Marathon plan please?

[Hated2Run]

Hi there - I have done a few 10 miles and one HM now and run 10-14k every other day so looking to do a marathon next year I guess (tbh I'm now getting a bit bored so need a new goal) - do we have any recommended plans at all?

[linda9389 Administrator Marathon]

I'm not sure we have a forum recommended plan as such; as with all distances the best thing is to find a plan that suits you personally. You need a plan that fits in with your lifestyle - the right number of runs per week is always a key factor for me when I'm looking. I know people here who have followed the Jeff Galloway plan or the Runners World plan, Nike Run Club have an offering, as does Garmin and of course there are many others. Did you follow a plan for your Half Marathon training that worked for you? If so, there may be marathon offering from the same camp. Whatever you choose, enjoy - a marathon is a fab goal 😊

[roseabi Ultramarathon]

Hi!

To train for your first marathon the main thing you need to focus on is doing a regular long run that increases gradually over time. This run should be slow, and a lot of practitioners believe that it should take no longer than 3.5 hours, because if you are running for much longer you are doing no more good, but are potentially causing yourself harm. The longest run in a marathon plan may be anything from 18 to 22 miles, but less is probably fine. Most plans do not go as far as 26 miles though. Getting too near marathon distance in training is thought not a great idea because of the damage it inflicts on you - you just have to take your time with the training, run regularly, and trust that this will carry you for the extra miles on the day.

The other thing to pay attention to is rest - get AT LEAST one full day's rest per week, and cut back the distance and intensity every three weeks or so.

Jeff Galloway, the run-walk guy, developed his ideas with the intention of helping novice and older people to get running, using the notion that taking regular walking breaks helps prevent injury. Jeff's plans are the only ones I know of that have users running up to 26 miles in training.

jeffgalloway.com/training/m...

This Runner's World article is pretty helpful with some explanations about what's needed to train for a marathon, and also links to a beginner training plan that looks pretty good:

runnersworld.com/uk/trainin...

The article discusses strength work and points to some suitable workouts.

However, if you are not already doing strength work, it's not the most important thing - here is Hal Higdon's Novice 1 plan, and you can see what he says about strength work!

halhigdon.com/training-prog...

Hal's training plans are very straightforward, and there is one (called Marathon 3) which has only three runs per week, which I think is fine if your expectations are just to complete the marathon, probably better for the mature runner, and helps with injury prevention.

Hill work: I saw you asking about this on another post. Hill work is fantastic for building strength and fitness, and it's a lot of fun too. But as with strength workouts, I would say that hill work is optional for a first time marathon - unless you're planning a hilly one!

Here's an article with some ideas about hill workouts (and explanation of how they benefit runners) - but I would add that just including hills on your routes is also beneficial!

strengthrunning.com/2017/03...

[Hated2Run Half Marathon in reply to roseabi]

Thanks roseabi - I think I might try Hals then (or some such) my problem as a novice is I look at these and think if I can run 10k each time with various weeks up to 14-16+ why drop down to 5k? ... and slower wont it make me slower overall - but I guess maybe I overdo it as I it doesn't seem to be getting much easier these days and I wouldn't say I often do a 'conversational pace' - though I never over do it either, in fact the HM as all the rest of my long for me runs was just doing it and if it felt comfortable just carrying on to see what happens.

[roseabi Ultramarathon in reply to Hated2Run]

The Hal Higdon and Runners World plans both start with a 10K long run - that's what you should be seeing there. The shorter runs bring your overall weekly distance up, and they can include faster paces if you want. The reason for long and slow is that you build aerobic endurance, and experience of time on your feet. You have to learn to pace yourself for a marathon because it is a heck of a long time to be running (unless you're a sub-3 hour marathoner, but even so!).

[mrrun Ultramarathon in reply to roseabi]

Great advice! I now use Higdon's novice plan simply to stay in good running shape. Those plans work. But, let's not forget, hydration/rest/cross-training & diet are also integral parts of the fun!

[roseabi Ultramarathon in reply to mrrun]

I don't prescribe those, I think they are an individual matter

[Tasha99 Marathon]

On my next one I’ll just increase every other week and dropping down each alternate week and drop down every 3rd or 4th long run. Don’t do more than 20 miles before the race. A plan totally didn’t work for me and my legs were wrecks before the day. I know how to do it for me next time.

[mrrun Ultramarathon in reply to Tasha99]

The overall leg strain can become really bad and I've worked on general (but mostly legs) stretching daily, for up to a couple of hours per session for the past seven months (I know......). The results are, well, noticeable. I run regular weekly HMs without stopping, drinking or post-run strain. Any previous discomfort behind the knees or in the thighs have, for now at least, gone. We'll see how it goes when I try to go past 50K, lol. Seriously, stretching works.

[Tasha99 Marathon in reply to mrrun]

I’m fine now I’ve built up an aerobic base. I probably did it too soon. Within 18 months of starting c25k. I’ve since done 18 miles non stop on only 2 gels (1 which was just in case) as I seemed to have trained my body to burn fat for fuel through low heat rate training 👍🏽

[Couchpotato2 Marathon]

Going to follow this!