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Chapter 2: Picking a Training Program
that’s right for you
Selecting a marathon training
program that suits your abilities and goals is not as simple as it may
seem. Each and every runner is different, with differing levels of
experience and capabilities (just look at all of the different running
styles you see out there). So how can choosing from only a handful of
training schedules fit your specific needs? Let’s take a closer look…
Abilities and Susceptibilities.
We’re all good at
some aspect of running. You have to be able to make a realistic
assessment of your strengths and limitations. My own strength is the
ability to run middle distances (Half marathon) at a fairly good pace
(for me) and finish comfortably. My weaker runs are in short fast races
like a 5K. I also find I am more injury prone doing this. So,
take a hard look at your previous race results, try and ascertain why
you finished where you did, and set your marathon goals accordingly.
Know your weak points.
The Training Goal.
Before you decide on a specific training schedule, it’s worth looking at
the main goals of any marathon training program. The reason for
having a schedule at all is to provide a training structure for you to
accomplish the following:
-
Build
strength in the appropriate muscles
-
Build
endurance
– do any active sport (tennis, cycling, hiking) for 3
to 4 hours without much of a break and you’ll be tired
-
Build mental
stamina – when your body gets tired, it’s your brain that keeps
you going.
When you add all this up what you get is Experience! Your body will get
used to the extra demands you place on it. George Sheehan used to call
this “miles in the bank”!
The Training Schedule.
Now let’s look at some training
mileage
charts. I’ve looked at quite a few marathon programs and I am astonished
at the differences between them - from 9 to 21 weeks long, average miles
per week varying from 30 to 50, speed workouts, number and frequency of
long runs…. It’s confusing!
So how do you choose your program?
1. Select your
experience level
Some of the training schedules have different mileage charts depending
on your experience and ability. Here is a typical classification chart:
è
These are only guidelines, and there is overlap between the categories.
Many factors influence your ability to meet a marathon time goal.
Category
|
Expected finish times |
Number of Marathons |
Other Factors |
|
1: Beginner |
Over 3h 30m |
Less than 5 |
Ø
Your
Age & Gender
Ø
10 k
results
Ø
Previous injuries
Ø
Your
personal goal |
|
2:
Intermediate |
3h
10m to 4h 30m |
More than 3 |
|
3:
Experienced |
2h
50m or more |
More than 8 |
|
4:
Elite |
Competitive racer, sub 2h 30m marathon |
2. Select the best training program for you
Ø
Pick
the category above that best fits your experience.
Ø
Be
realistic
- the marathon is a tough race, so be conservative about your training
goals (as well as your expected race pace and finish time)
Ø
Look
for a training schedule that applies to this level. If necessary, adapt
the program to your own needs.
è
Check with your doctor,
especially first time marathoners!
3. A good schedule will stick to sound basic principles:
It’s easy for beginner marathoners especially to get drawn
into training programs that are really too ambitious for their level of
experience. This is true even for those folks who can run fairly fast
10K races.
Things to avoid.
You may not agree
with all of these, but they reflect my personal preferences and
experience.
Ø
Long runs over 20 miles. It’s not necessary to run 24, or 25 mile training runs to have a good
marathon.
Ø
Too many 20-mile runs.
One or two should be enough for most people.
Ø
Speedwork!
Again, I don’t think you need to include this type of training for a
marathon. It increases your risk of getting injured. If you run two
or three races during your training period this will be sufficient.
Ø
Over-training.
Don’t leave your marathon PB time on the training trails!
Debbie’s Footnotes:
 Choosing a training program can be complicated,
especially for a first time marathoner. Being able to set realistic
goals, finding information and answers to your questions, staying
motivated during training are all factors in selecting a training
schedule that will work for you. When you set this goal you'll look for
the best event to fit your expectations, strengths, limitations and what
you can learn from the experience. Our schedules will be most helpful
when planning your weeks of training.
Training is a 'big
part' of the marathon experience. You'll find plenty of advice and
encouragement along the way. Joining a running club or having a buddy
will be a sure way of keeping focused and motivated through training.
What you bring to a marathon race is what you have achieved during
training. We all learn from the experience and can be proud to be
called a marathon runner. |
