Mikayla Demaiter, a seasoned marathon runner and fitness enthusiast, has created an easy-to-follow guide for aspiring runners aiming to go from beginner to marathon finisher. Mikayla’s plan is designed to be gradual, ensuring that runners build endurance and strength without risking injury.
The journey starts with walking and light jogging. Mikayla suggests beginning with a mix of walking and running for 20-30 minutes, three times a week. This helps new runners acclimate their bodies to the demands of running without overexertion. As confidence and stamina build, Mikayla recommends increasing the running intervals while decreasing walking breaks, eventually aiming for a continuous 30-minute run.
After establishing a solid base, the next phase involves gradually increasing weekly mileage. Mikayla advises adding no more than 10% to your weekly mileage to prevent overtraining. Incorporating rest days and cross-training activities, such as swimming or cycling, is crucial for muscle recovery and overall fitness.
As the marathon date approaches, long runs become essential. Mikayla’s guide includes a weekly long run that gradually increases in distance, peaking at around 20 miles. These long runs are crucial for building the physical and mental endurance needed for marathon day.
By following Mikayla Demaiter’s running guide, beginners can confidently progress towards their marathon goals, enjoying the journey of building endurance and achieving personal milestones.
