Tuesday I did boot camp. Today I ran 3 miles. It’s a start and now I’m ready for more. Unfortunately, I’ve packed away all of my running books. I guess I should have planned a little better.
Help me out here folks – What marathon training plan should I follow if I want to get faster for longer distances, not die at mile 18 and be ready by November?
I think the key to running faster is to do a bunch of races as part of your training, with the idea that ‘running faster will make you run faster’. I have a great training program I could email you if you want. It’s just something I found online, but it worked really well for me. Of course, people swear by Higdon, Pinguin-guy, and FIRST, so it’s your pick…
I have had a lot of luck with the Pfitzinger/Douglas plan outlined in Advanced Marathoning I know a lot of other people that have followed and have decreased their times drastically. It’s a lot of miles, so it might not be right for this year but you might want to check it out. My favorite part of is is the long mid week run because you get *very* comfortable with runs in the 10-12 mile range. So the first half of the marathon is no big deal since you have been doing that distance for so long. Plus his other workouts, help get your body ready to be ready to do thos last 6.
According to something I read the other day (can’t remember where) the best way to build endurance is to do a lot of long, slow, distance work. 1 track workout a week is good for developing fast twitch or whatever it does but mostly what you want to do is get acclimated to going the distance. I think the Hal Higdon program is quite good and a weekly set of Yasso 800s. I can email you the details of that. I would just do increasing short, moderate workouts during the week (3 – 6 miles kind of hard) and an increasingly long run, slow run on the weekends.
Personally, I think that for age group athletes who just want a slightly better time than last time all this science and precision are wasted. Run a lot, push your pace once in a while and go have fun at your marathon.
Do the FIRST (Furman institute of Running and Scientific Training) training plan. I got me a PR by 22 minutes. It is a great program…with lots of rest.
http://www.furman.edu/FIRST/1.htm
Buckeye runner
I heard your S.D. training plan was pretty effective 😉
You know what I’d advise right?
A Lydiard program that focuses first on high mileage (but not JUNK) base-building that gradually and naturally increases in time, speed and distances run. After that, you move into hill and marathon pace phases. Andrew is genius with this approach.
You have plenty of time to once again become Runner Susan instead of Stationery Susan. Start your base building now – but gradually. You can then start your actual marathon training in July.
For crying out loud – stop analyzing the crap out of everything and get out there and run.
And I hope Im pointing out the obvious, but if you plan to train to be fast in a marathon scheduled for November – that means you are gonna be running some pretty intense runs during August. In North Texas Heat.
That is not a great recipe for success regardless of whichever goofy training program you select!
PS: Dittos on Lydiard.
You have so many suggestions. I am not going to suggest any over another. I have done Runner’s World Intermediate and Hal’s Intermediate. Now, I am leaving it up to my amazing, hip coach.
I would say that you just want to find a plan that works with your life style and that you can stick to but be challenged. Good luck.
Come join the lukes locker group out at white rock lake.
Suz,
I can come and run the short stuff with you for support! You know that I will have the cross training days covered for you as well. Show up Suz and it will come together for you. Just show up and make it count!
I’ve recommended the Pfitzinger training plan before, and I’ll do so again. I know you’ve looked at it and thought you wouldn’t be able to do it. My advice is to try it anyway. You’d surprise yourself.
Besides, if you ever want to qualify for Boston, it’s time to start training properly.
i’d go for the mr peppermint plan as organized by muffin.
Something along the lines of FIRST mentioned above would work, but it is ‘scientific’.
I’d advise first building up to a *regular* 5 runs per week (doesn’t matter what distance). Then, make them 2 easy/short at ‘any’ pace, and 3 specific sessions. These would be 1. Medium length (with part at close to marathon goal pace), 2. Long (easy run for time), and 3. Speedwork.
The speedwork can be a variety of things, but it’s important if you want to run faster. Find a 400m track. Do longish repeats at roughly 10k race pace. Such as 800s, 1000s, 2000s (5 laps). Have a timed walking recovery of 2 to 3 minutes.
With all the training sessions you do, progress the volume and intensity gradually over weeks and months.
Have fun, and enjoy getting faster!
I’m getting ready to do my first marathon in October (Chicago), and I’ve been looking at a lot of plans online. I don’t have a time goal other than to beat the vehicle that you have to stay in front of to not be disqualified.
Right now my pick is from Runner’s World, but I think I am going to add four weeks to it. After the weeks where you have long runs of 12, 12, 16, and 18 miles, I added a week that mirrors the previous week except has a long run of only 6 or 8 miles. That way I’m only doing a really long run every other week, which seems like something I can handle. I’m going to run (pun intended) this by some marathoner friends to see if they think it’s’ a good plan.
Best of luck to you in your race!