Common Questions & Answers
About the running program
The Fitness 22 Marathon program will take you all the way to running a full marathon (42.2K / 26.2 M) in 16 weeks. The program is made for 21K runners who can this distance regularly. The program runs on a 7-day cycle that goes through run days, strength days, and rest days.
The rest days are just as important as the running days. Anytime you exercise you cause muscle strain, which then needs time to heal in order to build and get stronger. Without proper rest, your muscles will actually get weaker and you will put too much strain on your tendons, ligaments, and bones - which also need time to heal.
Running + Strength Training
We strongly recommend combining running with strength training exercises (work on your lower body, your abs, flexibility etc). We recommend doing the strength training on the 7th day of each week. We provided some suggestions for combined workout routines below and through the workouts in the app. You can also combine cycling, walk or elliptical.
This program is built for those who can run a 10K at least 3 times a week and have completed 21K races. If you can do that then you will also succeed at getting to 42.2K. As with any exercise program, please consult a doctor before getting started. It is also recommended to have an ergonomic test. Safety first!
Run / Faster run
A Run instruction given by the audio coach means to run at your normal, easy pace. A Run Faster instruction means to run just slightly faster. For example - if you are running at 6:30 minute/km pace, this means to pick up the pace just a little bit to 6:20, but not faster than that. Do NOT go as fast as you can in these segments, only run just a little bit faster than normal.
You will need a pair of sport's shoes and comfortable clothing. You don't need to go out and spend a fortune - you are not running a marathon (yet). If you want to spoil yourself with new gear after a week or two to celebrate the beginning of your new life, then by all means, go for it :-)
In order to properly warm-up for your exercise, do a brief non-stop walk. Set your own pace, slower the first few times and a little bit faster later on. You should feel energetic after a good warm up - but not out of breath.
For a proper cool-down do a brief walk followed by a stretch. The walk helps you catch your breath, and stretching helps reduce muscle soreness. There are many stretching guides on YouTube. Here's our favorite: stretching after running
We strongly recommend that you go through the full program. The biggest mistake people make is going too hard, too quickly. You might feel fit, but your body still needs time to get used to the program, and skipping weeks will be counter-productive.
Even if you are in shape, go through the routine. Give your body a chance to get used to it, and give your muscles the rest they need. We promise that together we can get to 42.2K in 16 weeks!
How do you adjust your schedule when you miss training?
It's better to stick to the plan. We built this program gradually to ensure you safely reach a full marathon. To get your training back on track: Do not try to speed up with extra workouts or mileage. Give your muscles time to repair between workouts. Don't worry about ruining your hard work. You don't lose fitness that fast. Your first run back shouldn't be a hard workout. Schedule three easy days of running. Start at 60-70 percent of your normal, easy run distance and increase 10-15 percent each day. Then you can jump back into harder workouts.
What is a good running pace?
Run at a speed that is comfortable for you. This is not a race, so don't go too fast. You should be able to say brief sentences or even have a short conversation while running. If you are breathing too hard to speak, then you are probably going too fast.
Whichever you prefer! Some love the outdoors and others prefer the treadmill at the gym. Choose your favorite or even mix between the two.
Rest and strength days
We built rest days into the program. On others, we recommend adding strength workout to your routine. Strength days can focus on your legs/upper body/arms. We strongly recommend that you follow the advice. These days are extremely important for building your muscles and letting your body get ready for next run.
Ensure that you stretch properly and get enough rest. Muscle soreness is normal, injury pain is not. If you have any doubts, please consult a doctor.
Don't worry, an occasional bad day is perfectly normal, it happens to everyone. Even Michael Jordan had them, so you are in good company! And there's even an upside - usually, they come right before a great breakthrough. So rest a day or two, and keep going!
Can I run every day?
We strongly recommend that you stick to the plan, with a rest day between workout days. The rest days are just as important as the running days. Anytime you exercise you cause muscle strain which then needs time to heal in order to build and get stronger. Without proper rest, your muscles will actually get weaker as will your tendons, and reaching your goal will actually become harder.
I am already in shape, and have been running for a while, do I need to start on w1d1?
In this case, you certainly don't need to start at W1D1. The best way is to make your own assessment about where to start, and then take it 3 days back in the program. If the first run goes easy, move up, and so on. This way in the worst case you will have a few easy training session and then continue. The opposite would be overtraining which can easily cause injuries that last for a while.
Join our community on Facebook. We try to answer most of the questions the users have, and the community itself is also supportive and helpful.
Tips For Best Results
Shoes
Your shoes should be relatively lightweight but provide good support. Choose your running shoes from a specialty store to match the correct type of running shoe based on your foot type and stride pattern. Purchase a new pair of shoes that you will use during the actual event approximately four to six weeks prior to the marathon.
Clothes
You need running clothes that will keep you comfortable through all 42.2 Kilometers. Wear lightweight fabrics that don't stick to your skin. Avoid cotton clothes! Cotton is the least breathable, it traps your sweat rather than allowing it to evaporate.
Running Course
If you can, try doing your runs on the same topography as the marathon (such as hills or flat tracks). You can use a treadmill or stairs as well. Also, direct the hours you're training around the running time of your race.
Pace
Do most of your runs on an easy to a normal pace. On Day 1 of each week, do your 30-minute run slower than your normal pace. On day 4 of each week, do the first 20 min easier and the last 20 min very easy.
Don't start your faster runs too fast, save your power to maintain the pace through the whole running. Your faster run is not a sprint, just slightly faster than your normal pace.
On race day, run the first 5 Kilometers 10 to 15 seconds per kilometer slower than goal pace. Preserve precious glycogen stores for later. Also keep a relaxing pace at least half way. Then you can start boosting up.
Drinks, Gels, & Nutrition
On the long run days chose between: 2 dates, a banana, toast with jam (only one slice of bread), about 4 apricots, 1/2 an energy bar (high in fibre), or a carbohydrate snack of 100 calories, low in fat. You can eat an energy gel packet and 200-400ml of water every 50 min. A day before a long run, eat a big meal of pasta, rice or potatoes.
During the last three days, concentrate on eating carbohydrate-rich foods, such as pasta, potatoes, bread, fruit and fruit juice, low-fat milk and yogurt, low-fat treats, and sports drinks.
A day before the race drink a lot! Eat a lot of carbs in small meals like: cornflakes, pasta, bread, rice, potatoes, noodles, or bagels. Add a small amount of protein in each meal, such as low-fat yogurt, cheese, or tuna in water. Don't eat fiber and meat.
On race day, warm up, but just a little. Walk around a bit in the 20 minutes before the start, and stretch. Start drinking fluids early. Don't wait until you are thirsty or you're getting hot or dehydrated. If you wait until you're thirsty, dehydration or glycogen depletion may have already started. By taking in fluids early in the race – when you're not yet fatigued or stressed – you give your digestive system optimal conditions to get the electrolytes and sugars distributed to the muscles that need them.
90 min before the marathon eat 4 dates or 2 slices of bread with jam, have a strong coffee and drink water. During the marathon stop at each water station and eat 2 dates every 5km. You can take your first energy gel after 50 min of running and keep taking every 50 min
Stick to your familiar plan. Don't start anything new on your last days of training. Stick to your plan and what you've practiced.
Motivation
Running a marathon will not be easy. Staying motivated and developing the proper mindset is key to enjoying the training and crossing the finish line with a smile on your face.
Remind yourself of your goal; look back every few weeks to see how far you've progressed; commit to a close friend so you won't fall back; sign up now for a race; change your trail from time to time; prepare an awesome playlist; have a runner buddy and make running a habit.
Recovery after the marathon
Marathons are tough on the body. Every physiological system in your body is pushed to the max during a marathon race. Immediately after the race, consume a banana/energy bar/sports drink/bagel/fruit. Change into dry clothes and keep your body warm. Keep your feet up for 15- to 25 minutes (do this several times during the day).
Deep recovery is your top priority. Take 2 weeks without running! Instead, you can swim or ride a bicycle for 30-45 minutes 2 times a week or do the elliptical for 20-30 min 2 times a week. Only then you can go back to running (but start very easy!) for extra 3 weeks.