Marathon Training Schedule For Beginners

by host on May 14, 2011

Marathon Training Schedule For Beginners. Beginning runners often find that setting a lofty running goal is the catalyst that transforms running, from a casual hobby, to a serious passion. For many, that goal is a marathon. For beginners, selecting a marathon training schedule can be a confusing task because there are so many “out of the box” training programs out there. For beginning runners wanting to make an attempt at a marathon there are two very important things to know. First, it’s a very attainable goal. Second, no two runners train, nor should they train, exactly the same.

This is precisely why so many runners hire a coach or train with a group. Finding an experienced runner who can guide you through the process, or better yet develop a customized running program for you, can make an enormous difference to the success of your training. However, in the absence of working with a professional I have included some of the basics below to help beginners select a marathon training schedule to work from.

Determine Your Starting Point

Many coaches I work with won’t take a runner who can’t complete a run of at least 5 miles. This certainly doesn’t exclude everyone under this bar from completing a marathon, but it does mean that starting at this point can add significant time to training. Most training schedules run a minimum of 16 weeks, I have written some as long as 26 weeks. If your using an out of the box marathon schedule that starts you at a long run distance of 7 miles, and you can’t comfortably complete 5, then you’re setting yourself up for an injury.

If your under the 5 mile threshold then view it as two training programs. Spend a month or so getting to where you can run 5 miles with ease once or twice a week, then take on a structured program.

Progressive Overload

A marathon training schedule will operate under the premise of progressive overload. Simply put this means the schedule will add miles at a safe and incremental level to continually build strength. You may start at a total weekly mileage amount of 15 miles and progressively work your way up to 35 miles a week or more, depending on your goal. These progressions should take place in increments of around 10 percent a week.

The Different Workouts

A good marathon training schedule will have different workouts, all essentially centering around the long run. These will also cycle between very slow, shorter medium paced runs, and very short race paced runs. Running all training runs too fast will cause you to burn out or hurt yourself.

Long Run:

Training for a half or full marathon, or even a 10K, is a series of workouts designed to stress your body in incremental amounts. You run far. Then, the next week, your run a little further than the week before, rest, recover, and repeat. The long run is the meat of a training routine, around which all cross training, recovery sessions, maintenance runs and speed sessions are built. It may seem obvious that running long is the best way to train for running long, however it needs to be done with care and planning.

I can’t say it enough – distance running is a feat that is learned through progression. You don’t start hitting homeruns without practicing on the tee first. Move through your training routine at your pace and enjoy it. Your marathon schedule may also have training weeks that have a long run significantly shorter than the week prior. These are called step backs and are designed to aid in recovery.

Speed Work:

About 1/2 way through your training schedule, once a sufficient mileage base is built up, you can start adding speed work sessions. These may include hill work, fartlek, pace runs, tempo runs, and intervals. You will run these at or near race pace. Just as you should add mileage slowly, you should add speed workouts slowly and usually only perform these workouts one day a week.

Cross Training:

If you only have a limited number of days to train, then cross training takes a back seat to running. However, if there is you can afford to use a rest day as an opportunity to do some light cross training then it can help prevent injury by training secondary muscle groups. Swimming, weight bearing squats, and light plyometrics are all good cross training workouts for runners.

Injury Prevention:

The average runner is injured twice a year. Some are mild, others require months of time off. I’m pretty confident a significant factor behind this is the intrinsic competitiveness built in to most runners; we just don’t know when to rest. By the time most of us admit that we are hurt and need time off it’s already too late. The best way to heal from an injury is to never have one. Ice, rest, and recovery are a runners best friends.

It’s never okay to have to take an over the counter medication to be able to run. If you think your hurt, cease all training and have the injury evaluated. At the very least stop running for four days to access how you fee.

Important Prerequisites.

Finally, before selecting a marathon training schedule to work from, make sure you have the following.

Time: Following the attached workout regimen will have you running 30 miles some weeks. If you average 10 minute miles that’s 5 hours a week just running. If this is something you desire, you can make the time, but you need to know what you’re in for.
Health: Most, even those with sedimentary lifestyles, can run a marathon. I am not a Dr. so if your health is in question then check with one
Support: You will need it. If you don’t have any then find some.
Mentality: This takes leg strength and mental strength as well. Patience and a sense of commitment are a must. You need to know you can do this, and you can, and keep telling yourself that everyday.
Will Power: If you eat Buffalo Wings and burgers every night no amount of running will get you in shape. You need to follow a nutritional program that works for you.