How to train for a marathon for first-time long-runners
With the summer weather in central Texas and the hot days it is hard to think about training for a marathon. There are several programs that are available to runners planning on running a marathon. Some advocate runs of long miles and heavy mileage. One of the popular programs has a runner doing a run of 30 miles with the idea that if you can run 30 miles, the 26.2 mile marathon will be easier. The only problem with that program is that after a 30-mile run, the recovery time, and possible injury to muscles and joints, is a drawback. Other programs stress shorter long runs of up to 18 miles but include more speed work of 10-kilometer races. Some programs stress building up a large number of miles during the week that may go up to 100+ miles weeks.
It is hard for a first time runner to choose the best program for marathon training. My first marathon had me thinking that I had to run a 20-miler a few days before the race. A friend of mine told me that a long run is not necessary and the last week should be a rest week. I usually tell first time marathoners that the only goal should be to finish the race. Do not worry about time, or that you have to run the entire distance. Just finish and use the first marathon as a learning experience. How many weeks it takes to get in shape to run 26.2 miles varies with the level of training of the runner. It can be done in about eight weeks with some success. I recommend a minimum of 12 weeks to run a comfortable marathon — one that does not have you not being able to walk up and down stairs for a few days after the race.
Over the years, and 16 marathons later, I developed a program that seemed to fit my ability and schedule. I have a minimum of being able to do a 10-mile run at the start of the 12 weeks. I took one summer off and maybe did a few 10K races before I started my training for a marathon. I still remember how hard it was to get in shape to run a long run and vowed that from here on I would always keep a 10-mile base to start the marathon training. Some people put down the miles they will run every day and try to follow it. I put down an estimated total mileage for the week and the distance of a long run each week. Most marathoners feel that the long run on the weekend is more important than the total miles for the week. If you miss a few miles during the week it is okay. Try to keep the long run in the program if you can.
As you build up the total miles for the week and adding miles to the long run it is important to remember that you need to build in rest days. A rest day does not mean you have avoid all running, but if you run, keep it short (three miles) and slow. Here is the guide I finally used to train for a marathon and it worked for me. After I finished several marathons I started to think about running a marathon in a faster time. I added a 10K race on a Saturday and a long run on Sunday. The long run on Sunday was not for time, but to get used to running for three hours or more at one time. The long miles run I usually did two times as the first one was hard and the second one was much easier and prepared me for added miles the next week.
The attached box is a sample of the program I followed with some success.
It is difficult to do long runs in the summer with the hot temperatures. Be sure you have enough water stops and be alert to how you feel. It is best to start early in the morning when the temperature is coolest. It is okay to take a break and get a good water stop. A five-minute rest is not going to hurt your training long run. When the temperatures get cooler, it is easier. Remember, the long run is just to get used to being on your feet for a long time so a short break for water stops will be OK.
Marathon season starts in late October and goes until February, so plan your 12 weeks out from the marathon you want to run.
