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In my last article, I spoke about how to develop a marathon training program. Well, that's just what I did yesterday. Since I've registered for the Chevron Houston Marathon, I thought I would rely on the basic framework that I have used in the past. I'll begin to post it week by week for you, starting today.
So, bookmark the Houston Running Examiner page to pick up each week's installment.
As I explained, the best way to develop a distance running training program is to rely on the 10 percent rule. This is the most effective way to build mileage while avoiding burnout and injury. The plan I am going to be posting assumes a minimal running base. Not an absolute beginner, but currently putting in mega-distance is not necessary either.
The best marathon training plan is flexible
This plan can be altered to meet your weekly work, workout, family-time schedule, and to accommodate things that just pop up. For example, if you regularly race 5Ks on Saturdays, shift things around; make it your speedwork day. I put Friday as the rest day because Saturday is slated for the weekly long run. This is followed by cross-training on Sunday; other activities allow running-oriented muscle groups to recover.
Speedwork lands on Mondays. In this program, I've specified track intervals, but tempo runs, fartlek, or pick-ups work equally well. Or just mix and match. Dealer's choice. Let's get started!
Marathon training plan – week 1
07/27/09 - 08/02/09
- Monday: Speedwork. .5 mile warm-up, 4 X .25 mile, .5 mile cool-down
- Tuesday: Easy, 2 miles
- Wednesday: Hillwork, 2 miles
- Thursday: Easy, 2.5 miles
- Friday: Rest day
- Saturday: Long run, 6 miles
- Sunday: Cross training (swimming, cycling, elliptical machine, etc.)
Total weekly mileage = 14.5 miles
Don't forget to use your running log. Don't have one? David Hays has a free download training log originally developed by Alan Rube of the Dead Runners Society. This is the one I use; it's very straightforward and provides some good graphics. It is based on Microsoft Excel, but I run it on OpenOffice Calc (open source, free as well) with no problem.
Finally, using a heart rate monitor will allow you to keep easy runs easy. See you for week 2! Week 3.
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For more info: How to determine maximum heart rate for firness training, Hot weather running, Use a running log to set running goals and track fitness levels, The value of adding cross training to your running program
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