Marathon Training

[cheevers]

Hi all,

For some dumb reason I agreed to run a marathon in September. It is about 17 weeks out now so I am hoping to start on a training program. I have been running consistently so far this year, over 200kms so far, but have never done a marathon. On top of finishing, I am hoping to push to under a 4hr time.

Is there any training schedule that the CP brain trust can recommend? And am always up for any tips as well.

[DoubleF]

No specific suggestions, but I've always wondered if swimming would be a good thing to include as part of a regimen. This for a combination of not relaxing the endurance part of the training on days where you don't run as much, but also beneficial for the recovery for the joints by reducing the strain on them/cooling them.

I have mentioned that to a few runner friends. It often just ends up with them agreeing it seems like something good to add, but no one ever seems to include it as part of their regimen.

[slots881]

A couple recommendations:
- don't increase your mileage too quickly
- marathons are quite a bit mental, planning and mental fortitude go a long way
- don't discount/skip the training. Your body gets use to running as long as you put the miles in.

http://impactmagazine.ca/fitness/training-plans/running-training-plans/

[RichieRich]

You're training your joints, tendons, as well as cardio. Cardio can recover faster than joints and tendons. Cycling is great for also building some endurance and particularly cardio... but be careful of mixing the two. Be sure to work on flexibility and definitely building core strength. Also be sure to look at your feet and shoes as shoes get tired before they look beaten up.

[J epworth]

First marathon I did Hal Higdon training program, similar goal as you, crack 4hrs, with secondary goal of 3:45, survived and got 3:50. I think for a first marathon his program is nice a simple and easy to keep yourself accountable. Ever since then though I've been using programs from a book called YOU (Only Faster) By Greg McMillan and it made me so much better of a runner. So if you look at Higdon's program and are like that seems a little beginner and basic to me, AND already have a decent weekly base mileage going, I would look at purchasing McMillan's book 100%


Good luck! Training through the summer can be tough with the heat, make sure to bring the water!

[calgarygeologist]

I have nothing to add but if you have some down time watch Run Fatboy Run.

[the_only_turek_fan]

Originally Posted by cheevers

Hi all,

For some dumb reason I agreed to run a marathon in September. It is about 17 weeks out now so I am hoping to start on a training program. I have been running consistently so far this year, over 200kms so far, but have never done a marathon. On top of finishing, I am hoping to push to under a 4hr time.

Is there any training schedule that the CP brain trust can recommend? And am always up for any tips as well.

Your two best weapons are going to be sleep and water.

Water, water, water is the key. I use electrolytes like nuun as well.

Switch your shoes every 500km.

And....don't run with music. You won't be allowed it during the race so get used to not having it.

Good luck and have fun!

[Ironhorse]

^This. You will require plenty of sleep. And foam rolling/stretching. Also, figure out your nutrition strategy during your long training runs. If you don’t fuel properly, you’ll bonk hard. I take one gel every 7k or so, or every 5-6K if it is hotter out. If hot, you’ll also want sports salt. And don’t plan on walking down any stairs the following day or two.

[Ironhorse]

Throwing some swimming and biking in occasionally is also good, and breaks up the mono use of the running muscles. At least, that’s what my coach tells me, lol. I like the change of pace here and there.

[the_only_turek_fan]

Originally Posted by Ironhorse

^This. You will require plenty of sleep. And foam rolling/stretching. Also, figure out your nutrition strategy during your long training runs. If you don’t fuel properly, you’ll bonk hard. I take one gel every 7k or so, or every 5-6K if it is hotter out. If hot, you’ll also want sports salt. And don’t plan on walking down any stairs the following day or two.

This is another good point.

I would get this:

https://travelroller.com/product/tra...ler-4-3-black/

Arysta is from Calgary too. This is a must have for any runner/cyclist.

[Inglewood Jack]

Originally Posted by the_only_turek_fan

And....don't run with music. You won't be allowed it during the race so get used to not having it.

wait what? I haven't done a formal race for a few years, but in all the ones I've been in, easily over half the people got the earbuds in. there's nothing better than when you're crapping out, and suddenly one of your fire jams comes up in the rotation, boosting your speed by 20s/km.

also, any thoughts on the carbon plate shoes that have been sweeping the running world the past couple years? I'm not nearly fit enough to take full advantage of them, but I kind of want a pair just to pretend like I strapped rockets on my ankles.

[troutman]

Good for you. Quite a challenge.

I don't even want to do things I enjoy for 4 hours.

[Maritime Q-Scout]

This might help:

To whom it may concern,

I have signed up for your marathon this September. Unfortunately due to circumstances beyond my control, in addition to the increase spread of COVID-19, I will not be able to properly train or attend the event.

I am respectfully requesting a refund of the monies paid in light of these circumstances.

Thank you in advance, and I look forward to partaking in the future.

Cheevers


There you go, you're all set.

[mikephoen]

Originally Posted by Inglewood Jack

wait what? I haven't done a formal race for a few years, but in all the ones I've been in, easily over half the people got the earbuds in. there's nothing better than when you're crapping out, and suddenly one of your fire jams comes up in the rotation, boosting your speed by 20s/km.

also, any thoughts on the carbon plate shoes that have been sweeping the running world the past couple years? I'm not nearly fit enough to take full advantage of them, but I kind of want a pair just to pretend like I strapped rockets on my ankles.

Yeah, a few races say they don't allow headphones, but don't really enforce it. Most races allow them. Races that don't allow them are stupid, and it's usually best to avoid them. If the organizers are stupid about one thing, they're probably stupid about other things as well.

Also, good luck cheevers! I did two marathons a few years ago, and if I can do it, anyone can.

[MoneyGuy]

I’ve twice run sub-three hours. I recommend reading Jeff Galloway’s training book. It’s somewhat criticized because he recommends a tough regimen but I found it really helpful. One of his strategies is to run more than the 26.2 hours (edit: meant miles) a couple of times. I’m no athlete but I’m very mentally tough. Find a distraction like someone who runs at your target pace and chat. The headphones are a good idea.

Are you mentally tough? The wall exists and getting over it is damn hard. You’ll want to quit; you have to fight that urge. Do fartlek training once a week.

[Dodsdomd]

My advice is pretty simple. Find a good training plan and stick to it. I've run two marathons. The first one I followed the program to a t and I felt great during the race. The second marathon I cheated here and there on the program. I really suffered in the final 10km.

Really take in and enjoy the whole process. It feels pretty amazing to accomplish that goal.

[Fuzz]

Originally Posted by MoneyGuy

I’ve twice run sub-three hours. I recommend reading Jeff Galloway’s training book. It’s somewhat criticized because he recommends a tough regimen but I found it really helpful. One of his strategies is to run more than the 26.2 hours a couple of times. I’m no athlete but I’m very mentally tough. Find a distraction like someone who runs at your target pace and chat. The headphones are a good idea.

Are you mentally tough? The wall exists and getting over it is damn hard. You’ll want to quit; you have to fight that urge. Do fartlek training once a week.

I really hope you mean miles.

[MoneyGuy]

Originally Posted by Fuzz

I really hope you mean miles.

Oops, of course. Don’t know how that happened.

[cheevers]

Thanks everyone, some really great advice in here. I have decided to go with the Hal Higdon training. It allows me to slowly ramp up my training while also being flexible enough to allow me to cycle, do intervals, and hill runs.

I have always hated running even though I play soccer, but having been somewhat training for a few months I have started looking forward to my lunch runs.

Again thanks everyone, looking forward to drinking as much beer and eating as many wings as I can when this is all over.

[RichieRich]

Originally Posted by cheevers

Thanks everyone, some really great advice in here. I have decided to go with the Hal Higdon training. It allows me to slowly ramp up my training while also being flexible enough to allow me to cycle, do intervals, and hill runs.

I have always hated running even though I play soccer, but having been somewhat training for a few months I have started looking forward to my lunch runs.

Again thanks everyone, looking forward to drinking as much beer and eating as many wings as I can when this is all over.

Let's be clear... you don't workout to get fit, you workout so you can drink as much beer and as many wings as you can...