I am at just under 8 weeks to go till my marathon!!!!! Yesterday was an easy run of 8 miles at an 8:30 pace. Today is a much-needed rest day!
Here we are at part 4…the big 26.2! First thing you need to do is find one. I usually look for one somewhat close to me, but you don’t have to. Plenty of people travel for marathons and make a fun trip out of it. Most marathons cost anywhere from $65 and up. Some are bigger, some are smaller….it all depends on what you are looking for. If you don’t know what you are looking for, look for one close to you. This way you don’t have to worry about travel and accommodations.
There are approximately 1,001 different marathon plans out there. It can be slightly overwhelming! I say just pick one or two you like, get it to fit your schedule and go with it. Everyone has different schedules, but anyone can do it!
I personally train 6 days a week, rest 1. I know people though that train 3 days a week and do just fine. My husband probably ran about 3 days on most weeks while training for his first. It will just depend on how many days you want to train, what your goal is, and what your base is. Is your goal to finish or PR?
Here is a very basic 3 day a week, 15 week training plan that will get you to the finish.
Week 1 – 6 easy miles- 5 miles (3 tempo)- 8 mile long
week 2- 5 easy miles- 5 miles (2×1600)- 10 mile long
week 3- 4 easy miles- same as wk 1- 12 mile long
week 4- 4 easy miles- 6 miles(4 tempo)- 14 mile long
week 5- 7 easy miles- 7 miles (3x 1600)- 6 mile long
week 6- 4 easy miles- 6 easy miles- 16 mile long
week 7- 2 easy miles- 6 mile (4 tempo)- 18 mile long
week 8- 4 easy miles- 7 miles (5 tempo)- 10 mile lomg
week 9- 6 easy miles- 7 miles easy- 20 mile long
week 10- 4 easy miles- 8 miles (4 x 1600)- 10 mile long
week 11- 6 easy miles- 7 miles (5 tempo)- 16 mile long
week 12- 7 easy miles- 5 miles (3 tempo)- 12 mile long
week 13- 4 easy miles- 8 miles (4×1600)- 12 mile long
week 14- 3 easy miles- 5 miles (3 tempo)- 8 miles
week 15- 5 easy miles- 4 easy miles- day before race do a shake out mile- RACE DAY!!!!!!
This is pretty basic, yet challenging and it will get you there. For the middle speed column, the tempo run is basically a hard effort, but not all out. The speed days or mile repeats are almost all out. I like to use the McMillan pacing chart to get an idea of what my paces should be depending on my goals.
The Hansons Marathon Method and Hal Higdon’s are two great books for marathon training plans. Right now I am using coach Mark Hadley’s training workouts and pace chart and I really like it. If I could afford it I would ask him to coach me too!!! 🙂
My first marathon was a little unconventional, but I did it. It first of all, was my first race since high school (so like 14 years) . I also had during my training gotten runners knee and had to miss almost 2 weeks of training. Those weeks were crucial weeks and missing them caused me to have 15 miles be the longest run I did for training. I was super nervous but I wanted to do it. I had trained and paid money…I was doing it! It was great….until mile 20. Mile 20 I started to slow down, by mile 22 I was having a hard time putting 1 foot in front of the other 🙂 (the joys of the marathon). I ended up walking a little, crying a little and finishing in 3:51 min. As soon as I finished I said 1 is good, no more. 15 minutes later I was already wondering when I could do another one. (ok, maybe it was 30 minutes later).
I am still pretty happy!
How much farther?!
I have since done 2 more and am prepping marathon #4! Do one and see for yourself…you will kinda be hooked :)!
The day before I like to do a mile shake out run. It kinda gets the blood flowing and helps my nerves. Make sure to hydrate!!! Eat and wear what you know. Do not surprise your body with new things. Take the nutrition you have been training with and wear something you have already worn. I try to carbo load the week before the race, not the day before. Stuffing yourself full of pasta the night before may not be the best. For the week before the race I add some carbs (I personally LOVE carbs so it is no problem for me…the more bagels the merrier). The night before I will usually have brown rice and some lean meat, nothing too heavy, but enough.
Foam roll and rest! The week before the marathon, make sure to rest and try to stay off your feet. The night before the race I never sleep well so the week before I try to make sure I get enough rest.
Hope all these tips help. Next I am going to look at how to pick up the pace and shoot for a PR!
Anyone training for a marathon right now?
Where are you at in your training and how many have you done?
What was your first marathon like?