How Many Steps are in a Marathon

Training for a Marathon

• Mondays. Mondays are rest days. Rest is critical to recovery and injury prevention
• Tuesdays/Thursdays. After a warm-up, run at a moderate pace for your chosen mileage, gradually building to 26 miles on Saturdays. Cool down and stretch after your run.
• Wednesdays/Fridays. Cross-training activity such biking, swimming, elliptical trainer at easy-to-moderate effort for 30–45 minutes.
• Saturdays. Run the 26 miles at an easy, conversational pace. If 26 miles is too much for you, adjust to a sensible level and gradually build up.
• Sundays. Active recovery day, a short run at a very easy, comfortable pace, which helps loosen sore muscles.

Weekly: Overall body strength training at least once a week.

Most Americans take, on average, 3500 steps a day, around 1/3 of what is considered healthy, assuming no other exercise.

10000 steps is recommended (4.4 miles approx.)< /br>Step count varies with age, sex, height and other factors but on average, walking at 4 mph, Men age 17-25 should complete 10000 steps in a 1 hour 20 minutes and Men 25-35 should complete 10000 steps in 1 hour 20 minutes. Women in the 17-21 age range, should complete 10000steps in 1 hour 20 minutes with Women 25-35 achieving 1 hour 20 minutes.

Over 35s Men over 35 should complete 10000 steps in 1 hour 20 minutes and Women over 35 should complete 10000 steps in 1 hour 20 minutes.

Over 60s Men over 60, should complete 10000 steps in 1 hour 30 minutes with Women over 60 managing it in 1 hour 30 minutes.

Safety It goes without saying, consult your doctor before starting any exercise program, especially as you get older, if you have health concerns or have not had a recent check up.

Figures based on 130 steps per minute at 4 mph.