Suggestions for marathon training?

  • acousticpunk

    Posts: 76

    May 15, 2011 12:38 PM GMT
    So I've decided I finnaly want to take the plunge and run my first marathon. Any suggestions and/or advice would be GREATLY appreciated. The Singapore Marathon is the first Sunday in December so I have 6 months or so. I'm a singer/dancer by profession so I'm fairly aerobically fit... However I'm sure my endurance isn't quite up to this sort of standard. I'm also not opposed to running a half or 10k for my first go, I would just like some insight into a good training regime.

    Thanks gents!
  • Posted by a hidden member.
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    May 15, 2011 12:44 PM GMT
    I have no idea how to train for a marathon because I've never done it, but I just wanted to stop in and say you're like really hot and stuff.
    Have a nice day. icon_biggrin.gif
  • acousticpunk

    Posts: 76

    May 15, 2011 12:47 PM GMT
    Aww... thanks! That's awfully nice of you. ;) However, I still seem no closer to a solution. I'll let you know what conclusion I come to, though.

  • Profire

    Posts: 224

    May 15, 2011 12:50 PM GMT
    Try Runners World
    They have plans o. There for beginners

    http://www.runnersworld.com/marathon/article-marathon_beginners.html
  • Glorfindel

    Posts: 277

    May 15, 2011 1:12 PM GMT
    Yeah. just look up marathon training plans online. They are a bunch out there though they all tend to be fairly similar.

    Words of advice:
    - Find a plan that sticks fairly closely to the 10% rule (which is, your total distance for the week should not go up more than 10% from week to week).
    - Find a plan that does 2-3 weeks of building, then 1 week recovery (which is not NO running, but lighter running).
    - Stick to the plan as much as you can. Running is hard on the body and tough on the joints. Those days between runs and your off-days are just as important as the days that you run.
    - Once you have a training plan, look for when you have to do a 10k or a 13.1 mile run as part of your training and find a race that is going on at that time. But go into it with the mindset that it is just for training, and not racing. The benefit of doing these is that your training run will be supported (water, food, etc).
    - Minor aches and pains are normal. But if you get a major pain that won't go away, stop running and either R.I.C.E. it or go to the doctor. After all, first goal of training is to make it to the start line healthy. icon_smile.gif

    I hope that's at least a bit of useful information.

    Good luck!
  • Ironman4U

    Posts: 738

    May 15, 2011 1:17 PM GMT
    Congrats on preparing for your first marathon. There are lots of good training programs out there. Hal Higdon has some great resources on his site - www.halhigdon.com. Simply scroll down on the home page and you can click on Marathon Training. From there, you can pick a level of training from novice to advanced and you will have a week-by-week training program to follow.

    His programs are 18 weeks, so you can use the time between now and 18 weeks out from your marathon to build your base. Personally, I would recommend the intermediate or advance training over the novice. It will make you stronger and faster and ultimately more prepared for your first marathon.

    I would also check out local running groups, clubs and training groups in your area. You can google or go to the local running store (not the big chain stores) and ask about group runs, training groups, etc. If you can find others in your area who run at your pace, you can make some friends and enjoy some group runs. This is most beneficial when you do your weekly endurance run. It's a lot easier to run 20 miles with a few running buds then by yourself.

    You'll find tons of resources online, but as a veteran marathoner I'm happy to answer any questions you may have (as I'm sure others on the site will as well), so feel free to contact me for more info as needed. Good luck.

  • SwimBIkeRun94...

    Posts: 480

    May 15, 2011 1:36 PM GMT
    Agreed on finding an online plan and STICKING to it. icon_smile.gif

    (I typically put the distances I need to run in my calendar and block them out as appointments.)

    I do shorter runs during the week (anywhere from 2-8 miles) and then a long run on Friday mornings. (I'm fortunately self-employed so I can do the long Friday run; most people do it on Sundays, but that means you have to behave on Saturday nights.)

    I can't emphasize the importance of sticking to a plan.

    You also need to switch up the cardio (I would swim 1x-2x/week) as well as integrate some weights (strong legs come in handy during a marathon).

  • tazzari

    Posts: 2929

    May 15, 2011 2:08 PM GMT
    Glorfindel has some great points! But I might suggest that 10% per week is pushing the edge... When I was coaching we moved up 10% (roughly) every four weeks, using the three weeks of building, one week of rest formula.

    Two things I'd emphasize:

    Get shoes that are comfortable, and get new ones every 6 weeks or so- you'll wear them down. Forget looks: fit/comfort is ALL that matters.

    Performance depends on three things, no matter what field or sport you're in: training,technique, and rest. Runners often neglect the second; everyone neglects the third. But I've known two Olympic/World Champions athletes and both said they owed their success to resting better than anyone else. (Rest, BTW, includes eating well!)

    Good luck!

    Nat


    Nat Brown taught and coached cross-country running and skiing for 16 years before joining the US Biathlon Team as wax technician. In 1989 he switched to the US Cross-Country team. He was the first American to take over technical services for a foreign team (Slovenia) and worked also for Germany and Sweden. He has coached at 3 Olympics and 14 World Championships, edited Nordic Update for 9 years and Cross-Country Skier for 2. He has written three books on skiing and training; the latest was The Complete Guide to Cross-Country Ski Preparation (Mountaineers Books) which has gone through two editions and a Russian translation. He spends as much time as he can at his ranch in British Columbia where he most recently hosted a pre-Olympic training camp for Slovenia.
  • Posted by a hidden member.
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    May 15, 2011 7:18 PM GMT
    Good points from all.

    Listen to your body - that is probably number 1.

    Aim to enjoy it - people forget this, but running is beautiful (like the runner) time is irrelevant. Enjoy the experience, you will be a hero for doing it.
  • Glorfindel

    Posts: 277

    May 15, 2011 7:41 PM GMT
    Rundown reminded me of the one key thing I forgot...

    Last piece of advice:
    - Go out there and have fun! Finish with a smile on your face! icon_biggrin.gif
  • Posted by a hidden member.
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    May 15, 2011 7:47 PM GMT
    Glorfindel said
    Last piece of advice:
    - Go out there and have fun! Finish with a smile on your face! icon_biggrin.gif


    By far, the most important part. Who cares about time? You will be able to finish. You will finish faster than a lot of people. Have a great time. If you want to run faster, you can always do it again. That being said, good workout tips above.
  • Posted by a hidden member.
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    May 15, 2011 10:52 PM GMT
    I've done a 3-month training program for a 1/2 marathon (starting from average-inshapeness). It was simple and easy.
  • acousticpunk

    Posts: 76

    May 16, 2011 3:38 PM GMT
    Awesome. Thanks guys! I really appreciate the input!!