Marathon training suggestions
June 4, 2010 5:17 AM Subscribe
Talk to me about marathon training.
I think I'd like to run a marathon in October.
What do I need to do for training, and what other strategy suggestions can you give me, based on what I'm currently doing? I realize there are a lots of training programs out there, but I have a hard time figuring where I should start and how I should manage this considering my other responsibilities in life (family, pets, job, etc.)
I run 21 miles a week, weight lift twice, the longest run was six miles, but I did seven this week and felt good. In the past, I think my longest run was ten miles, a couple of years ago.
Here's what I currently do:
S: weights, 3 miles
M: 3 miles
T: 4 miles
W: weights
Th: 5 miles
F: off
S: 6 miles
So I'm interested in any or all of the following:
Is there a rule of thumb for how to increase long run time?
What basic formula should I be thinking of for the other runs (like % to total for tempo, recovery, short runs, etc.)
Should I do something different, weights-wise (I have very limited time for that, hence the routine I chose, so if I add something, I want to take something away.)
Is there anything I can do to increase expected pace? Based on what I'm doing now (ten minute miles but I can often manage nine and I've been getting faster since working on it the past couple of months) I think I would do eleven or twelve minute miles in a marathon. Can I do better?
What should I eat, keeping in mind that I love food and so please don't tell me to eat steamed chicken and brown rice because I'll cry.
I'm 40, female, in okay shape. And I've never run a race before (although I'm not thinking of this as a race....but you know what I mean -- no 5ks or anything.)
Thanks for any suggestions.
I think I'd like to run a marathon in October.
What do I need to do for training, and what other strategy suggestions can you give me, based on what I'm currently doing? I realize there are a lots of training programs out there, but I have a hard time figuring where I should start and how I should manage this considering my other responsibilities in life (family, pets, job, etc.)
I run 21 miles a week, weight lift twice, the longest run was six miles, but I did seven this week and felt good. In the past, I think my longest run was ten miles, a couple of years ago.
Here's what I currently do:
S: weights, 3 miles
M: 3 miles
T: 4 miles
W: weights
Th: 5 miles
F: off
S: 6 miles
So I'm interested in any or all of the following:
I'm 40, female, in okay shape. And I've never run a race before (although I'm not thinking of this as a race....but you know what I mean -- no 5ks or anything.)
Thanks for any suggestions.
There are plenty of marathon training programs out there; the majority of them focus on one longer run a week with a variety of cross train/shorter runs in between. Find one that really suits what you are looking for (i.e., just finishing, finishing at a certain time, etc.) and follow it religiously.
It can be really hard to maintain a weight training program at the same time as a marathon training one, but listen to your body because it knows best.
In terms of eating, your pre-game meals (aka, long runs once a week) are the most important. The day before and the morning of your longer runs, you should make a concerted effort to get really good carbs and lean meat in your diet and a lot of water. The other 6 days a week, eat whatever you like, provided you're not hurting your training. That one day, though, willpower is pretty key; lots of veggies, pasta (whole grain) and lean meats or cheeses. Morning of, oatmeal and a salad is a good start before your run.
Best of luck! It's a great road to start on.
posted by Hiker at 5:36 AM on June 4, 2010
It can be really hard to maintain a weight training program at the same time as a marathon training one, but listen to your body because it knows best.
In terms of eating, your pre-game meals (aka, long runs once a week) are the most important. The day before and the morning of your longer runs, you should make a concerted effort to get really good carbs and lean meat in your diet and a lot of water. The other 6 days a week, eat whatever you like, provided you're not hurting your training. That one day, though, willpower is pretty key; lots of veggies, pasta (whole grain) and lean meats or cheeses. Morning of, oatmeal and a salad is a good start before your run.
Best of luck! It's a great road to start on.
posted by Hiker at 5:36 AM on June 4, 2010
I had similar mileage as you when i started my marathon training. I used Hal Higdon's Marathon Training Program to plot my basic training path. Because I was young (or "stupid") whatever way you want to put it, I chose to do the intermediate plan, to get an extra "boost".
As far as general training goes, you should start a marathon training program 6 months out from the race. I know the Higdon program is only 18 weeks long, but it gives you some "catch-up weeks" if you fall behind.
Until that time, I would focus on improving your long sunday run time the 6-8 mile run. Once you start the marathon training, that 6-8 mile run should be your expected pace. So, let's say 6 months out from the race, you're doing 6 miles in an hour. Make 10 minutes/mile your desired marathon pace.
IMO, it's hard to both increase mileage and increase pace at the same time, especially for a first-time marathon. You're training your body to run the distance.
FWIW, I was running similar times as you. By the end up my marathon training, I was blitzing through 8-10 miles at an 8 minute pace. I still stuck to 10 minute/mile for my marathon, and STILL blew up towards the last 3 miles of that race. Most of the training plans you'll see don't include long runs over 20 miles. I think that's okay, just be prepared for that, and don't try to say, "hey since i'm doing 10 minute miles in my training runs, I might be able to do 9:30 come marathon day". Stick to a pace and build around it. There's always the 2nd one to go for speed!
As far as diet goes, marathon training essentially allows you to eat whatever you want. Of course, the lighter you are, the faster you are, but there aren't really any special diet concerns you should worry about. Running a marathon will be a high calorie exercise, and marathon runners are notorious for eating pizza and beer before races.
I still lifted in the early stages of training, but training for a marathon (especially at a slow pace) really tends to take over your life. At the end of training you're either running 2 hours during the week day mornings/evenings, and it's hard to structure "normal" activities while still getting 8 hours of sleep. If you can manage it, sure, it wouldn't hurt and would be a nice cross-training activity. I wouldn't abide by any "hard and fast" rules though.
Marathon training is unique in that it's an incredibly long distance. Everyone "responds" to marathon training differently. I think the most important rule is to not listen to anything as "gospel" (including me!) and let your body be your guide - at the end of the day, that's where you're going to get your best feedback from!
posted by unexpected at 5:43 AM on June 4, 2010 [4 favorites]
As far as general training goes, you should start a marathon training program 6 months out from the race. I know the Higdon program is only 18 weeks long, but it gives you some "catch-up weeks" if you fall behind.
Until that time, I would focus on improving your long sunday run time the 6-8 mile run. Once you start the marathon training, that 6-8 mile run should be your expected pace. So, let's say 6 months out from the race, you're doing 6 miles in an hour. Make 10 minutes/mile your desired marathon pace.
IMO, it's hard to both increase mileage and increase pace at the same time, especially for a first-time marathon. You're training your body to run the distance.
FWIW, I was running similar times as you. By the end up my marathon training, I was blitzing through 8-10 miles at an 8 minute pace. I still stuck to 10 minute/mile for my marathon, and STILL blew up towards the last 3 miles of that race. Most of the training plans you'll see don't include long runs over 20 miles. I think that's okay, just be prepared for that, and don't try to say, "hey since i'm doing 10 minute miles in my training runs, I might be able to do 9:30 come marathon day". Stick to a pace and build around it. There's always the 2nd one to go for speed!
As far as diet goes, marathon training essentially allows you to eat whatever you want. Of course, the lighter you are, the faster you are, but there aren't really any special diet concerns you should worry about. Running a marathon will be a high calorie exercise, and marathon runners are notorious for eating pizza and beer before races.
I still lifted in the early stages of training, but training for a marathon (especially at a slow pace) really tends to take over your life. At the end of training you're either running 2 hours during the week day mornings/evenings, and it's hard to structure "normal" activities while still getting 8 hours of sleep. If you can manage it, sure, it wouldn't hurt and would be a nice cross-training activity. I wouldn't abide by any "hard and fast" rules though.
Marathon training is unique in that it's an incredibly long distance. Everyone "responds" to marathon training differently. I think the most important rule is to not listen to anything as "gospel" (including me!) and let your body be your guide - at the end of the day, that's where you're going to get your best feedback from!
posted by unexpected at 5:43 AM on June 4, 2010 [4 favorites]
Seconding Hal Higdon. I ran my second and third marathons with that system, and I preferred it to the Runner's World version I used on my first (which allowed me to be a little ambitious).
I'm running an October marathon this year, and am planning to start the Intermediate II plan again very soon.
The Higdon plan addresses a lot of the questions you have about tempos and times. And I'd also echo what unexpected said about increasing your pace. I think it's a good idea for first time marathoners to just concentrate on finishing the race. Trying to set a goal based on what you should run when you've never covered the distance can be difficult. I say leave the time out of it and be glad you have one less thing to think about. Or, wait to set a goal time until you've seen how your body responds to the 18+ mile training runs. Plus, it creates a relatively beatable baseline time to shoot for in your for your next race! All that said, your pace will probably increase with experience and as your endurance increases.
Even though I'm endorsing the Higdon plan, I also think that listening to your body is the most important thing. It's always better to take a day or two off than it is to over-run what your body wants. Take it from someone who knocked himself out of commission after 14 weeks of training in the middle of a scorching summer for a fall marathon.
The only thing I'd recommend adding is some focused stretching or yoga, and maybe an ice bath or two after longer training runs (and definitely after the race). It will cut your recovery time in half.
posted by activitystory at 6:07 AM on June 4, 2010
I'm running an October marathon this year, and am planning to start the Intermediate II plan again very soon.
The Higdon plan addresses a lot of the questions you have about tempos and times. And I'd also echo what unexpected said about increasing your pace. I think it's a good idea for first time marathoners to just concentrate on finishing the race. Trying to set a goal based on what you should run when you've never covered the distance can be difficult. I say leave the time out of it and be glad you have one less thing to think about. Or, wait to set a goal time until you've seen how your body responds to the 18+ mile training runs. Plus, it creates a relatively beatable baseline time to shoot for in your for your next race! All that said, your pace will probably increase with experience and as your endurance increases.
Even though I'm endorsing the Higdon plan, I also think that listening to your body is the most important thing. It's always better to take a day or two off than it is to over-run what your body wants. Take it from someone who knocked himself out of commission after 14 weeks of training in the middle of a scorching summer for a fall marathon.
The only thing I'd recommend adding is some focused stretching or yoga, and maybe an ice bath or two after longer training runs (and definitely after the race). It will cut your recovery time in half.
posted by activitystory at 6:07 AM on June 4, 2010
I think you had solid advice on the running (very slow steady increases each week...running 4 to 5 times a week).
What you should also keep in mind is making sure you keep your body healthy. Take stock of your shoes and socks. Consider where you might chafe when your clothes are soaked through in sweat. Injuries will make your training harder or impossible and if you don't get the training in you will be miserable come race day.
Good luck...
posted by mmascolino at 6:17 AM on June 4, 2010
What you should also keep in mind is making sure you keep your body healthy. Take stock of your shoes and socks. Consider where you might chafe when your clothes are soaked through in sweat. Injuries will make your training harder or impossible and if you don't get the training in you will be miserable come race day.
Good luck...
posted by mmascolino at 6:17 AM on June 4, 2010
Be aware that once you are doing your longest training runs they are going to start having quite an impact on your family life at that point. You might be able to get up at 6am on a Saturday and run until 9am so that does not sound too onerous - only you will probably find you will not have much energy for the rest of the day when you get back.
Registering for some races that lead up to the main marathon is a good idea IMHO: probably 10Ks and perhaps a half marathon rather than a 5K. It gives you an idea of what the main event will be like.
posted by rongorongo at 7:04 AM on June 4, 2010
Registering for some races that lead up to the main marathon is a good idea IMHO: probably 10Ks and perhaps a half marathon rather than a 5K. It gives you an idea of what the main event will be like.
posted by rongorongo at 7:04 AM on June 4, 2010
Best answer: For a first time marathon, starting where you are starting, I would seriously consider dropping the weight training. Especially given your other responsibilities that will likely have an impact on your available training time.
Basic marathon training is easy as pie: You need a long run every week that increases ~10%, and tops out at 23-26 miles at least once, and at least three weeks before the race. The long run is absolutely your most important run of the week. Other runs can be short (in the four to five mile range), although as your training progresses it helps to add a medium length run mid-week, which should not exceed 10 miles for a first timer. Again, for a first timer, taking two rest days a week is probably a very good idea. A beginning week might be R 4 4 6 4 R 6, and the week prior to your taper (the rest period before the marathon) might be R 4 4 8 4 R 23.
That's it, dead simple.
There are a lot of reasons to add other elements, like a tempo run, speed work, or a hill day to your regimen. All three will likely make you a bit faster. It's unlikely that you will be able to much improve your speed this go round, because you'll be focused on getting your miles in, but you will likely get a bit faster based on gaining efficiency as you train. One way to add speed work to your schedule is to sign up for a 5k or a 10k about halfway through your training period. This will have the added benefit of acclimating you a bit to what it's like to race. The danger with adding speed work or other difficult workouts when you are first adding miles is that you'll get injured. In any case, each hard workout should be followed by an easy workout.
Generally I tend to think that we're all capable of a bit more than we think, but as someone who runs a lot of endurance events, I'm also aware that we sometimes need to choose our goals. If your goal is to finish a marathon, remember that you have to get to the starting line in order to get to the finish line. If your goal is to really race a marathon, you still need to get to the start, but getting there is a smaller proportion of achieving your goal, so the calculus for what constitutes safe training changes.
Best of luck!
posted by OmieWise at 7:35 AM on June 4, 2010 [5 favorites]
Basic marathon training is easy as pie: You need a long run every week that increases ~10%, and tops out at 23-26 miles at least once, and at least three weeks before the race. The long run is absolutely your most important run of the week. Other runs can be short (in the four to five mile range), although as your training progresses it helps to add a medium length run mid-week, which should not exceed 10 miles for a first timer. Again, for a first timer, taking two rest days a week is probably a very good idea. A beginning week might be R 4 4 6 4 R 6, and the week prior to your taper (the rest period before the marathon) might be R 4 4 8 4 R 23.
That's it, dead simple.
There are a lot of reasons to add other elements, like a tempo run, speed work, or a hill day to your regimen. All three will likely make you a bit faster. It's unlikely that you will be able to much improve your speed this go round, because you'll be focused on getting your miles in, but you will likely get a bit faster based on gaining efficiency as you train. One way to add speed work to your schedule is to sign up for a 5k or a 10k about halfway through your training period. This will have the added benefit of acclimating you a bit to what it's like to race. The danger with adding speed work or other difficult workouts when you are first adding miles is that you'll get injured. In any case, each hard workout should be followed by an easy workout.
Generally I tend to think that we're all capable of a bit more than we think, but as someone who runs a lot of endurance events, I'm also aware that we sometimes need to choose our goals. If your goal is to finish a marathon, remember that you have to get to the starting line in order to get to the finish line. If your goal is to really race a marathon, you still need to get to the start, but getting there is a smaller proportion of achieving your goal, so the calculus for what constitutes safe training changes.
Best of luck!
posted by OmieWise at 7:35 AM on June 4, 2010 [5 favorites]
nthing Hal Higdon. I've done and loved his 5K programs, and my most unathletic friend went from being a wan Chicago graduate student (who smoked!) to a lean, marathon-running freak using Hal's schedule.
posted by purpleclover at 8:05 AM on June 4, 2010
posted by purpleclover at 8:05 AM on June 4, 2010
I do not marathon but mrdoodley does. as far as weights he just does a bajillion reps of light weight curls, plus crunches and pushups - just enough so his arms & upper body support and "pull" him. this also gives you some upper body core work, because of the un-balance of the free weights.
foodwise, you want to be as light as your body wants to allow you to be. you can go faster longer and are less likely to get hurt in your buildup and long training runs.
your objective in your first marathon is to finish, so do not worry too much about your time or do a lot of speed training, except as mentioned above to get more efficient. the most important thing is to figure out what 26 miles feels like. if you like it, there will be a bunch more races - the whole winter season, in fact.
good luck and have fun!
posted by toodleydoodley at 8:44 AM on June 4, 2010
foodwise, you want to be as light as your body wants to allow you to be. you can go faster longer and are less likely to get hurt in your buildup and long training runs.
your objective in your first marathon is to finish, so do not worry too much about your time or do a lot of speed training, except as mentioned above to get more efficient. the most important thing is to figure out what 26 miles feels like. if you like it, there will be a bunch more races - the whole winter season, in fact.
good luck and have fun!
posted by toodleydoodley at 8:44 AM on June 4, 2010
I would add that you should practice eating and drinking on your long runs, so that you will be taking in enough calories for the big day. I know people who were otherwise well trained for the race, but didn't eat and bonked hard at the end.
posted by computech_apolloniajames at 8:42 AM on June 5, 2010
posted by computech_apolloniajames at 8:42 AM on June 5, 2010
Response by poster: Thanks everyone for your encouragement and advice!
posted by A Terrible Llama at 3:15 PM on June 5, 2010
posted by A Terrible Llama at 3:15 PM on June 5, 2010
This thread is closed to new comments.
The simplest rule of thumb is to go with no more than a 10% increase in total distance per week (that's including all runs, not just your long run). Another approach I've tried is to increase by 15-20% per week for two weeks, hold constant (or lower) for a week and then start the cycle again from my longest distance. You're going to want to get your long run up to 20 miles at least, so give yourself a few months to get there. Oh, and be prepared for your long run to wipe out half your day, not just from the running, but also the immediate recovery.
Good luck!
posted by Hutch at 5:34 AM on June 4, 2010 [1 favorite]