Completing a marathon puts ordinary runners in the company of elite athletes—finishing a 26.2-mile run is an impressive accomplishment.
But you don’t have to be an elite athlete to join the ranks of marathoners around the world. With dedication and training, most runners can complete a marathon—and then have the satisfaction of being able to say, “A marathon” Yeah, I’ve done that.”
So don’t shy away from a marathon because it seems too hard, too long, too painful. With the right attitude and a good training regimen, it’s just 26.2 miles away.
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Jim Fortner is a weekly, guest contributor to TFS. Also check out his own personal running and advice site: “Jim2’s Running Page”.
There are three ways to determine and measure your “base” training pace range, which should be used for all training, except for speed work.
1. Base it on a recent race pace. Your training pace should be 1-2 minutes per mile slower than 10k race pace. That should be well within your aerobic zone.
It can vary depending on a several factors, such as weather and how tired/stressed you might be. However, the 1 - 2 minute range allows for a lot of variation.
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Unlike many recreational activities, training for a marathon is serious business. If you fail to train properly you not only run the risk of not finishing, but you could seriously injure yourself.
There are several types of endurance training out there, so finding the right one for your personal goals and needs is crucial. The types of aerobic endurance training differ in duration, frequency, and intensity which will lead to different physiological adaptations within the body that improve your overall fitness level.
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Jim Fortner is a weekly, guest contributor to TFS. Also check out his own personal running and advice site: “Jim2’s Running Page”.
There are two distinct camps among runners on the length of the maximum long run during marathon training. There are those who believe that it’s best to run 26 miles (and even longer) in training for a marathon … and then there are the rest of us. I am on the “doubting Thomas” side of the fence. Let me explain why.
I do not subscribe to the generalization “to race the distance … train the distance” for all runners and all distances. For instance, to take it to an extreme, do ultra runners “train the distance” while preparing for a 50 or 100 mile race? How about for a 6-day endurance race? Of course not.
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Jim Fortner is a weekly, guest contributor to TFS. Make sure to also check out his own personal running and advice site: “Jim2’s Running Page”.
It’s perfectly natural for a runner to have a lot of uncertainty while training for his or her first marathon. There are so many things to question yourself about …
Am I running enough miles? Am I getting enough rest? Should my longest run be 18 or 28 miles….or somewhere in-between? How many 20 mile runs should I do? Should I structure walking breaks into my long runs? Should I do speedwork? If so, what kind and how much? Should I use sports gels and/or powerbars during my long runs? And on….and on!
Different marathon training plans or “experts” will give you conflicting answers. All are right and all are wrong for your specific needs!
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A note from the TFS: We are pleased to welcome Jim Fortner as a guest contributor to The Final Sprint. Jim is an extremely knowledgeable runner and talented writer. Make sure to also check out “Jim2’s Running Page”, his own personal running and advice site.
Below you will find his first post with some vital tips for achieving your first 3:30 marathon.
When I was a sub-3:30 marathoner, I was 6′1″, 165-170 lbs, 47-51 years old. I can’t do sub-3:30 any longer at 63 years of age and an extra 50 pounds of weight.
The keys to getting to sub-3:30 (3:22 PR at age 50 and 51) for me, in order of importance, were:
(1) A long range plan that was based on setting a detailed annual program at the beginning of each year that extended me a little more than the previous year’s program. Read the rest of this entry »
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