Marathon Training - Intermediate
Synopsis:
Marathon Training Intermediate by Frank Norris shows how to integrate speed
work, tempo runs, recovery, and tapering into a plan for a marathon PR.
Includes a complete marathon training schedule.
If you are in good enough shape to
start training for a marathon like this schedule calls for, this schedule will
get you in the best shape of your life.
There are other options. Some of
the training links provided on the web page offer marathon training
programs. One of the advantages of some
of these programs is having others to train with. On a day when you don't quite feel like it,
having others waiting for you may help with motivation. However, if all you want is a plan, this
schedule provides a good plan to get faster and run that marathon PR you have
been looking for. It is intended for
intermediate runners, defined as pretty competitive local age group
racers. It is not for the beginning
runner and may not be challenging enough for elite athletes.
Prerequisites
In order to begin this training
program you should be an experienced runner and already running not less than
about 30 to 40 miles per week. If you
are doing less, build up to that level for a couple of months before starting
this program. The training offered will
improve your times, but is very stressful.
If you are not ready physically, you will get injured or get sick due to
your body just breaking down from the load.
Even if you are properly prepared, you still may risk getting injured,
but your chances are much better of successfully completing the program and
setting a personal best in your next marathon.
All training carries some risk, especially when you are pushing your
limits and trying to reach your potential.
Making
the Schedule Work For You
Some common sense and adaptation is
required to make this plan work for you.
Perhaps you can run on Friday, which this plan often uses as a day
off. Well, simply trade Friday with
another easy day that is harder for you to get in a run on. You also could take a day off completely each
week without significantly impacting the training, especially if your schedule
allowed you to perhaps add a second easy run on one of your hard days. Also, Sunday may not work out for you to do
your long runs. You can trade days off, just keep in mind the need to follow a
hard / easy pattern. You can't do day
after day of hard training without breaking down. Your body needs to recover.
If you are already doing more miles
than called for, you can extend this schedule a few miles by adding a mile here
and there, but be careful. You need to
follow the basic plan, including easy days.
Paces
We recommend that you read the
article Training
Basics before trying to attempt this or any other schedule. The article describes different paces and why
each is important. The purpose in speed
work, for example, is not to race as fast as you can. The purpose of speed work is to spend as much
time as possible at your maximum oxygen uptake level. Similarly, the purpose of a tempo run is not
to race the distance, it is to spend as much time as possible at your max
aerobic pace, without going into oxygen debt or overstressing yourself to the point
where you can't complete the other important workouts. And most importantly, when the schedule calls
for easy pace, this means running very easily, typically 1-1/2 to 2 minutes per
mile slower than your 5K race pace. You
should finish your easy runs feeling like you just walked around the block and
could do much, much more. Your body
needs the recovery on the easy days so you can run like a crazy person on your
hard days. A mistake many people make is
running at the same pace every day.
Don't!
Easy - 1-1/2 to 2 minutes per mile slower
than your 5K race pace (This is EASY and leads to recovery)
Tempo -
About 20 to 30 seconds per mile slower than 5K pace (This is pushing it
but still aerobic)
Hard - About 10 seconds per mile faster
than 5K pace (This is controlled, but quite fast). However, this pace only applies for repeats
up to about 5 minutes. If you are
running mile repeats hard, you will probably have to back off about 10 to 20
seconds per mile. If so, that is
OK. The mile repeats will still push
your aerobic system, but also develop stamina that you need.
However, for precise paces, based on
your current 5K race pace, see our Training Pace
Tables.
Races
The plan includes a few "warm
up" races. These are intended as
hard workouts that allow you to get used to running hard and also add a
significant training stimulus. Try not
to skip them. You get stronger by
racing, within limits. The schedule has
you training through them, with the possible exception of the last one, the
half marathon tune-up. For the races you
are training through, understand that you will not run your fastest and don't
be concerned. They are training runs and
part of your build up. Your real goal is
to set a PR in the marathon at the end of the schedule.
Tapering
The last couple of weeks the miles
start tapering off and the workouts get easier.
Don't be afraid to back off. You
need to train hard for a few months to get ready, but you need to back off to
be fresh and ready when race day arrives.
Putting
it All Together
Your real goal is to set a PR in the
marathon at the end of the schedule. If
you stick with the plan you are setting yourself up to do just that. Believe in yourself and believe in all of the
hard training you will be doing over the next 4 months. You can do it!
Intermediate Marathon Training Schedule
(Start 4 Months Prior to Marathon)
|
Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Total Miles |
|
1 |
4 Mile Easy |
15 min Warm-up |
4 Mile Easy |
6 Miles with 3 Miles at Target Marathon Race Pace |
Day Off |
4 Mile Easy |
11 Miles |
35 |
|
2 |
4 Mile Easy |
15 min Warm-up |
4 Mile Easy |
15 min Warm-up |
Day Off |
4 Mile Easy |
12 Miles |
36 |
|
3 |
4 Mile Easy |
15 min Warm-up |
4 Mile Easy |
15 min Warm-up |
4 Mile Easy |
4 Mile Easy |
13 Miles |
42 |
|
4 |
4 Mile Easy |
10 Miles with 4 Miles at Target Marathon Race Pace |
5 Mile Easy |
15 min Warm-up |
Day Off |
4 Mile Easy |
14 Miles |
44 |
|
5 |
4 Mile Easy |
20 min Warm-up |
5 Mile Easy |
15 min Warm-up |
4 Mile Easy |
5 Mile Easy |
15 Miles |
47 |
|
6 |
5 Mile Easy |
12 Miles with Last 4 Miles at Target Marathon Race Pace |
5 Mile Easy |
20 min Warm-up |
Day Off |
5 Mile Easy |
16 Miles |
51 |
|
7 |
5 Mile Easy |
20 min Warm-up |
5 Mile Easy |
15 min Warm-up |
5 Mile Easy |
5 Mile Easy |
15 Miles |
50 |
|
8 |
5 Mile Easy |
12 Miles with Last 5 Miles at Target Marathon Race Pace |
5 Mile Easy |
20 min Warm-up |
Day Off |
5 Mile Easy |
17 Miles |
52 |
|
9 |
5 Mile Easy |
20 min Warm-up |
5 Mile Easy |
20 min Warm-up |
2 Miles Easy |
15 min Warm-up |
15 Miles |
53 |
|
10 |
5 Mile Easy |
12 Miles with Last 7 Miles at Target Marathon Race Pace |
5 Mile Easy |
20 min Warm-up |
5 Mile Easy |
5 Mile Easy |
18 Miles |
58 |
|
11 |
5 Mile Easy |
20 min Warm-up |
5 Mile Easy |
20 min Warm-up |
Day Off |
15 min Warm-up |
15 Miles |
54 |
|
12 |
5 Mile Easy |
12 Miles with Last 8 Miles at Target Marathon Race Pace |
5 Mile Easy |
20 min Warm-up |
7 Mile Easy |
5 Mile Easy |
19 Miles |
61 |
|
13 |
5 Mile Easy |
20 min Warm-up |
5 Mile Easy |
12 Miles with Last 8 Miles at Target Marathon Race Pace |
5 Mile Easy |
15 min Warm-up |
15 Miles |
65 |
|
14 |
5 Mile Easy |
14 Miles with Last 8 Miles at Target Marathon Race Pace |
5 Mile Easy |
20 min Warm-up |
Day Off |
5 Mile Easy |
20 Miles |
58 |
|
15 |
5 Mile Easy |
20 min Warm-up |
5 Mile Easy |
10 Miles with Last 6 Miles at Target Marathon Race Pace |
5 Mile Easy |
2 Miles Easy |
Half Marathon |
48 |
|
16 |
5 Mile Easy |
20 min Warm-up |
5 Mile Easy |
8 Miles Easy |
Day Off |
5 Mile Easy |
12 Miles |
45 |
|
17 |
5 Mile Easy |
20 min Warm-up |
Day Off |
5 Mile Easy |
Day Off |
2 Miles Easy |
Target Marathon |
17 + Marathon |
Copyright 2009 by Florida East Coast Runners and Frank
Norris. Reproduction or reprinting without written permission is illegal.
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