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TOsteve
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 Posted: 12/13/04 - 13:29 Post subject: First marathon - training questions
I'm training to run the Toronto Marathon in October '05 and I have a couple of questions for some of you experienced 26.2 milers.
I ran a fairly regularily when at university (PB - 41 min for the 10k) but have only started running again this summer after about 6 years of inactivity. I've never ran distances more that 6 or 7 miles so right now I'm just focusing on building up a good mileage base. My questions are:
1. When should I begin doing speedwork and at what distances should should I do my tempo runs? I'm guessing that there's a rule of thumb relation to my long run distance or maybe its different for everybody.
2. Should I be incorporating interval training or does this only benefit the more experienced runner?
3. My goal is for a time between 3:30 - 3:45 - is that attainable with just under a year to prepare (and not starting out in the best of shape)?
Just looking for some input from others who have already been down this road.
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TriBob
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Posted: 12/13/04 - 14:33 Post subject:
You may want to read something like Marathon : The Ultimate Training Guide
by Hal Higdon. This will cover macro and micro cycles for all levels.
Don't worry about speed work until you have a good base.
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kattzoo
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Posted: 12/13/04 - 19:27 Post subject:
If I can do a marathon, you certainly can! Like TriBob said, don't worry about speed work until you have a good base built up. Many recommend 6 month of running before you begin speed work and I tend to agree. I'd rather be conservative than injured.
As far as your time goal, we'd need more info to determine if it is realistic. Since you're training for your first, I'd say don't worry about the time and just enjoy the experience! You can think about a goal on your second one.
If you really want to know an estimated time you'll need some recent race times to help predict them. The farther the distance the more accurate the prediction.
Good luck!
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elkid
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Posted: 12/14/04 - 09:45 Post subject:
Base, base, base. Consistency, consistency, consistency.
| kattzoo wrote: | | If you really want to know an estimated time you'll need some recent race times to help predict them. The farther the distance the more accurate the prediction. |
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Cappy
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Posted: 12/14/04 - 09:47 Post subject:
| TriBob wrote: | You may want to read something like Marathon : The Ultimate Training Guide
by Hal Higdon. This will cover macro and micro cycles for all levels.
Don't worry about speed work until you have a good base. |
I read this book when prepping for my first marathon. A lot of great advice
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robp
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Posted: 12/14/04 - 09:53 Post subject:
Sign up and race a half marathon during the summer to give you and idea of your progress and whether your goal time is realistic.
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TOsteve
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Posted: 12/14/04 - 11:49 Post subject:
I've already signed up for a 1/2 marathon in May. By then I hope to have a few 10-12 mile runs under my belt. My marathon specific training program (which is 20 weeks long and has me doing 3 long runs of 20+ miles) starts a few weeks after the 1/2.
I just want to be able to do everything I can to prepare - but also avoid overtraining and injuries. I'm concerned that most marathon training programs for first-timers might be a little too conservative - and I want to push the envelope as much as I can (without being stupid).
Thanks for everyone's input so far - and I'll look into getting a few books in the New Year.
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Bill_Sev
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Posted: 12/14/04 - 17:23 Post subject:
Steve - Cappy sent me his copy of Hal Higdons book and I am using it for my first marathon in Feb. If you want it I can mail it to you....Thanks again to Cappy!
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TOsteve
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Posted: 12/14/04 - 20:04 Post subject:
| Bill_Sev wrote: | | Steve - Cappy sent me his copy of Hal Higdons book and I am using it for my first marathon in Feb. If you want it I can mail it to you....Thanks again to Cappy! |
Thanks a lot Bill... and Cappy!!! You guys rock! 
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Cappy
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Posted: 12/14/04 - 20:12 Post subject:
| TOsteve wrote: |
Thanks a lot Bill... and Cappy!!! You guys rock! |
May it serve you well
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Phar lap
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Posted: 12/15/04 - 02:30 Post subject:
First off Steve, given that you have run a 41min. 10km. and the training time frame you have in mind for your marathon 3,30 to 3.45 is an attainable ane worthy goal.
Could I suggest you forget all ideas of speed work for your first marathon.
El Kid put it in a nutshell with - Base, - base ,- base, --Concistancy,- concistancy,- concistancy.
Unlike sprinters and to some degree middle distance where you build your training towards a crescendo to peak at the desired time (speed work - progressive overload principal ) This type of training you have to overload your systems to find improvements and then as a concenquence be rested like a race horse.
The overload principal in distance running is brought about not necessarily by increasing intensity as in speed work but by extending the duration of training - over months or years - at which a given intensity which can be maintained by yourself.
I know everyone here loves this book or that training program.
(personally they drive me to frustration )
As I've said here time and time again , they are only guidelines, what works for some is not necessarily right for someone else. If you go down that track be adaptable and change the schedual to suit yourself, nothing is set in stone.
My thoughts are, work gradually towards attaining a PERSONAL training threshold and sticking to it for a long time without getting too anxious or ambitious to cut training times.
CONSISTANCY of training should bring about the results you want with the bonus of a reduced risk of injury.
There a friendly mob here Steve. I'm sure we would all like to know how you get on.
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elkid
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Posted: 12/15/04 - 09:42 Post subject:
| TOsteve wrote: | | My marathon specific training program (which is 20 weeks long and has me doing 3 long runs of 20+ miles) |
What mileage does this program start at? That's a long program for so few top end long runs. I'm curious as to how it's structured.
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TOsteve
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Posted: 12/15/04 - 11:43 Post subject:
| elkid wrote: |
What mileage does this program start at? That's a long program for so few top end long runs. I'm curious as to how it's structured. |
First off it's only an 18 week program (I didn't have the numbers in front of me when I made the post). I think 18 weeks seems to be pretty standard for "novice" training programs. The long run/weekly mileage is as follows:
Week 1 - 10/34
Week 2 - 12/36
Week 3 - 6/18
Week 4 - 14/38
Week 5 - 16/41
Week 6 - 18/43
Week 7 - 6/20
Week 8 - 20/42
Week 9 - 14/38
Week 10 - 7/22
Week 11 - 21/43
Week 12 - 14/38
Week 13 - 8/24
Week 14 - 23/46
Week 15 - 12/36
Week 16 - 14/30
Week 17 - 10/20
Week 18 - 26.2 (race week!)
I chose this program because of most of the other novice programs I looked at it had the longest run at 20 miles (some only went up to 1 . By the time I start this schedule I will have raced a 1/2 marathon and hope that I am running 12 miles with "relative" ease. Does this seem like its too relaxed? I guess I won't know for sure until I see how my body is handling the higher mileage.
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jrjo
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Posted: 12/15/04 - 11:48 Post subject:
Steve, I think you've got enough time that you could likely be beyond a novice schedule come next summer. A solid winter and some good race performances next spring and my bet is you'll find an intermediate schedule will be the ticket to 3:30. Novice schedules are squarely designed to get people to the finishline, often grueling out the final 10km and wreaking havoc on any kind of time goal. I'd keep browsing the intermediates out there, you'll be glad you did since you have a time goal and not simply finishing.
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TOsteve
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Posted: 12/15/04 - 11:52 Post subject:
| TOsteve wrote: |
...(some only went up to 1... |
That should have read "...some only went up tp 18..."  - stupid unwanted smiley. Please bare with me - I'm new.
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