How to Complete a Full Marathon as a Beginner: 2 Weeks Before the JTBC Marathon

How to Complete a Full Marathon for Beginners: 2 Weeks Before the JTBC Marathon

Hello, I'm Runninghaeyoung, a woman who loves exercise. In 2024, I won't be able to participate in the full marathon due to surgery, but

I'm writing this post to share my experience from last year's participation and preparation tips for beginners (2 weeks before the race).

Last year, it rained, and my condition wasn't good, so I failed, but in the 2024 Dongma, I achieved a sub-4 hour finish.

(For reference, the Dongma is slightly easier than the Jema in terms of elevation.)

<b>In 2024, the finish line has changed to Olympic Park.</b>

Last year, it was the Jamsil Olympic Stadium, but due to construction, it's changed to Olympic Park this time.

There was an uphill at the end, right? It worked out well, right, haha?

Marathon Full Course Preparation: From 4 Weeks Before to Race Day

<b>Assuming this is your first attempt,</b> the race you've registered for is probably only two weeks away.

You can think of the month before the race as an adjustment period. Only slightly push your training in the first two weeks, and then focus on rest in the last two weeks.

4 weeks before: Start reducing training intensity. Do 20-30 minute jogs 3 times to get used to running. Prepare with relaxed jogging, aiming for marathon participation.

3 weeks before: Maintain medium-distance training: 2 sessions of 30-40 minute jogs, 1 session of 60 minute jogs. Maintain fitness through continuous jogging and medium-distance running.

(If you participate in a race in between, finish a half marathon at race pace).

2 weeks before: Focus on recovery. Reduce training intensity by 60% and practice pace control. 1-2 sessions of 5-10km jogging, 1 session of 10km pace jogging.

Check your pace and stamina through a mock race.

1 week before: Complete rest and recovery. Walking, light jogging, stretching. If you feel anxious and need to run, do 2 sessions of 5-10km slow jogging (not the day before).

Focus on conserving energy without overdoing it, preparing for the race with sufficient rest and sleep.

<b>Training should already be finished by 2 weeks before,</b>

<b>and rest is key! ^^!!</b>

<b></b>

Good luck to everyone running the full marathon :)

2023 JTBC Marathon

(2024) Jema Full Course GPX File

Recommended introductory essay for runners just starting out

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