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Marathon Training Plan for advanced runners

2012-08-23T09:53:00.000-07:00

The marathon training plan below has been designed with advanced endurance athletes in mind. You'll also find two other programs in this section of the site... one for Beginners and one for Intermediate runners.

This is a very demanding program...

Few have the time or inclination to train to this extreme. If you consider yourself an advanced marathon runner, it's important you meet the following criteria...

    You should have considerable marathon experience and be well used to training for such an event

    You should be currently running 30-40 miles per week, over 5-6 sessions

    Thirdly, you should comfortably be able to run at least 10 miles

If you don't meet one or more of these provisos, seriously consider the beginner or Intermediate marathon training plans.

Finally, this marathon training plan pre-supposes that your are in good health and you've had medical screening before you begin. Please read the disclaimer before you attempt any for of training program.

Marathon Training Plan Fundamentals

As an experienced distance runner, you'll already be aware of many of the general principles of training AND those unique to marathon training. Below are some of the most important considerations for an advanced marathon training plan. Don't skip them - these are four of the main parameters that let many runners down - preventing them from tapping their full potential come race day...

Over-Training
It's the more experienced athletes that are prone to over-training. They have a greater tolerance to discomfort so they are less likely to adhere to their body's demands for rest. Couple that with a false logic that more training miles equates directly to greater fitness and the result is over-training. One of the biggest mistakes you can make is to perform your long runs at your target race pace. More on this below.

Tapering
If over-training during the plan is a problem, too many miles in the month leading up to the race is perhaps the number one error found in a typical marathon training plan. Aim to reach a peak (in terms of distance) 4 weeks prior to the race itself. Avoid runs longer than 10 miles during this last month - it can take that amount of time for ligaments, tendons and connective tissue etc. to fully recover.

Adequate Variety
The average marathon training plan is very monotonous and uninspiring. Covering 60 plus miles per week, at a continuous pace can quickly lead to mental and physical stagnation. Adding a few tempo runs here and there is not enough. Instead, incorporate interval training, fartlek training, hill climbs and some running-specific strength and power exercises. Not only will they help to keep you mentally fresh, there are sound physiological reasons for perform shorter, more intense training sessions during the week.

Strength Training
So long as it's specific to long distance running, strength conditioning is an important and beneficial adjunct to running sessions. Not only can it improve running gait and economy, strength conditioning can also prevent and reverse the imbalances inherent with any long-term, repetitive training.

Marathon Training Sessions

The marathon training plan below is made up of six individual sessions. Below is a description of each.

If you have a course set out with distance markers that's fine. Or use a pedometer to log training miles. As an experienced distance runner you should also have an idea of your goal race pace...

Long Distance Runs
Remember, long runs in this marathon training plan are NOT run at race pace - save that for shorter sessions. There is also one long run per week. "Long" is a relative term and you'll notice that as the plan progresses some shorter runs will be lengthier than your early long runs.

Renowned Marathon coach Hal Higdon, recommends running long runs at a pace 45 to 90 seconds slower per mile than your goal marathon pace.

Here is the format for our Long runs...

    Warm up: 5-10 minutes of slow jogging (these can count towards your mileage)

    Distance: Varies from 10 miles up to 22 miles as program progresses (see chart at bottom of page)

    Intensity: 45-90 seconds below target race pace

    Cool Down: Finish with 10 minutes of brisk walking or slow jogging (these can count as part of your miles)

Short Runs
Again, the term "short" is relative. It's simply a way to distinguish from the long run. The short run is performed at a comfortable pace - faster than the long run but still below race pace unless otherwise indicated.

Here is the format for our Short runs...

    Warm Up: 5-10 minutes of light jogging

    Duration: 3-10 miles (see chart below)

    Intensity: Moderate - up to race pace where indicated

    Cool down: 5-10 minutes of light jogging followed by stretching exercises

Fartlek Runs
These are shorter sessions made up of jogging, walking and some fast running. Along with Interval Training and Hill Climbs, Fartlek training will help to improve lactate tolerance and in some cases VO2max. These are the sessions performed at or above race pace.

Here is the format for our Fartlek sessions...

    Warm Up with 5-10 minutes of light jogging

    Run for 4 minutes, jog slowly/walk for 1 minute. This is one cycle

    Repeat over the prescribed amount of distance (see chart at bottom).

    On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 7 to 8 on the runs

    Cool down for 5-10 minutes of light jogging followed by stretching to all major muscle groups

Interval Runs
No doubt you are familiar with the concept of interval training. For the uninitiated, it's simply bouts of intense activity separated with short, active rest periods. Using this approach you can exercise at a higher intensity without fatiguing.

An example might consist of 4 lots of 800m ran at faster than target race pace, interspersed with 2-3 minutes (or 400m) of slow jogging.

Here is the format for our Interval sessions...

    Warm Up: 5-10 minutes of light jogging

    Duration: varies (see chart below)

    Intensity: Moderate-Intense. 800m runs are faster than target marathon pace

    Cool down: 5-10 minutes of light jogging followed by stretching to all major muscle groups

Hill Climbs
This is very similar to interval training session. Hill running provides additional resistance and offers a nice change of pace to flat running. It's beneficial even if your marathon is flat. Find a hill roughly 400m long. If it's longer then simply run 400m before turning round.

The format is the same also for interval training only with 400m splits rather than 800m. Be sure to get your rest between each hill climb as you jog slowly back down to the start.

Here is the format for our Hill Climb sessions...

    Warm Up: 5-10 minutes of light jogging

    Duration: varies (see chart below)

    Intensity: Intense. Each 400m interval should be run quickly - a level 7 or 8 out of 10

    Cool down: 5-10 minutes of light jogging followed bystretching to all major muscle groups

Strength Sessions
The advanced marathon training plan starts with 6 weeks of strength training 2days per week. Two sessions are scheduled in while weekly mileage is still relatively low. This 6week period will allow you to form a solid base of strength on which more sport-specific strength can be built.

As the program progresses the number of strength sessions reduces - particularly on weeks following near-marathon length runs. Important note: If you are particularly sore or fatigued going into a strength session - miss it out. If your muscles haven't fully recovered from a strenuous run, a weights session will be more detrimental than it will beneficial.

Stick also to full body, compound exercises. This is more specific to running than isolating body parts as bodybuilders do. Circuit training is an excellent format to follow. Just be sure to use lighter weights and higher numbers of repetitions (20+ reps).

    Box Step with Knee Drive: 2-3sets x 15reps (each leg)

    Bench Dips: 2-3sets x 15-20reps

    Dumbbell lunges: 2-3sets x 15reps (each leg)

    Oblique crunches: 3sets x 20reps

    Squat to presses: 2-3sets x 15reps

    Push-ups: 2-3 sets x 15-20reps

    One leg squats: 2-3 sets x 15reps (each leg)

    Supermans: 3sets x 20reps

    Cool down: 5-10 minutes of light jogging/walking and plenty of stretching

For descriptions on how to perform these exercises, see this list of circuit training exercises.

As the marathon training plan progresses (and after the initial 6week base period), you can add in some explosive movements such as single leg hops, bounding and other plyometric exercises.

Don't go overboard on these though - although they are not physically exhausting, too many ground contacts can lead to severe muscle soreness and even stress injuries.

Rest Day
There's only one but it's crucial. In fact you could argue it's the most important day in the marathon training plan.

Marathon Training Plan

Here is the full 18-week Advanced marathon training plan.

You can re-arrange days to fit your schedule - just be sure to allow adequate recovery following those 18-20 milers!

Marathon training plan

This is an example of a simple periodized marathon training plan - nothing overly complicated because it doesn't need to be.

While there ARE guidelines to follow, there is no exacting scientific formula. The best approach is to listen to your body...

An objective way to do this is to take your pulse first thing every morning before you step out of bed. It might average say 50 beats per minute at this time. If on any particular morning it is 60bpm or higher, that can be an early indication that you are overstretched and need additional time to recover. Take the day off or do some gentle cross-training.

Marathon Training Program for Intermediate runners

2012-08-17T09:50:00.000-07:00

This marathon training program is designed for the intermediate endurance athlete. The other two training schedules are for Beginners and Advanced distance runners.

If you decide to follow a program like this, how do you know if you fall into the "intermediate" class?

Firstly, uou should also have either marathon or half-marathon experience.

Secondly you should be running 3-5 days per week covering 20-25 miles.

Thirdly, you should be able to comfortably run 8 miles.

If you're not running these kinds of distances at the moment, considering the beginner marathon training program.

Even if you're fit - you play another sport competitively, or go to the gym every day for example - you should still class yourself as a beginner.

It's easy to let pride and competitiveness persuade you into avoiding anything labelled as beginner - especially if you're in good shape. But marathon training is unique. It takes time to build a tolerance for long distance running and building up the miles has to be a gradual process.

This marathon training program also assumes you are in good health and you've had medical screening before you begin. At this point, please read the disclaimer.

Keeping that in mind, let's lay some important foundations before moving on to the marathon training program...

Foundations of a Marathon Training Program

There are many principles of training - some unique to marathon training. You're probably already aware of at least some. Here are few key considerations we need to take into account to build an effective marathon training program

Over-Training
The fitter and more capable an athlete becomes, the more likely he or she is to over-train. The false logic goes that because they are fitter, their bodies can cope with greater and greater demands, more and more miles. But in actual fact, as mileage increases, the longer the body needs to recover - even for experienced athletes. And because the speed and intensity of each run increases this doubles the importance of adequate rest.

Avoid performing long runs at race pace. Leave this for shorter, more intense sessions.

Periodization
Periodization is the preferred method for designing any kind of intense training schedule. Quite simply it means to break the overall plan into smaller cycles or chunks, each with their own specific outcome.

The opposite - a progressive marathon training program would simply have you run more and more miles at a faster and faster pace indefinitely. Instead by breaking the plan up into smaller periods or cycles, training intensity and volume looks like a series of peaks and troughs...

Adjusting Training Load
To expand on our explanation of periodization - week 1 of the program might start relatively easily, gradually increasing at week 2 and week 3, then week 4 sees a decrease in training volume before stepping it up again in week 5 and week 6. These 6 weeks could be classed as one cycle. To take it step further, each week (a mini cycle) would also vary intensity and volume. This approach is one of the best methods for avoiding over-training.

Tapering
Closely related to the above two points is tapering. This is simply a planned reduction in training volume and intensity as the weeks and days draw closer to the actual marathon. Even for many experienced runners, tapering equates to a day's rest before the 26 mile run. That's not enough - not if you're run a 20-miler within the last week. In fact, as you'll see below running distances close to marathon length less than 3 weeks before the race can be disastrous. It can take that amount of time to fully recover.

Aim to peak (in terms of training miles) 4 weeks before the race. Avoid runs of more than 10 miles during this time.

Hitting the wall
You've heard the phrase, you may have even experienced those energy-sapping effects 18 miles in affectionately known as "hitting the wall". The weak legs, light-headedness and strong urge to stop are caused by a depletion of glycogen (carbohydrate stores) and an almost complete reliance on fat for fuel. While fat can power a runner for days in theory, it can't maintain the same speed and intensity as carbohydrate. Couple that with dehydration and it can bring you to a sudden and grinding halt. Fortunately, there is an effective weapon against the wall...

Nutrition
Understanding how nutritional status affects the body during exercise is something you would also benefit greatly from. And it's not just about race day. Eating the right foods at the right time, before during and after long training sessions will compound to make your overall marathon training program that much more effective. We'll look at nutrition for endurance athletes in detail in a separate article.

Marathon Training Program Sessions

The marathon training program below is made up of six individual sessions. Below is a description of each. To keep track of the miles you're covering in training, a pedometer is a good investment. You can get them combined with heart rate monitoring if this is something you want to do...

You can get pedometers at most sporting good stores or the likes of Wal-Mart. Be sure to shop around and don't pay the earth!

You should also have an idea of your target race pace...

If your goal is to run a 4:00 (4 hours), then race pace will average a little under 9:10 (9mins 10 secs) per mile. Setting a target time and race pace is something you can only really do if you have previous marathon experience.

Long Distance Runs
All three marathon training programs, from beginner to advanced, incorporate only one long run per week (of course "long" varies with program to program). And this is enough. It takes longer than most runners realise to fully recuperate from a long distance run.

The long run is also performed at a comfortable pace NOT your anticipated race pace. The shorter runs during the week will be faster and are designed to increase cardio-respiratory fitness parameters such as lactate threshold and perhaps even VO2max.

completing the miles in the long distance run is more important than how quickly you complete them. Start at a pace you can maintain until the end. are completely acceptable and encouraged during this session. At an intermediate level try to keep walking breaks structured and scheduled rather than 'as and when'. Two good examples are a 1 minute walk every 10 minutes or 1 minute walk every mile.

Here is the format for our Long runs...

    Warm up: 5-10 minutes of slow jogging (these can count towards your mileage)

    Distance: Varies from 10 miles up to 20 miles as program progresses (see chart at bottom of page)

    Intensity: Low! On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for 5-6 on the jog and 3 on the walk breaks

    Cool Down: Finish with 10 minutes of brisk walking or slow jogging (these can count as part of your miles)

Recovery Session
The day following your long run you may experience DOMS (delayed onset muscle soreness). Rather than resting completely on this day, it will aid recovery if you do some light cross training...

Recovery training can help to remove waste products like lactic acid that has pooled in the muscles and can also help to alleviate muscle soreness. This is not the time to try and improve your level of fitness. The ONLY goal is recovery - it's just that active recovery is more beneficial than bed rest! The form of exercise you choose should not be physically taxing. On a scale of 1 to 10

Cross-training such as swimming, cycling, the elliptical trainer at the gym or even brisk walking is more suitable than jogging.

Here is the format for our Recovery sessions...

    Warm up: 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)

    Time: 30 minutes

    Intensity:Low-Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 4 to 5

    Cool Down: Finish with 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc) and plenty of stretching

Short Distance Runs
The shorter runs are completed at a faster pace than the longer runs but are still comparatively easy. You'll notice from the chart below that the distance of these "short runs" actually builds up to what, at the start of the program, was considered a long run. So remeber that the term "short" is relative and is simply a way to distinguish from the long run.

Here is the format for our Short runs...

    Warm Up: 5-10 minutes of light jogging

    Duration: 3-10 miles (see chart below)

    Intensity: Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a 6-7

    Cool down: 5-10 minutes of light jogging and plenty of stretching

Interval Runs
Interval runs are more intense sessions of the marathon training program and are completed above race pace. If you are unfamiliar with interval training, it simply means to break a distance up into smaller distances, completing them at a quicker pace with rest interval in between.

An example might be to run 4 lots of 800m at faster than your target marathon pace, with a 2-3 minute (or 400m) light jog/walk between.

Here is the format for our Interval runs...

    Warm Up: 5-10 minutes of light jogging

    Duration: varies (see chart below)

    Intensity: Moderate-Intense. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a 7-8 for the runs

    Cool down: 5-10 minutes of light jogging and plenty of stretching

Strength Sessions
If you have time and the facilities available, some strength training exercises can be highly beneficial to your overall marathon training program. Strength sessions are scheduled to follow a short, lower intensity run. One session per week is enough at this level, two at the most on low volume weeks.

Circuit training is an excellent format to follow. Just be sure to use lighter weights and higher numbers of repetitions (20+ reps).

Full body exercises are much more appropriate than isolating body parts. Keep to exercises such as one leg squats, lunges, squat to presses, push-ups, chins, bench dips etc.

Here is a sample routine you can complete immediately following one of the short run sessions...

    Box Step with Knee Drive: 2-3sets x 15reps (each leg)

    Bench Dips: 2-3sets x 15-20reps

    Dumbbell lunges: 2-3sets x 15reps (each leg)

    Oblique crunches: 3sets x 20reps

    Squat to presses: 2-3sets x 15reps

    Push-ups: 2-3 sets x 15-20reps

    One leg squats: 2-3 sets x 15reps (each leg)

    Supermans: 3sets x 20reps

    Cool down: 5-10 minutes of light jogging/walking and plenty of stretching

If you're not sure how to perform these exercises, Click here for descriptions of the above exercises.

The last few reps of each set should be taxing. You shouldn't be able to perform many more than the prescribed amount. As each exercise becomes easier you can add extra weight or resistance - just avoid lifting loads so heavy that you can perform less than 15 reps.

Rest Days
Finally, THE most important day of the week! Rest days are every bit as integral to overall marathon training program as long runs for example. Take the day off completely - no exercise - no digging the garden or building an extension. Just rest!

Marathon Training Program

Here is the complete intermediate marathon training program.

It's based on a 6-day week, which may be difficult for some people to commit to.

If that's the case, factor in an extra rest day, perhaps instead of the recovery day. The long run is planned for a Sunday with a rest day Friday and recovery Monday. You could easily rearrange this to fit in with your own schedule.

Marathon Training Program

Notice from the chart above how the distances vary and taper off 3 weeks before the race?

This is an example of a simple periodized marathon training program - nothing too complicated because it doesn't need to be.

You can adjust these peaks and troughs in intensity. There is no perfect scientific formula. The best approach is to listen to your body...

One way many athlete do this is to take their pulse first thing every morning before the step out of bed. On average their pulse might be 50 beats per minute at this time. If on any particular morning it is 60bpm or higher, that can be an early indication that the body is overstretched and needs more time to recover. Take the day off or do some gentle cross-training.

Marathon Training Schedule for Beginners

2012-08-14T09:48:00.000-07:00

This marathon training schedule is designed with beginners in mind. The other two programs are designed for Intermediate and Advanced distance runner.

So who is classed as a beginner?

Anyone who is NOT currently running at least 20-25 miles per week, over 3-5 sessions.

Even if you consider yourself fit - perhaps you play another sport or use the gym every day - you should still consider yourself a beginner.

Running (or walking) 26 miles places some very unique strains on the body. Strains that are very different than playing 40 minutes of squash or a 90 minute soccer match for example. In fact, the advice of the London marathon medical team is that you should be able to run 15 miles comfortably, three weeks before the race.

Even as a beginner, you should be fit - capable of jogging 2-3miles.

This marathon training schedule also assumes you are in good health and that you've had medical clearance before you begin. At this point you should read the disclaimer.

With that in mind, let's move onto some very important basics...

Foundations of a Marathon Training Schedule

The marathon attracts thousands and thousands of ordinary folk from all walks of life - non-athletes who are taking part for a good cause or simply for personal development.

If you're like most, the goal is to finish (as comfortably as possible). If you're a little more ambitious, you may even have a time goal in mind.

But regardless of your target, there are some key components to a marathon training schedule that you must take on board if the experience is to be as pleasurable and as rewarding as possible...

    1. Give Yourself Enough Time
    The marathon training schedule below is based on 26 weeks (6 months). That's how long you need to give yourself in advance. It can be done in less, depending on your fitness levels and your natural ability but it's not ideal. One of the biggest mistakes amongst marathon runners is over training (and it can creep up on you quietly without warning). The more experienced runners tend to over-train in the weeks leading up to the race. Novices tend to try and progress too quickly. So give yourself plenty of time.

    2. Don't Ignore Nutrition
    It's not just elite athletes that have to watch what they eat. As you begin to build up mileage, there will be a greater and greater strain placed on your carbohydrate stores. Before, during and after the race AND long training sessions you will need to supply your body with fuel it craves.

    3. Taper Off Before The Race
    Cramming the night before an exam may scrape you through. That's not the case for a marathon training schedule though. Trying to cram in too much training the weeks leading up to the race can be disastrous. In fact it can be the difference between finishing and not.

It's also good to understand some basic training and physiology terms to make your marathon training schedule as effective as possible. Here are a few of the more important ones...

   - Periodization
    Sounds complex but it's a simple concept - split your training program into specific periods that each have a set goal. Think of it as breaking one big goal into smaller bite-sized targets. The 6-month marathon training schedule is the big goal. We can split that into smaller 6-week periods and then into weekly periods. If the big goal is to complete 26 miles without stopping, a weekly goal might be to run 30 miles for example. The program below has been designed around this concept.

   - Varying Intensity
    Rather than progressively running faster and further week in week out, we want to vary training intensity in a series of peaks and troughs. So you might build up gradually for the first week or two then have an easier week before building up again. This is the best way to avoid over-training and burn out.

    - Tapering
    We mentioned this earlier - it's simply the principle of reducing the amount of training you do in the weeks leading up to the race. It can take many weeks to recover fully from a long distance run so if you attempt to run a 'practice' 26 miles the week before your race you are setting yourself up to hit that wall...

    - Hitting the wall
    More runners than would care to mention have succumbed to the energy sapping effects known affectionately as 'hitting the wall'. Somewhere around the 18-20 mile mark they feel very weak, a strong urge to stop and perhaps even light-headed. The cause?

    A depletion of glycogen (carbohydrate stores) and an almost total reliance on fat for fuel. Fat can power a runner but not at the same intensity and speed as carbohydrate. And even fat metabolism requires some carbohydrate. Thankfully, through adequate training and nutrition you can significantly reduce your risks of hitting the wall.

Marathon Training Schedule Sessions

The marathon training schedule is made up of several different training sessions. Below is a description of each. Other than a good pair of running shoes you need one piece of equipment...

A pedometer.

A pedometer is an low-cost, battery powered device that will clip onto your jogging pants/shorts. It will log how far you've covered. You could measure out some landmarks by using the mileometer on your car but if you're going to commit to near 6 months of training, a $20 investment should feel insignificant!

You can get pedometers at ay sporting good stores or Walmart. Shop around and no need to pay the earth!

Long Runs
With most sports and events, the more closely your training matches the actual event, the better you can expect to perform. The trouble is, if you do too many long runs, your body just doesn't have time to recover. And it's only with sufficient recovery that the body adapts and becomes stronger.

With that in mind the beginner marathon training schedule only incorporates one long run per week. And that's enough. Here's a crucial point to remember...

Completing the distance is what's important... NOT how quickly you complete it. Speed and time is irrelevant. What you are aiming for is to start the long run slow enough so that you can finish the run at a similar pace.

Regular walk breaks are fine - actually they are more than fine - they are encouraged! At the start of the program it's a good idea to run for 2 minutes and walk for 3 minutes over the distance. Overcompensate at first - make it easier than you think you should.

As the weeks progress you can decrease the walking time and increase the jogging time - walking 2 minutes and jogging 3 minutes perhaps. Some people will build up to running 9 minutes, jogging 1 minute but it's not important...

What's IS important is that you find your level - a run/walk combination that allows you to comfortable complete the full distance.

Here is the format for our Long sessions...

    Warm up: 5 minutes of brisk walking (warm up is shorter because actual jogging pace should be slow)

    Distance: Varies from 2 miles up to 20 miles as program progresses (see chart at bottom of page)

    Intensity: Low! On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for 5 on the jog and 3 on the walk breaks

    Cool Down: Finish with 10 minutes of brisk walking (these can count as part of your miles

Recovery Sessions
The good news is, the day after your long and slow training runs you get to recover. The bad news is that doesn't mean sitting in front of the T.V. all day! You will be stiff and sore following a long run and one of the best ways to help the body to recover and rejuvenate is to do some light aerobic exercise.

This helps to remove any waste products like lactic acid that has pooled in the muscles and can also help alleviate muscle soreness. You have a choice here...

You can either do a cross training session (see below) or go for a walk. The key point to remember is that it must be low intensity. Competitive games of basketball or squash are definitely off the menu! During these sessions you are NOT, I repeat... your are NOT trying to improve your fitness. You are recovering - it's just that you will recover faster with 20-30 minutes of gentle movement than you will with bed rest!

Short Runs
The short runs are based on time rather than distance (as with the long runs). The pace is a little faster than the long runs also. You may take walk breaks in the short runs. Rather than having a set format (i.e. run 2 mins, jog 3mins) take a minute's walk when you feel you need to. Over the weeks try to go longer and longer without a walking break.

Here is the format for our Short runs...

    Warm Up: 5-10 minutes of light jogging

    Duration: 20-45mins (see chart below)

    Intensity: Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a 6-7

    Cool down: 5-10 minutes of light jogging

Fartlek Training Sessions
These are shorter sessions made up of jogging, walking and some fast running. They offer a nice change of pace to continuous running and they can help improve aspects of endurance such as VO2max and anaerobic threshold. You don't need to know what those terms mean, I've just added links if you're interested.

Here is the format for our Fartlek sessions...

    Warm Up with 5-10 minutes of light jogging

    Run for 4 minutes, jog slowly for 1 minute. This one cycle

    Repeat for the prescribed amount of time (see chart at bottom). A 20 minute session would consist of 4 cycles

    On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 7 to 8 on the runs

    Cool down for 5-10 minutes of light jogging

Cross Training Sessions
Cross training in this marathon training schedule is simply any form of exercise other than jogging or running. Walking is ok. Swimming or cycling is even better. If you have access to a gym, the cross trainer (or elliptical trainer) and the rowing machine are other good examples. If you don't have access to any equipment go for a brisk walk.

Here is the format for our Fartlek sessions...

    Warm up: 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)

    Time: 30 minutes

    Intensity:Low-Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 6 to 7

    Cool Down: Finish with 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)

Rest Days
THE most important 2 days of the week! Your body adapts to the extra stress of training on these days - not on actual training days. Take it easy - you can even take the elevator instead of the stairs!

Marathon Training Schedule

Below is the complete beginner marathon training schedule.

It's based on a 5-day week with 2 days rest. The long run is scheduled for Saturday with recovery on Sunday and rest on Monday. Your own plan might vary from which is fine. Just try to have a rest day before the long run and recovery after it.

Marathon Training Schedule

Notice how the distances and times for individual sessions gradually increase?

Notice also how it doesn't increase continually from session to session - there are easier weeks interspersed through out the whole marathon training schedule.

And notice how the final weeks and days of the marathon training schedule tapers off towards the big event?

You can adjust these peaks and troughs in intensity. For the most part, especially in a beginner program like this, there is no exacting scientific formula. Instead listen to your body...

Have an easy week if you feel particularly jaded, or an even session if you feel a little under the weather.

Full marathon training - Learn from Hansons to run a success marathon.

2012-07-02T09:23:00.000-07:00

Desiree Davila was a collegiate also-ran who blossomed into an Olympic caliber marathoner–just like 2008 Olympian Brian Sell and 2004 Olympic alternate Trent Briney. All three have been coached by Kevin and Keith Hanson, of the Michigan-based Hansons-Brooks Distance Project. "We don't start with national champions," Kevin Hanson says, "so we have to work smarter." Here are four key concepts the Hansons use to turn mortals into marathon greats.

Cumulative Fatigue
According to the Hansons' philosophy, feeling fresh in training is overrated. Success at 26.2 miles requires "teaching your body to run fast on tired legs," says Hanson. Starting each workout with residual fatigue prepares runners for the physical and mental challenges of a marathon's final miles. Treat each session as equally important so you won't be tempted to take it too easy the day before a long run or hard workout.

Push the Recovery
Hanson runners train as a group on a nine-day, hard-easy-easy cycle: two recovery days after tempo runs, interval sessions, and long runs. But easy isn't all that easy. "Someone is always pushing the pace," Davila says. Their pace drops to 6:00 or 6:30 per mile, or 30 seconds to a minute slower than marathon pace. The exact pace is less important than achieving the proper level of fatigue. The test is simple, says Davila–if you cruise through a hard workout, your preceding recovery runs weren't quick enough. If those workouts get steadily worse, you're going too hard.

Incremental Improvement
The progression of Davila's 26.2 times leading up to this year's U.S. Olympic Marathon Trials in Houston (where she finished second and earned a spot on the Olympic team) was 2:44, 2:37, 2:31, 2:27, 2:26, 2:22. "That's not a coincidence," Hanson says. "Desi learned from every marathon, and that helped her get to where she is now." Could Davila have run faster earlier on? Maybe–but she would have risked a demoralizing blow-up. Have a long-term plan so you don't get greedy and try to make too big a leap in one race. If it's your first 26.2, use a performance calculator to predict your finishing time based on shorter distances–and don't try to beat the prediction by more than five minutes.

Course Simulation
The Trials course in Houston was one 2.2-mile loop followed by three eight-mile loops. The Hansons' simulation course was one 2.2-K loop and then three 8-K loops, and incorporated similar terrain. They'll do the same for the London Olympic Marathon course. Thanks to cumulative fatigue, the simulation will feel like the last 16 miles of the marathon. The goal–to prep your body and mind for race day.

A Week in the Life
The point is not to take it too easy in this Hansons-inspired marathon build-up week

Sunday: 16-mile long run, including 3 miles at faster than marathon pace
Monday: Six miles steady
Tuesday: Long intervals
Wednesday: 6 to 8 miles steady
Thursday: 10-mile tempo run
Friday: 4 to 6 miles easy
Saturday: 6 to 8 miles steady

Learn To Run Hills - follow Wharton Performance Model and you'll be able to climb any hill come race day

2012-06-12T09:30:00.000-07:00

Some race courses are so flat that bumps in the road are of no concern. Others (the Boston Marathon comes to mind) are legendary for their "heartbreaking" hills. The following tips, which are part of the Wharton Performance Model (see runnersworld.com/wpm for more), will help you climb any hill come race day.

>>Knowing what you're in for--becoming familiar with the course so that there are no surprises--will put your mind at ease, which will help you relax and perform better.

>>Before charging a hill, do a shoulders check. Are they creeping up to your ears? If so, roll them both forward then backward to relieve tension and keep them low and relaxed.

>>If you feel tightness in your quads, gently "kick" your leg back slightly farther than normal at the end of each stride while you are going up. Don't do this on a down slope.

>>When running downhill, instead of landing each stride on the heel, focus on the feeling of naturally gliding downhill--almost in a free fall--landing evenly across the midfoot.

Better running training tips stretching muscles technique

2012-06-03T09:33:00.000-07:00

First DVD which explains running technique in detail. In depth explanation and training methods. Usefully for every jogger / runner.

Interval Training For Sport Specific Endurance

2012-05-06T09:59:00.000-07:00

Interval training can be best described as bouts of exercise interspersed with short rest intervals. It is based on the concept that more work can be completed at a higher relative intensity compared to continuous-type training.

The intensity and duration of the work intervals and the length of the rest periods dictates the training response. Very short, all-out bouts of work coupled with longer rest periods are used for speed and speed endurance development.

Short, very intense work intervals with short rest periods will predominantly tax the fast glycolytic energy system. Conversely, longer, lower intensity exercise bouts and short rest intervals can be used to develop aerobic endurance.

Interval training parameters

Rest intervals are a critical component of the interval training program design. From the chart above, you can see that in order to stress the aerobic system efficiently, short rest periods are incorporated into the session. The opposite is true for speed development.

Research has shown that long rest periods (i.e. 1:12) result in low concentrations of lactic acid accumulation is low, increases in stroke volume are minimal and improvements in VO2 max are not seen. The opposite occurs when short rest intervals (i.e. 1:1 or less) are adopted (2,3).

Very short rest intervals are associated with high levels of blood lactate accumulation. This effects neuromuscular control and can negatively impact speed development. Because speed training requires maximal effort and a high quality of work, longer rest periods are more appropriate to allow the athlete to recover between work intervals. In order to enhance aerobic endurance and increase VO2max towards its upper, genetic limit, interval training should consist of 3-5 minute work bouts with a 1:1 work to rest ratio or less. The intensity should equate to 90-100% VO2max (1). This would be suitable for endurance events such as distance running, swimming, rowing or cycling for example. It could also be used for endurance development in multi-sprint sports such as rugby.

Interval Training Sessions For 10-km Runners
The training sessions in the table below are designed to improve the oxidative energy system the most predominant pathway in this type of activity.

How to Train for a 10K on a Treadmill

2012-05-06T03:10:00.000-07:00

A 10K race is equivalent to 6.2 miles and running it is completely achievable, even if you are a novice or recreational runner. 10K races are run on roads, paths or trails that are outdoors, but if inclement weather or time forces you indoors, you can still effectively train on a treadmill. The Washington Post reports that training on treadmills can actually have advantages; you are able to be a little more risky with training methods since you are not out on a secluded trail and you can try different approaches to nutrition and refueling without having to worry about them not working. And you can maintain your routine; most outdoor 10K training programs will work on the treadmill.

Step 1
Plan on training for at least eight weeks; this is the typical amount of time that those running outdoors use, and should work well on a treadmill as well. Running Planet recommends starting your 10K training when you are able to run at least two miles without having to stop for walk breaks. If you are not at that point yet, simply add two to three weeks onto the training program and begin the eight weeks from that two-mile mark. Do not be discouraged if you still find two miles to be difficult; most people have an easier time adding mileage once those first few miles become routine.

Step 2
Alternate your treadmill training sessions between easy runs and speed workouts. The easy runs allow you to build endurance and gain mileage. According to Running Planet, these runs should be somewhat comfortable and you should be able to maintain a normal breathing pattern, rather than fighting for your breath. Training on the treadmill will allow you to easily maintain a steady pace during the easy runs. Adding speed work will help you to build lean muscle mass and increase the ability of your fast-twitch muscles, which improve your turnover rate. Add speed work into your training program one to two times per week. This, too, is easily accomplished on the treadmill by monitoring the settings and speeds.

Step 3
Increase the incline on the treadmill to incorporate hills in your training program. Running hills helps to increase your endurance and build muscle and strength in your glutes and hamstrings. The treadmill will allow you to play around with different inclines and vary your training to keep it from becoming repetitive.

Nutrition for 10K Training

2012-04-09T03:19:00.000-07:00

If you desire to run a 10K (6.1 miles), then you will have to be smart about your training nutrition. In fact, practicing proper nutrition will play a huge role in your workout intensity and recovery. Learn the right way to fuel your body, and you will have an edge over the competition on race day.

Calorie Intake
Depending on your fitness goals, you may need to increase your caloric intake when training for a 10K race. If you want to maintain your current body weight, then you will need to make up for the calories you burn during exercise. You can approximate the net number of calories you burn per mile running by using the formula .63 x your weight (in pounds). So, if you run 5 miles per week and weigh 160 pounds, that equals an additional 504 calories you need to consume each week.

Quality Foods
Training for a 10K endurance event demands that you consume nutritious, high-quality foods. After all, if you only eat junk food and processed foods, then you can't expect to have the required energy for training. Select your foods from fruits, vegetables, lean meats, complex carbohydrates and quality dairy products.

Meal Frequency
You will have to time your meals around your 10K training. Plan to have your meal at least an hour before your scheduled workout. On race day, you want to allow as much as two hours and keep your meal small in size. Skipping meals before your workout or race will typically leave you feeling depleted and unable to give a solid effort.

Before
A study reported in the NSCA Performance Training Journal found that meals higher in carbohydrates before workouts plus a carbohydrate electrolyte solution during exercise resulted in the longest running time to exhaustion. This was tested against a higher carbohydrate meal before exercise plus water during exercise and a liquid placebo before exercise and water during exercise. Also, avoid foods high in fiber before your workout or race.
After

After you complete your training workout or 10K race, then get a meal made up mostly of carbohydrates and some protein. The carbohydrates will replenish your body's glycogen stores for the next workout, while the protein will stimulate muscle protein synthesis. You may not feel like eating right away, but eating sooner rather than later allows your body to recover properly.
Hydration

Since most 10K races last about an hour or less, you do not need a sports beverage. However, as mentioned earlier, it could improve performance. If you do not like the taste of energy drinks, then as an alternative, you can use diluted fruit juice. It is critical that you drink before you are thirsty, avoid caffeine and alcohol, and replenish the body with 8 ounces of liquid for each 15 to 20 minutes of workout. The electrolytes you lose during exercise (sodium and potassium) can be replaced through your after training meal or through the sports beverage.

Running up on hills - forces your muscles grow stronger

2012-03-25T09:28:00.000-07:00

Nothing builds running strength better than hills. Running inclines forces your muscles to work harder with each step; as you grow stronger, your stride becomes more efficient and your overall speed improves. Despite the benefits, many newcomers (and old-timers) avoid hills–after all, defying gravity can be physically and mentally uncomfortable. But simple form adjustments and a go-slow approach can reduce the challenges and boost your fitness.

Maintain good form-> As you ascend, shorten your stride and keep your feet low to the ground. Try to keep your head, chest, and hips perpendicular to an imaginary horizontal line. On descents, take short, quick, light steps and keep your center of gravity over your legs.

Start easy-> For your first hill workout, jog for 10 minutes to warm up, then walk for two minutes. From the bottom of a gentle incline, run up at an easy pace for five seconds, then walk back to the starting point. Run up again for seven seconds. Walk down. Run for 10 seconds, then walk down. If you're feeling strong, repeat the sequence. Cool down with a 15-minute jog.

Progress slowly-> Do the Start Easy workout several times, then ramp it up. Perform 2 x 10 seconds–run up for 10 seconds, then walk down and repeat. Then do 2 x 15, followed by 2 x 20. On your next hill workout, repeat the sequence twice and finish with a 30-second run.

Stick with it-> Schedule a hill run every seven to 14 days. As you get stronger, add time to your segments and/or add an additional hill until you're running 10 inclines. If you're training for a hilly race, try to mimic in your workouts the types of hills you'll encounter in your race. When motivation lags, run hills with a buddy and take turns leading the upward charge.

Good vdeo showing how to warm up before running.

2012-01-29T09:35:00.000-08:00

Video showing how to warm up before running.

Training Schedule for a 10K

2011-09-18T03:07:00.000-07:00

Whether you're a novice runner or you're ready to transition to 10K racing from shorter distances, 13 weeks is all you need to prepare for a 6.2-mile race. To fuel your motivation, you might sign up to run a 5K race at the end of week 11 or 12. At any rate, go ahead and register for a 10K that's at least three months out.

Short Runs

To prepare for a 10K, you need to run three times a week on nonconsecutive days. Incorporate two shorter runs and one long run each week. Running coach and former Olympian Jeff Galloway suggests that you limit your short runs to 20 to 25 minutes during your first two weeks of training. Add five minutes to your short runs for the third and fourth weeks. Peak at 30- to 45-minute short runs, starting with the fifth week and continuing through the week of the race.

Long Runs
Your long runs will get progressively longer as you condition your body for endurance. Try to schedule your long run for the same day each week. Galloway's 10K training schedule calls for two-mile runs for the first two weeks, followed by a three-mile run the third week and four-mile runs in the fourth and fifth weeks. Your next five long runs include two at five miles, two at six miles and one at seven miles, successively. Taper your last two long training runs down to three to four miles.

Cross-Training
Incorporate three cross-training days into your training schedule. Marathon coach and author Hal Higdon advises using one of your cross-training days for strength training and stretching. Work all your major muscles using your body weight or light weights, aiming for one set of 12 to 15 repetitions for each exercise. After your workout, stretch each muscle group using static stretches. Go deep enough into each stretch that you feel a gentle pull, but never to the point of pain.

Thirty- to 40-minute cross-training sessions will contribute to your cardiovascular endurance while giving your body a break from running. Consider opting for low-impact activities such as walking, swimming or bicycling. Be sure to take one day off each week to rest.

Considerations
Alternate between walking and running during your short and long runs if you need to. Galloway says this can help speed recovery without compromising your endurance goals. You might walk for two minutes and run for one minute, for example. As your training progresses, decrease your walking intervals while increasing your running intervals.

Check with your doctor before starting a running program if you have heart problems or if you've been inactive for an extended period.

Marathon Origin

2011-06-26T07:14:00.000-07:00

The name Marathon comes from the legend of Pheidippides, a Greek messenger. The legend states that he was sent from the battlefield of Marathon to Athens to announce that the Persians had been defeated in the Battle of Marathon (in which he had just fought), which took place in August or September, 490 BC. It is said that he ran the entire distance without stopping and burst into the assembly, exclaiming "νικωμεν’ (nikomen)", ("We win"), before collapsing and dying. The account of the run from Marathon to Athens first appears in Plutarch's On the Glory of Athens in the 1st century AD which quotes from Heraclides Ponticus's lost work, giving the runner's name as either Thersipus of Erchius or Eucles. Lucian of Samosata (2nd century AD) also gives the story but names the runner Philippides (not Pheidippides).

There is debate about the historical accuracy of this legend. The Greek historian Herodotus, the main source for the Greco-Persian Wars, mentions Pheidippides as the messenger who ran from Athens to Sparta asking for help, and then ran back, a distance of over 240 kilometres (150 mi) each way. In some Herodotus manuscripts the name of the runner between Athens and Sparta is given as Philippides. Herodotus makes no mention of a messenger sent from Marathon to Athens, and relates that the main part of the Athenian army, having fought and won the grueling battle, and fearing a naval raid by the Persian fleet against an undefended Athens, marched quickly back from the battle to Athens, arriving the same day.

In 1879, Robert Browning wrote the poem Pheidippides. Browning's poem, his composite story, became part of late 19th century popular culture and was accepted as a historic legend.

Mount Penteli stands between Marathon and Athens, which means that, if Pheidippides actually made his famous run after the battle, he had to run around the mountain, either to the north or to the south. The latter and more obvious route matches almost exactly the modern Marathon-Athens highway, which follows the lie of the land southwards from Marathon Bay and along the coast, then takes a gentle but protracted climb westwards towards the eastern approach to Athens, between the foothills of Mounts Hymettus and Penteli, and then gently downhill to Athens proper. This route, as it existed when the Olympics were revived in 1896, was approximately 40 kilometres (25 mi) long, and this was the approximate distance originally used for marathon races.

However there have been suggestions that Pheidippides might have followed another route: a westward climb along the eastern and northern slopes of Mount Penteli to the pass of Dionysos, and then a straight southward downhill path to Athens. This route is considerably shorter, some 35 kilometres (22 mi), but includes a very steep initial climb of more than 5 kilometres (3.1 mi).

Modern Olympics marathon
When the modern Olympics began in 1896, the initiators and organizers were looking for a great popularizing event, recalling the ancient glory of Greece. The idea of a marathon race came from Michel Bréal, who wanted the event to feature in the first modern Olympic Games in 1896 in Athens. This idea was heavily supported by Pierre de Coubertin, the founder of the modern Olympics, as well as by the Greeks. The Greeks staged a selection race for the Olympic marathon on 10 March 1896 that was won by Charilaos Vasilakos in 3 hours and 18 minutes (with the future winner of the introductory Olympic Games marathon coming in fifth). The winner of the first Olympic Marathon, on 10 April 1896 (a male-only race), was Spyridon "Spyros" Louis, a Greek water-carrier, in 2 hours 58 minutes and 50 seconds.
The women's marathon was introduced at the 1984 Summer Olympics (Los Angeles, USA) and was won by Joan Benoit of the United States with a time of 2 hours 24 minutes and 52 seconds.
Since the modern games were founded, it has become a tradition for the men's Olympic marathon to be the last event of the athletics calendar, with a finish inside the Olympic stadium, often within hours of, or even incorporated into, the closing ceremonies. The marathon of the 2004 Summer Olympics revived the traditional route from Marathon to Athens, ending at Panathinaiko Stadium, the venue for the 1896 Summer Olympics.
The Olympic men's record is 2:06:32, set at the 2008 Summer Olympics by Samuel Kamau Wanjiru of Kenya.The Olympic women's record is 2:23:07, set at the 2012 Summer Olympics by Tiki Gelana of Ethiopia. The men's London 2012 Summer Olympic marathon winner was Stephen Kiprotich of Uganda (2:08:01).

Marathon mania
Johnny Hayes' victory at the 1908 Summer Olympics contributed to the early growth of long-distance running and marathoning in the United States. Later that year, races around the holiday season including the Empire City Marathon held on New Year's Day 1909 in Yonkers, New York, marked the early running craze referred to as "marathon mania". Following the 1908 Olympics, the first five amateur marathons in New York City were held on days that held special meanings to ethnic communities: Thanksgiving Day, the day after Christmas, New Year's Day, Washington's Birthday, and Lincoln's Birthday.

Frank Shorter's victory in the marathon at the 1972 Summer Olympics would spur national enthusiasm for the sport more intense than that which followed Hayes' win 64 years earlier. By 2009, an estimated 467,000 runners completed a marathon within the United States. This can be compared to 143,000 in 1980. Nowadays, various marathons are held all around the world on a nearly weekly basis.

Inclusion of women
For a long time after the Olympic marathon started, there were no long-distance races, such as the marathon, for women. Although a few women had run the marathon distance, they were not included in any official results. Marie-Louise Ledru has been credited as the first woman to race a marathon. Violet Piercy has been credited as the first woman to be officially timed in a marathon. For challenging the long-held tradition of all-male marathon running in the Boston Marathon, in 1967, Kathrine Switzer is regarded as the first woman to run a marathon as a numbered entry, but did so unofficially, due to a fluke in the entry process. Bobbi Gibb had completed the Boston race unofficially the previous year, and was later recognized by the race organizers as the women’s winner for that year, as well as 1967 and 1968.