Start preparing for a marathon is only in the event that the doctors have found no contraindications that could hinder you to compete in the mass race. Proper training involves several stages.
First, you must find a good coach so that he made for you individual course of training. Engaged in training for a marathon yourself quite dangerous. It's not even that you have not mastered the upcoming distance or even win it. During the race at a maximum length of the route mobilize all reserves of the body. And precisely calculate them so that you finish line after overcoming literally not dropped dead, can only specialists.
Usually, several types of exercise assumed that can be rotated or use them in combination. This flat cross, and cross-country running, and sports stadium. It can be run on time or training to develop stamina.
Be sure to ask the coach (unless, of course, he will not offer) to include in the complex training mountain cross. Firstly, air in the mountains sparse and hence then in plain, you will miss fewer oxygen. Secondly, there can be engaged at any time of the day. After the air in cities and even in rural areas is very dirty (which is especially felt in the morning), and sprinting at temperatures above 18 ° C is not recommended, and high in the mountains is always cool.
A day or two before the start of the training is to abandon and just relax. You typed in the sports form during this time will not go anywhere, but the nerves are in order, which is also important.
During the race, do not try to consistently lead the revolution. If you previously, during the preparation, looked at least a few records broadcasts marathons, you must have noticed that the winner is rarely determined at the beginning and the middle distance. Despite the fact that it is quite long, and not all athletes reach the finish line, everything is decided by the last few hundred meters.