Marathon training programme

Eo1n

Where can I find a good programme for a novice who wants to run a marathon next year? Base training etc.

Thanks

gerard65

Used by alot of people here
http://www.halhigdon.com/

Blueskye

Hal Higdon is a good place to start. Also worth joining a club if you can.

Eo1n

cheers

ss43

Eo1n wrote: »

Where can I find a good programme for a novice who wants to run a marathon next year? Base training etc.

Thanks

Find a coach you can work with. Most clubs have them. I think there's a list of clubs on this board, on the AAI site or you could say where you're from and someone could point you in the right direction.

Do you want to do the marathon early or late next year? Do you want to run it well or do you just want to finish it with no regard to time?

Just get used to running a lot and you'll be fine.

Here's what I'd recommend:

Start out running 30 mins a day 4-6 days per week.
Build it up the way you're alternating 30 and 50 mins (then 40 and 60 mins) from day to day with a longer run once per week. Put some strides (relaxed sprints at near enough max effort for about 10 sec after some of your runs to develop your speed). When you feel good on your runs don't be afraid to run hard. Just don't do it everyday or if you're struggling.

That will build your basic fitness for any middle or long distance event.
You could then try specific marathon training but for your best marathon I'd reckon you'd be better off working at 5k, then 10k before moving up to the marathon later.

If you start marathon training as a fast well trained 10k runner it could take you less than 3 hours whereas if you go into it straight away before building up a lot of fitness (which takes time) it could take over 4 hours.

Eo1n

Thanks for the reply.

I would like to do London in April with a couple of friends from work and hope to get an entry via a charity.

Some of us are fitter than others. Whereas I've done a couple of Tri's and some longer runs others have never ran before and I would like some help advising them.

I've never been consistant with my training and have done too much too soon in the past and have paid dearly for it.

I've been inactive for the last 9 months and would like to do it right this time. I've learnt flexibility and getting your feet/runners checked is important. I'm not sure however about base training and strength training.

Thanks again.

Eo1n

Ideally I'd like to do the marathon in 4 hours but would rather enjoy the race and the training injury free. If the race takes longer I'd still be happy.

I live in Swords.

Cheers

ss43

Eo1n wrote: »

Thanks for the reply.

I would like to do London in April with a couple of friends from work and hope to get an entry via a charity.

Some of us are fitter than others. Whereas I've done a couple of Tri's and some longer runs others have never ran before and I would like some help advising them.

I've never been consistant with my training and have done too much too soon in the past and have paid dearly for it.

I've been inactive for the last 9 months and would like to do it right this time. I've learnt flexibility and getting your feet/runners checked is important. I'm not sure however about base training and strength training.

Thanks again.

Clonliffe Harriers in Santry are nearby. They're based in MOrton Stadium and are a big club so they'd probably have coaches and training partners for all levles. There could be a nearer club, I'm not sure.

You've around 9 months to London so if you don't have a coach you could try the work I suggested in the previous post to build your fitness. Once you get up to a decent level of fitness (i.e. you don't find it challenging to be on your feet for nearly an hour each day) you can start adding in some harder sessions or races.

That'd give you a decent base and you'd then be in a good position to do a marathon specific plan from about 4 or 5 months before London.

Flexibility, in my opinion, is only important to the point that you're comfortably able to go beyond the range of motion required by your racing and training. You don't need to be flexible like a gymnast. I'd recommend stretching after every run all the same.

I don't think strength training is particularly important for marathon training. Your strength is probably sufficient for a marathon without doing anything. It's strength endurance you need. That's best developed by running.

Ans Blix

Hey, i'm living in Swords to, but i'm training for the DCM 09.

I'm not going by any specific program, i just plug in the sat nav, work out a route, check it on Google maps (dangerious bends, landmarks etc) and away i go.

I just did my second 20km run, back way out of Swords around the airport, up pinnock hill and back to my house (1st time: 2hours 16 minutes, 2nd time 2hours 48minutes :eek: )

If your interested in meeting up and doing a few runs, pm me and i'll send you my number, i'm living in Swords Manor