed, endurance, body reaction to increases in mileage?

Before you start training, measure your 5k speed, 10k speed, calculate your Vo2 max (there are formulas to do that on the internet) and have a fair understanding of how your body reacts to different speeds and mileage.

5. What types of training would you like to do - circuit training, strength plus running?

Personally for me, circuit training works wonders. I come out of every circuit training feeling more powerful than before and these sessions make me fast. However, different people react to different methods of training differently. In other words, know what turns you on.

6. What are the environmental conditions? Are the training conditions similar to race conditions? What are the facilities and opportunities available for training?

Train in months that are relatively cooler than the summers. In Chennai, your training should start in August and end in December. Check local gyms and get assistance of a professional coach if you are running your first marathon. Read up on running as much as you can. Reading not only motivates you but also teaches you a lot about what you should not do.