What is Marathon?
Marathon is not just running, but a battle with yourself and a sport that brings great satisfaction.
Distance Characteristics
- • 5K: Recommended for beginners, 20-30 minutes
- • 10K: Intermediate goal, 40-60 minutes
- • 하프 (21.1K): Challenging goal, 1.5-2.5 hours
- • 풀 (42.195K): Ultimate challenge, 3-5 hours
Benefits of Marathon
- • Improved cardiorespiratory endurance
- • Mental strength building
- • Running community participation
- • Sense of achievement and confidence
Taking the First Step
Health Check
Consult with a doctor before starting. Set goals considering your exercise experience and health condition.
Prepare Proper Equipment
Running shoes are most important. Choose shoes that fit your foot shape at a specialized store.
Gradual Start
Start slowly with walk-run intervals. Consistency is key, don't overdo it.
8-Week Training Plan
8-week training program aimed at your first 5K race.
Weekly Plan
Week 1-4:
- • 3 times/week, 20-30 min walk-run
- • 1 min run + 2 min walk intervals
- • Gradually increase running time
Week 5-8:
- • 3-4 times/week, 30-40 min training
- • Increase continuous running time
- • Goal: 20 min continuous run by week 8
Choosing Your First Race
Success experience is important for your first race. Choose a race you can complete without overextending.
Recommended Races
- • Flat course
- • Well-organized major events
- • Races with good reviews
- • Beginner-friendly atmosphere
Races to Avoid
- • Hilly courses
- • Mid-summer afternoon races
- • Poorly organized events
- • Highly competitive races
Get ready with RunLab tools
Find Your First Race!
Find 5K and 10K races suitable for beginners and take the challenge.