longer term marathon plan

[Scody]

most marathon training that I see is between 16-20
weeks. If you have more and are scared of injury, why
not build slower?

In other words.... if you are building to a 20 miler before
the taper.... over 15 weeks, you can build one mile per week
(assuming you start at 5 miles).

If you do it over 30 weeks... you can build 1/2 mile per
week, and risk less...

please advise. I walked my last marathon, and really
want to run one next time. I really don't want to get
injured. Thanks.

[Donovan Rebbech]

On 2004-06-05, scody <scody@saddleback.edu> wrote:
> most marathon training that I see is between 16-20
> weeks. If you have more and are scared of injury, why
> not build slower?

Good idea. The main goal of your "pre-marathon" training
should be to prepare yourself for the heavy schedule ahead.
This means gradually building both weekly milage and long
runs. A good goal would be to get reasonably close to your
peak milage goal (say 80%) and build up to long runs of just
under 2 hours duration.

> In other words.... if you are building to a 20 miler
> before the taper.... over 15 weeks, you can build one mile
> per week (assuming you start at 5 miles).
>
> If you do it over 30 weeks... you can build 1/2 mile per
> week, and risk less...

I'd recommend some preliminary buildup in the extra 10
weeks, then follow an existing program, and try to find a
program that doesn't rapidly increase training load.

Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

[Phil M.]

"scody" <scody@saddleback.edu> wrote in news:h7qwc.6151$1L4.2287
@okepread02:

> most marathon training that I see is between 16-20
> weeks. If you have more and are scared of injury, why
> not build slower?

You need to have a plan that will get you to the beginning
of the marathon plan in good shape. Normally this involves
several months of base building, where you gradually
increase your weekly mileage.

Phil M.

--
"I gotta go. You're killin' me."

[Doug Freese]

"scody" <scody@saddleback.edu> wrote in message
news:h7qwc.6151$1L4.2287@okepread02...
> most marathon training that I see is between 16-20
> weeks. If you have more and are scared of injury, why
> not build slower?

I agree and one of my pet peeves for those folks doing their
first! Make it 4 -6 months and build gently.

>
> In other words.... if you are building to a 20 miler
> before the taper.... over 15 weeks,
you
> can build one mile per week (assuming you start at 5
> miles).

Slow build yes but if your suggesting a long run each week,
even with a
1/2 mile increase, sorry but no cigar. The long run should
be every other week or every third week depending on your
recovery rate. You get stronger during rest days.

> please advise. I walked my last marathon, and really want
> to run one next time. I
really
> don't want to get injured.

You asking for some advice but only talking about the long
run. You would need to tell us how you trained last time and
when did you have to start walking. There are some
correlations.

[David Hallswort]

I would love to do a marathon at some point, but I decided
that my 'base' training will be several YEARS, not several
months. I say this for several reasons. Firstly, safety.
Bone adaptation to repeated loading can take up to 18 months
to reach a plateau (though bone is always remodelling).
Ligament and tendon 'strengthening' takes less time, but why
push it and injure yourself out of the game? The body (and
mind) need a lot of time to 'toughen up'. Secondly,
performance. Look at most successful marathoners: they excel
at middle distance and cross-country before they debut in
the marathon. I figure I don't want to go run a six hour
marathon, I want to run a three hour marathon, so I should
push for a something in the range of 36-37min 10k, 16min 5k
before I even think of moving up (and I'm not even close!!).

It sort of goes back to the thread about non-runners judging
runners. I could run a marathon tomorrow if I wanted - hell,
I could run one tonight (my long runs are pretty much long
enough), but what would be the point? If you want to be a
COMPETITOR, you need to take the long view.

Some people want to do a marathon to get the feather in
their cap and boast to dinner party friends - that's
just fine. However, a high percentage of them end up at
the sports injuries clinic, and a low percentage
actually do well.

Just my opinion, Dave (fully expecting a barrage of
anecdotes to the contrary)

--

Ask for my e-mail if needed

[paul]

In article <c9th37$i2n$1@news.ox.ac.uk>, David Hallsworth wrote:
> I figure I don't want to go run a six hour marathon, I
> want to run a three hour marathon, so I should push for a
> something in the range of 36-37min 10k, 16min 5k before I
> even think of moving up (and I'm not even close!!).

Snap. Though I'm thinking of starting a long marathon
training programme if I can do a sub 40 10k.

Paul

[Swstudio]

"Doug Freese" <dfreese@hvc.rr.com> wrote in message
> "scody" <scody@saddleback.edu> wrote in message
> > most marathon training that I see is between 16-20
> > weeks. If you have more and are scared of injury, why
> > not build slower?
>
> I agree and one of my pet peeves for those folks doing
> their first!

Almost all marathon training plans generally have some sort
of preface stating that they are assuming you currently have
a base of xx miles per week upon starting week one, so you
cant't blame the plan. It's runners starting them without
the proper leadup.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see putting other people
down constantly."

[Rick++]

Several of us in this newgroup recommend *years* for
getting up to decent marathon condition. That includes a
base of a 100 km weekly and long runs on the order of three
hours. You'd increase your long run about a half-hour every
six months.

Every runner I've seen has thats tried a marathon in the
first year of running has quit running within a few years.
Many because of injury.

[Swstudio]

"rick++" <rick303@hotmail.com> wrote in message
> Every runner I've seen has thats tried a marathon in the
> first year of
running
> has quit running within a few years. Many because of
> injury.

I ran two in my first year.... a 3:42 a couple months after
starting and then a 3:10 at the year's end. I'm not sure who
you're responding to rick, but I wanted to let the OP know
that although training for a marathon (particularly when a
new runner) can be risky, it's not like what is being
suggested here.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see putting other people
down constantly."