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Training Program
 

 

Six:
Run half of your mileage on soft surfaces such as grass, dirt trails, in mud, sand or water or on a treadmill.
 
Seven:
Run 10 percent of your mileage against resistance such as hills (see above) or sand.
 
Eight:
Cross train with pool running, elliptical training, cycling and weight training every week. Decrease by half the penultimate week, and do zero cross training in the last 7 days before your marathon.
 
Nine: Rest.
Don’t increase your running pace in the last 4 weeks pre-marathon. Decrease mileage by 20 percent three weeks pre-race, ending with 50 percent of normal in the final week.
 
Ten: Hydrate and carbo-load wisely.
Include electrolytes in your liquid and don’t overdo it. Don’t lose weight due to liquid loss, but don’t gain weight by drinking too much.
 
Eleven:
Start 10 seconds per mile slower than goal pace and run the first 10 miles of your marathon at appropriate pace for your fitness and the conditions.
 

Click on "Marathon on 40 miles a week" at www.runningbook.com for a marathon schedule giving you 800 miles in 20 weeks, an average of 40 miles per week to your marathon.
Or see "Marathon II" for a 50-60 mile per week intermediate to advanced marathon runner's training schedule.

Adapted from Running Dialogue, 5K to the Marathon, by its author David Holt.
Order ISBN # 0965889742 from Amazon.com for $17.95 or send $14.95 to David Holt, 3335 Richland Drive #4, Santa Barbara, CA 93105. Includes shipping and tax.
Or order from any bookstore.
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11 Golden Rules to Marathon Training
According Chapter 21 of Running Dialogue, marathon training requires commitment to:
 
One: Running long every 7 to 14 days.
Provided you’ve already trained for and raced at least several 10Ks, in the first few weeks of your marathon schedule, it may be a ten mile run. Every two weeks you will need to increase the length of your long run by one mile until you reach 20 miles. Don't run your marathon until you have run 4 long runs of 20 to 22 miles.
 
Two: Run or jog the long runs slowly.
Run or jog one minute per mile slower than target marathon pace. Run at 60 to 70 percent of your maximum heart rate. This will keep your legs fresh.
 
Three: Run fairly fast every week.
But don’t run super fast. Run at your 5K race pace, which is 16 to 20 seconds per mile faster than your 10K pace. It can be from 16 times 100 to 200 meters at 5K race pace, or up to mile repeats at 5K effort to improve running form and running economy...which will get you to the finish of your marathon faster and with less injury risk because you're running efficiently.
Oh yes, you should run these sessions up a hill one week in three, but at 5K intensity.
 
Four: Run Moderately Fast once a week (anaerobic threshold)
Run at 15K or 10 mile race pace, 15 seconds per mile slower than 10K speed, or run at 20-30 seconds per mile faster than marathon pace for 3 to 5 miles. Break your session into 3-6 efforts at half a mile to 2 miles at a time at moderately intense effort.
Run this session up a gentle hill at 15K intensity once every three weeks.
 

Five: Run again and again.

Your forth and fifth run each week give you the physiological strength to handle those long runs, including the 26.2 miles which is your prize. These short runs also keep your muscles fresh for your quality runs.