Marathon training begins with plotting out a schedule

Running a marathon (or half-marathon for that matter) is not anything to jump into on a whim. The key is a progressive build-up of mileage beginning months before the race date, designed to peak on “the day”.

For first-timers, the hardest part is establishing a base; some beginning runners encounter plateaus that runs into a wall a time or two while getting to the point where they can knock out a 10-miler comfortably.

Experienced marathoners keep some sort of base throughout the year and rebound easily. But it still boils down to one thing: careful planning before execution.

Step one is committing to a race

Making a commitment by submitting a registration and a bucket of money is an important psychological step. Nobody wants to throw that much money away. The Chevron Houston Marathon for 2010 recently opened registration. The fee was $90 for the full marathon, a bit less for the half. 22,000 slots sold out within days.

Step two is putting the plan on the calendar

There are various time-tested plans out there. Some work better than others depending on the individual athlete. For example, Jeff Galloway's marathon training program begins 26 weeks out. The differences between the beginner's, experienced, and the version targeted at a 4 hour race are the types and intensity of the workouts.

In almost all programs, the key run of the week is the long run. It should be run slowly enough to get through it without injury. The chance of injury is lessened by staying true to the 10 percent rule. The goal of the long run, as Len Topolski once stated, “is to train your body to stay upright and moving forward for a long time.” It's that simple; even when it hurts.

Mid-week workouts

The running workouts for the rest of the week vary by plan. Some make ample use of cross-training like cycling, swimming, and weight training. Almost all feature an interval workout weekly. It's not enough to build the endurance needed for completing the distance; it is also important to activate the fast-twitch muscle fibers, and this can only be done with speedwork.

Another workout that many plans make use of is hillwork. Of course, runners that live in a naturally hilly area already have that going for them. Here in the Houston area, we have to rely on things like overpasses, the Kemah bridge, and Baytown's Fred Hartman bridge.

Step three is just doing it!

It is a long journey, but most runners will benefit from joining a running club to draw on the wealth of experience and to join in group runs.

The key to success is to stick to it and stay healthy. Healthy nutrition, adequate sleep, and a comprehensive stretching or yoga routine will pave the way to the finish line.

Ready to get started? Check out the Houston Marathon training program, week 1.

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For more info: Training for the ultramarathon, Informal club runs are motivating, Timex Ironman Road Trainer heart rate monitor review, Use a running log to set running goals and track fitness levels