Marathon training plan

Sara2002

I was wondering if anyone could recommend a training plan for someone who has completed their first marathon and would now like to set a target and improve their time. I did DCM in 4.57. I trained using marathon rookies 16 week training plan and my only aim was to complete it injury free and to enjoy it. I'm delighted to say I definitely enjoyed it. I did had five toilet breaks (I had a slight case of runners tummy) and I stopped to say hi to friends about three times along the way for about 30 seconds. I am running Paris on the 7th of April and want to start my training for that in the next couple of weeks. I would love to follow a more serious programme and set a target time of 4.30. Is this time unrealistic and could anyone recommend an improving type training plan to suit my running times? Many thanks in advance.

RayCun

How often, and how far, did you run in your marathon rookies plan?

Sara2002

Thanks for the reply. I didn't follow it religiously if I'm honest, I only ran three to four times a week. (thre times a week more often than four) Shorter runs between 6 and 10 miles during the week with my weekend long runs building up to my longest run which was 17 miles two weeks before dcm. I think i would find it difficult to run more than four times a week due to my work.

RayCun

The foolproof way to get faster is just to run more - more distance and more runs each week. To do that without wearing yourself out, you need to run fairly slowly most of the time.
You could take a look at this programme, Hal Higdon Novice 2
It's four runs a week, and I would say you really have to try to get all four runs in, and without splitting that block of three midweek. That may mean running in the morning before work, or running in the evening after dinner.
I would also think about adding 1 mile to every run in that plan, so week 1 is 4/6/4/9 instead of 3/5/3/8, since this is your second marathon.
If you can't do crosstraining (swimming, cycling, a long walk...) on Sunday add another run there. Just 30 minutes as slow as you like.
Remember that most of your runs should be slower than race pace. If you want to run 4.30 in the marathon your pace runs should be about 10 minutes/mile, and your other runs should be around 11 minutes/mile.

digger2d2

+1 to what Ray said.

Re; your runner's tummy in DCM, did you eat anything different in the couple of days before the race? Did you take gels for the first time during the race? You need to make sure you don't have the same issue in Paris!

Sara2002

Thanks Ray I'm going to have a look at that plan, sounds like it could suit.
Digger I am at a loss as to why I had a runners tummy. I didnt eat anything different in the days leading up to the marathon nor on the morning. I didn't use different gels either. In fact my first toilet trip was before my first gel. On the morning I had a bowl of porridge half a cup of tea and a bananna at 6am. At 7.30 I had a bagel with peanut butter. Before my training runs I had a bowl of porridge or a bagel and peanut butter so the only thing different is the amount of food I had. Only had a few sips of water as I made sure to drink plenty in the days before. Any tips to avoid all those toilet trips during Paris would be greatly appreciated! Have already decided to ditch the porridge. Maybe just have bread and peanut butter?

digger2d2

Sara2002 wrote: »

Thanks Ray I'm going to have a look at that plan, sounds like it could suit.
Digger I am at a loss as to why I had a runners tummy. I didnt eat anything different in the days leading up to the marathon nor on the morning. I didn't use different gels either. In fact my first toilet trip was before my first gel. On the morning I had a bowl of porridge half a cup of tea and a bananna at 6am. At 7.30 I had a bagel with peanut butter. Before my training runs I had a bowl of porridge or a bagel and peanut butter so the only thing different is the amount of food I had. Only had a few sips of water as I made sure to drink plenty in the days before. Any tips to avoid all those toilet trips during Paris would be greatly appreciated! Have already decided to ditch the porridge. Maybe just have bread and peanut butter?

Well, typically the advice would be to replicate what you do on the mornings of your LSR's, you more or less did this with a bit extra which was probably not necessary. Personally I can't eat anything within 2 hrs 30 mins of the start of a race but loads on here can eat up to an hour before. My normal pre race brekkie is a poached egg and a single slice of toast. I changed that before the Conn Ultra last year where I had two eggs and bacon and I had some stomach cramping.

Maybe you had a bug or the nerves got the better of you. In any event it's unlikely to be a further problem for you. Good luck with the training and stick with it!

ThePiedPiper

Sara2002,

More miles will mean more improvement. 17 miles, in my opinion, isn't long enough as your longest run. In my experience, it's important to get to 20 in training. 17 miles is less than 2/3 distance.

There's no short-cut with running. But any one of these, or all of them together, will lead to improvements
1. Run longer distances in training.
2. Run faster in training.
3. Train more often.
4. Train with a group that helps motivation.