Selecting a marathon training schedule...
that suits your
abilities and goals is not as simple as it may seem.
Each and every runner is different, with differing
levels of experience and capabilities (just look at all
of the different running styles you see out there). So
how can choosing from only a handful of marathon training
schedules fit your specific needs? Let’s take a closer
look…
Abilities and
Susceptibilities
We’re all good at some aspect of running. You have to be
able to make a realistic assessment of your strengths
and limitations. My own strength is the ability to run
middle distances (Half marathon) at a fairly good pace
(for me) and finish comfortably. My weaker runs are in
short fast races like a 5K. I also find I am more injury
prone doing this.
So, take a hard look at
your previous race results, try and ascertain why you
finished where you did, and set your marathon goals
accordingly. Know your weak points.
The Training Goal
Before you decide on a
specific training schedule, it’s worth looking at the
main goals of any marathon training program. The
reason for having a schedule at all is to provide a
training structure for you to accomplish the following:
-
Build strength
in the appropriate
muscles
-
Build endurance
– do any active
sport (tennis, cycling, hiking) for 3 to 4 hours
without much of a break and you’ll be tired
-
Build mental
stamina – when your body gets tired, it’s your
brain that keeps you going.
When you add all this up
what you get is Experience! Your body will get used to
the extra demands you place on it. George Sheehan used
to call this “miles in the bank”!
The Marathon Training Schedule
Now let’s look at some
training mileage charts. I’ve
looked at quite a few marathon programs and I am
astonished at the differences between them - from 9 to
21 weeks long, average miles per week varying from 30 to
50, speed workouts, number and frequency of long runs….
It’s confusing!
So how do you choose your
program?
1. Select your experience
level
Some of the training
schedules have different mileage charts depending on
your experience and ability. Here is a typical
classification chart:
è
These are only guidelines, and there is overlap between
the categories. Many factors influence your ability to
meet a marathon time goal.
Category
|
Expected
finish times |
Number of
Marathons |
Other Factors |
|
1: Beginner |
Over 3h 30m |
Less than 5 |
Your Age &
Gender
10 k results
Previous
injuries
Your personal
goal |
|
2: Intermediate |
3h 10m to 4h 30m |
More than 3 |
|
3: Experienced |
2h 50m or more |
More than 8 |
|
4: Elite |
Competitive racer, sub 2h 30m
marathon |
2. Select the best
training program for you
Ø
Pick the category above
that best fits your experience.
Ø
Be realistic
- the marathon is a tough race, so be conservative about
your training goals (as well as your expected race pace
and finish time)
Ø
Look for a training
schedule that applies to this level. If necessary, adapt
the program to your own needs.
è
Check with your doctor,
especially first
time marathoners!
3. A good marathon
training schedule will
stick to sound basic principles:
Ø
Incorporates the hard
day/easy day approach on alternate days and weeks.
Ø
Is not too long, (or
short). I find a 14 to 18 week program to be the
best, depending on your current running level.
Beginner marathoners may need more.
Ø
Is flexible. I firmly
believe you should have the freedom to change your
long run day, take an extra rest day, etc without
compromising the overall results.
Ø
Does not take you to
too high a weekly mileage (Elite runners
excepted!). About 45 - 55 miles should be the
highest weekly mileage you will need. The beginner
programs will be less.
Ø
Has a gradual build up
in your weekly long run distance. The long slow
distance (LSD) run is the cornerstone of your
marathon training, and you need to develop the
ability to complete your long runs without
over-taxing your body.
It’s easy for beginner
marathoners especially to get drawn into training
programs that are really too ambitious for their level
of experience. This is true even for those folks who can
run fairly fast 10K races.
Things to avoid.
You may not agree with all
of these, but they reflect my personal preferences and
experience.
Ø
Long runs over 20
miles.
It’s not necessary to run 24, or 25 mile training
runs to have a good marathon.
Ø
Too many 20-mile runs.
One or two should be enough for most people.
Ø
Speed work!
Again, I don’t think you need to include this type
of training for a marathon. It increases your risk
of getting injured. If you run two or three races
during your training period this will be sufficient.
Ø
Over-training.
Don’t leave your marathon PB time on the training
trails!
Training Schedules.
Below are some marathon training schedules I have
put together based on research and my own marathon
experience. I have not included the elite category in
these schedules. At the competitive level you should
have a personalized schedule.
Feel free to adapt these
programs to your own needs and abilities. I have
followed combinations of levels 1 and 2 for my previous
marathon training.
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Click here to download the Excel version of the training
schedules.
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MARATHON TRAINING SCHEDULES
Schedule Level 1:
Ø
Ideal for the beginner and occasional marathoner
Ø
Has a relatively low weekly mileage
Ø
Two rest days per week (You can do some cross
training like cycling on one of these days.)
Schedule Level 2:
Ø
This schedule calls for a little more intensity in
your training
Ø
Great for marathoners with some experience
Ø
Has one to two rest days per week
Schedule Level 3:
Ø
You should have a good running base and marathon
experience
Ø
Great for the competitive runner
Ø
Less frequent rest days per week
Ø
Remember, the harder you train the more injury prone
you become!
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