First Marathon training programs

rwprograms wrote:

Ran D3 in the 80s (31 10k track, dime a dozen), now 54 y/o

Last 5 years been getting back into running shape (35-40 MPW, a few sub 40 10k last year).

Planning a first marathon.

Since I have zero marathon experience, I figured I'd follow a plan. Was looking at this Runner's World plan :

https://www.runnersworld.com/uk/training/a760128/rws-ultimate-marathon-schedule-sub-315

Any other plans folk would suggest instead?

10 weeks of 40-60 mpw. Go by feel, try and run everyday.

1 week of 40

1 week of 20 (race week)

5 long runs of 18,19,20,21,22 - spread 2 weeks apart. Last 3 miles in each effort M pace or faster. Last long run 3 weeks out. So, long runs at week 3, 5, 7, 9, 11.

The rest of it easy, with 5 x strides at the end of each run twice per week.

Simple.

Thanks for the advice

you also need some quality work, not only easy and long runs...

Thanks Kipchogefan - I appreciate it.

Have you run across another plan that makes more sense than the 16w plan from RW? King T's suggestions seemed to just exclude the speed part, which is interesting. You're saying don't ignore the speed.

I can construct one myself, I just figured i'd lean on experience and the RW one seemed to have a balance in it.

I mean, targeting 7:20s doesn't seem hard from where i sit right now, but i've never done that for over 30km, so i'm sure that's where the trouble comes. What's the saying? A marathon is a long Sunday run and then a very hard 10k...

Actually the hardest part for me will be to try to negative split, because 7:20s will feel slow for the first 10 miles, especially with all the energy one feels in a larger event.

Kipchogefan wrote:

you also need some quality work, not only easy and long runs...

Have you much experience with running a sub 3:15 marathon? I only ask because I suppose quality work will be needed for the really fast times, but will reasonable mileage and plenty of race pace and long running not do the job for 3:15?

Fellow former D3 guy here. I also came to e marathon distance later in life after a very long lay off from running.

I’d suggest getting a copy of the 2nd edition of Daniels Running Formula and checking on Training Plan A.

It will be a bit lore than you need or want out of a training plan, but the core principles will be really useful.

I’ve used that plan with a fair degree of success, both in my own races and as a template for training plans for athletes that I’ve coached.

I actually scaled it back a bit for my last marathon, going to an 8 or 9 day “week” (depending on the phase of training). Attached is a link that will show you that modified plan to help you think through some options in creating your own plan.

https://docs.google.com/spreadsheets/d/1Q8B64JFY27NJsZnM08z64PDqgUzHa6-hfl_u5E_nOo0/edit

I've got Version 3 of this book. Is it any good? I've not got sufficient base for a plan yet, tbough!

Thanks a bunch Smoove - I will check that out.

By the way did you ever sort out your sweat / cramping issues from a few years back? I lose around 1.5kg/hr and have had some cramping issues after long runs. Going to start experimenting with salt tabs.

The RW plan really isn't bad. Smoove's suggestion is excellent as well.

In addition, I recommend you read Pete Pfitzinger and Scott Douglas, Advanced Marathoning. It's not so much for the plans they offer (which are also good plans if you want them), but for all the other things that you can mostly or entirely ignore in shorter races, but that can become much bigger issues in a marathon.

Thanks "my 2c"

I've ordered both books on Kindle and will get to reading.

Cheers.

No, I never did figure that out. I ran my last marathon in October 2018, and made it fairly far, but still had to stop a few times and stretch during the race. I am fairly confident that cost me breaking a nice time threshold and a few bucks in masters money too.

I do take salt tablets now and they help with recovery for sure, even if I’m unconvinced that they help with cramping. I lose about 1/2 pound per mile in sweat on my runs, which backs into just under 2 kg/hr if my American brain can manage the congestion to metric right.