Marathon Training Program

Perhaps the most critical element in my marathon plan is the training program. Basically running, running and more running. I am following an 18-week program developed by Hal Higdon. The program has grown organically after years and years of coaching runners (literally thousands), writing for Runner’s World, and writing many books on running. I chose this program after reading his book Marathon: The Ultimate Training Guide. The book is a great resource. It covers all aspects of running at what I would say is a beginners level. It doesn’t go into great detail on any one aspect. For instance you won’t find detailed menus in the chapter on nutrition. Instead he gives you a good overview of the whole process and opens your eyes to what you are going to need to learn more about.

His website is also a fantastic place to find information on running and many race training programs. I am following his novice training program more or less to the letter. The training program is built on three different kinds of runs. Tuesdays and Thursdays are best described as quick or short runs. These runs are in fact short (3-5 miles) and if you are fast I guess they would be quick. Saturday is the long run. They start at 5 miles and work up to 20 miles. These are to be run slowly (below your marathon speed) to help prevent injury. Wednesdays are the sorta-long runs. Longer than short runs, shorter than long runs. These too are run fairly slow. Better slow than hurt. Below is a quick breakdown of the runs as shown on Hidgon’s site.

Beside the runs themselves there are three other important things to note. The first is that the there are two days of rest each week. These are critical to let the body recuperate after the runs and to help prevent overuse injuries. When in doubt rest. The next thing to notice is that their is an additional day of cross training each week. This too is to help prevent overuse. Swimming, cycling, walking, hiking, skating, aerobics, whatever you want, just not running. You need the extra day of exercise, but this way you can work other muscle groups and still give the running muscles and joints and tendons a break of sorts. Finally you may notice that the runs don’t increase in a linear fashion. They step up for a few weeks and then drop back. Then up and then back. Two steps forward, one step back allows you to push yourself to the limit and then get a little rest before moving forward. Related is the taper. Beginning three weeks before the race you begin to run fewer and fewer miles. The idea is to be fully rested before the big day.

My training officially starts Monday 10/15. I’ve got that first day covered. It is a Monday so rest is in order. Rough.

 

Tags: Higdon, Marathon, Running, training program