Monday, July 15, 2013

We have a winner and and excellent BEGINNER training program if you are on the fence!

Yippee!  Lori G!   A free entry to the Columbus full or half marathon!!     I will message you for deets! But giddy up and congrats!

As promised, I'm posting one of my favorite marathon training program's for you beginners.   This was developed by none other than the legend that is Hal Higdon.  

This is an 18 week program.    However, if you have a decent running base already, you could easily jump in and be prepared for a finish at the Columbus Marathon, or any other late October or November marathon.

I always say that you need to be able to go out and at least run/walk 6 miles on a regular basis before attempting to train for a marathon.    You definitely need a base.  

If you can't do that, start smaller.  Aim for a half marathon.   The training is much less rigorous and you can be ready for a half with much less time commitment and less of a running base.

The point is, ANYONE can do this with proper training, gear, and fuel.     Us runners aren't necessarily gifted, freaks of nature.  We just put in the time to train and work towards the goal at hand.  My point is, don't think that you could never do a half or full marathon because YOU CAN.  

So let's do this!

Marathon Training Schedule: Novice 1
1Rest3 m run3 m run3 m runRest6Cross
2Rest3 m run3 m run3 m runRest7Cross
3Rest3 m run4 m run3 m runRest5Cross
4Rest3 m run4 m run3 m runRest9Cross
5Rest3 m run5 m run3 m runRest10Cross
6Rest3 m run5 m run3 m runRest7Cross
7Rest3 m run6 m run3 m runRest12Cross
8Rest3 m run6 m run3 m runRestRestHalf Marathon
9Rest3 m run7 m run4 m runRest10Cross
10Rest3 m run7 m run4 m runRest15Cross
11Rest4 m run8 m run4 m runRest16Cross
12Rest4 m run8 m run5 m runRest12Cross
13Rest4 m run9 m run5 m runRest18Cross
14Rest5 m run9 m run5 m runRest14Cross
15Rest5 m run10 m run5 m runRest20Cross
16Rest5 m run8 m run4 m runRest12Cross
17Rest4 m run6 m run3 m runRest8Cross
18Rest3 m run4 m run2 m runRestRestMarathon

As you can see, you are running anywhere from 4-5 days per week.   The weekend always contains a long run.

An awesome point from Hal, that we practice religiously in my running group.  This is important!...

Run your long runs SLOW.   It's so tempting to go out and give it all you've got during your long run.  Do not do this.

Hal, and many other experts say to do your long run about 60 seconds slower than your goal marathon pace.   If you are a newbie, I realize that you don't really even know what your goal pace is.  No worries.   You should feel comfortable and able to converse with running partners, etc.  If you can not talk, you are going to fast.   For a beginner, the goal is simply finishing these distances.   It doesn't matter how fast you go, the key is to cover the prescribed distance.

You also see cross training on this schedule.   This can be anything from swimming laps, using the elliptical, or weight lifting.   I usually reserve yoga for rest days.  When it says rest or cross, do not run. For us addicts, I realize this is hard.  However, you are risking injury or burn out.  Don't do it.

Again, anyone can do this.   Set your goal, commit, and go for it!!!

Stay tuned for an upcoming post on fueling for beginner runners!   

No comments:

Post a Comment