How to Get in Shape for a Race
If you are getting ready for a marathon and want to make sure you are preparing the right way then this article is just for you.
This really is the time to think about your race goals, and whether they involve any running. Getting in shape for a race of any distance is no easy task, and you need the time to properly prepare your body – so it won’t let you down.
But even if you’re not planning on running any races or marathons this year, running and getting in shape for a race can be a great way to challenge your body and improve your overall fitness. In fact, I have many clients who have made serious fitness and weight loss gains by making it their goal to be in “race shape” for the summer. While I don’t want you to give up on the weight training, incorporating running and marathon training into your fitness plan can be totally worthwhile.
Here’s a plan for doing just that…
How to Get in Shape for a Race
In order to get in shape for a race (and burn a ton of calories and fat in the process), you need to engage in the right combination of running (both indoors and outdoors), weight training, and other cardiovascular exercise.
Here’s the plan I’ve developed to get in marathon shape – just in time for the summer!
Weeks 1 to 4 – Preparing Your Body
Monday
- 5 minutes Warm-Up on Treadmill (light walk)
- 15 minutes Walking (fast pace)
- 10 minutes Cool Down (light walk)
- 5 minutes stretching
Tuesday
- 30 minutes Lower Body Resistance Training (see my Best Leg Exercises here)
- 15 minutes on Cardio Equipment of your choice
Wednesday
- 5 minutes Warm-Up on Treadmill (light walk)
- 10 minutes Walking (fast pace)
- 10 minutes Jogging (light jog)
- 5 minutes Cool Down (light walk)
- 5 minutes stretching
Thursday
- 30 minutes Upper Body & Core Resistance Training
- 15 minutes on Cardio Equipment of your choice
Friday
- 5 minutes Warm-Up on Treadmill (light walk)
- 10 minutes Walking (fast pace)
- 10 minutes Jogging (light jog)
- 5 minutes Cool Down (light walk)
- 5 minutes stretching
Saturday & Sunday (Rest Days)
- Go for a 15-20 minute walk outside
Weeks 5 to 8 – Kicking It Up a Notch
Monday
- 5 minutes Warm-Up on Treadmill (light walk)
- 15 minutes Jogging (moderate pace)
- 10 minutes Cool Down (brisk walk)
- 5 minutes stretching
Tuesday
- 30 minutes Lower Body Resistance Training
- 20 minutes on Cardio Equipment of your choice
Wednesday
- 5 minutes Warm-Up on Treadmill (light walk)
- 5 minutes Walking (fast pace)
- 10 minutes Jogging (fast pace)
- 5 minutes Running (close to maximum intensity)
- 5 minutes Cool Down (brisk walk)
- 5 minutes stretching
Thursday
- 30 minutes Upper Body & Core Resistance Training
- 20 minutes on Cardio Equipment of your choice
Friday
- 5 minutes Warm-Up on Treadmill (light walk)
- 5 minutes Walking (fast pace)
- 10 minutes Jogging (fast pace)
- 5 minutes Running (close to maximum intensity)
- 5 minutes Cool Down (brisk walk)
- 5 minutes stretching
Saturday & Sunday (Rest Days)
- Go for a 30 minute walk or run outside
Weeks 9 to 12 (& beyond) – Getting Serious
Monday
- 40 minutes Running outside (including 5 minute warm-up and cool-down)
- 10 minutes stretching
Tuesday
- 40 minutes Lower Body Resistance Training
- 20 minutes on Cardio Equipment of your choice
Wednesday
- 5 minutes Warm-Up on Treadmill (light walk)
- 5 minutes Walking (fast pace)
- 20 minutes Jogging (fast pace)
- 10 minutes Running (close to maximum intensity)
- 5 minutes Cool Down (brisk walk)
- 5 minutes stretching
Thursday
- 40 minutes Upper Body & Core Resistance Training
- 20 minutes on Cardio Equipment of your choice
Friday
- 5 minutes Warm-Up on Treadmill (light walk)
- 5 minutes Walking (fast pace)
- 20 minutes Jogging (fast pace)
- 10 minutes Running (close to maximum intensity)
- 5 minutes Cool Down (brisk walk)
- 5 minutes stretching
Saturday & Sunday (Rest Days)
- Go for a 30-40 minute walk or run outside
Stick with this training schedule, and you’ll not only burn a crazy amount of fat, you’ll also be totally ready for a summer race or marathon of your choice!
Getting the Right Gear
Getting in shape for a race successfully depends a lot on having the right gear. A good pair of running shorts, some comfortable tank tops or t-shirts, and a comfortable but effective pair of running shoes are all important.
My absolute favorite running shoes are the Nike Zoom Vomeros. They’re designed to support the intense kind of running you’ll be doing to get in marathon shape. Check them out here – Nike Pegasus for Men and Nike Pegasus for Women.
Another great tool to use is a heart rate monitor. It can help you get in tune with your physical body and increase your bodily awareness, which can totally improve your physical ability and fitness! This HEART RATE MONITOR is probably your best pick!
Have any questions or feedback about How to Get in Shape for a Race? Please leave a comment below…
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.