Marathon runners, did you use a specific training program leading up to your first race?

2018-01-19T19:17:27-05:00

I have this hair brained idea of running a marathon at the end of the year. I'll be in the middle of my yearlong clinical internship and I'll have a lot more control over my fitness regimen. I'm looking for training advice for first time marathoners. The last time I decided I wanted to run a long distance race I pretty much tried to wing it and before long my legs were beat to hell. Does anyone have any recommendations for specific training programs or even just general advice for a 1st time marathoner?

Response by A1C Ian Williams made Jan 19 at 2018 7:20 PM

2018-01-19T19:20:05-05:00

Stretch, find yourself a foam roller up to your tolerance, and learn to cushion each step by resisting gravity in the correct plane of motion every time so sayeth the lowly A1c, sir. CPT Private RallyPoint Member

Response by A1C Ian Williams made Jan 19 at 2018 7:21 PM

2018-01-19T19:21:49-05:00

I have one thing to say. You...better work! CPT Private RallyPoint Member Go get em, sir!

Response by SGT Jim Arnold made Jan 19 at 2018 7:24 PM

2018-01-19T19:24:38-05:00

CPT Private RallyPoint Member I wished I could help. While in school the coaches kept pushing me into long distance running but I have a major problem with it. I'm short. my only training was to push yourself hard and long setting a distance goal then a extended goal. Run for 10 miles but push for 15

Response by MAJ Don Bigger made Jan 19 at 2018 7:42 PM

2018-01-19T19:42:13-05:00

You mean, did I have a plan? Yes. I’ve now run 54 marathons, and the training plan I continue to use is just a variation of the first one. I might tweak it a little bit, but the scaffolding has pretty much stayed the same. The tweaking depends on whether I’m running Boston, or going for a PR, or doing multiples in the same year. It also varies slightly with the elevation profile of the course. For example, my long runs might be on the same schedule as my last marathon, but if it’s a course like St George, I had a lot more downhill to my long runs.

There are a lot of free online training plans for first-time marathoners. I would tell you that no matter what program you use, for your first one (1) don’t worry about speed (2) be consistent in your training (3) your long runs are key. If you have to skip a weekday run from time to time, you’ll survive. Don’t skip the long runs.

Oh—and the last 6 miles of the race? Yeah. You’ll feel them :)

Response by MSgt Private RallyPoint Member made Jan 19 at 2018 7:42 PM

2018-01-19T19:42:36-05:00

You can find a local running club in your area. Usually there is a distance for everyone at club runs. What are you at now?

Response by Sgt Aaron Kennedy, MS made Jan 19 at 2018 8:08 PM

2018-01-19T20:08:17-05:00

I've a few under my belt.
I started with the Higdon plan. Used the 22 week plan. Depending on when your marathon is scheduled that places your start date around June-July 1~.

That said... start slow. Slower than that. Slower than that.

Train in Zone 2. It takes a lot of getting used to because we are used to running in Zone 4. Zone 2 training will make things A LOT easier when you get into upper mileage.

Response by LTC Private RallyPoint Member made Jan 19 at 2018 10:13 PM

2018-01-19T22:13:33-05:00

LT, here is a run for you later this year. http://www.runrocknroll.com/san-antonio/

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Response by LCDR Robert S. made Jan 19 at 2018 10:32 PM

2018-01-19T22:32:24-05:00

I ran my first marathon with Hal Higdon's novice training plan. It worked well for me, and for several folks who I recommended it to. Since you're in the Army, I expect you've already got enough of a training base to go from where you are to running a marathon in 18-20 weeks, so you've got plenty of time to get ready for a fall marathon.

As far as general advice:
You should decide what your goal is - do you just want to finish it to prove to yourself that you can do it, do you know you can do it and just want to have fun in the process, do you want to run your fastest possible marathon your first time out, do you want to run with a friend for the camaraderie? How you answer this question will have a significant effect on how you train (for example, if you're trying to do this as fast as you possibly can, you'll want to do some speed work, but for the other two choices, you won't, because almost nobody *likes* to do speed work).

Find a friend, or group of friends, or a running club to train with. Training for a marathon is a long, sometimes boring, process, and it's good to have people to share it with, and to help you hold yourself accountable. A lot of running clubs have marathon training programs, which will give you coaching and training partners.

Pick a marathon that fits your goal. If you're just in it to finish, or running for fun, pick a large market, flat course marathon. Hills are hard, and they're even harder after you've already been running for a couple hours. With a large market race, you'll be surrounded by thousands of other runners and there will be lots of spectators cheering you on. On the other hand, if you're running for speed or camaraderie with one, or a small number of friends, a small market race with a small field of runners is a better choice. A huge crowd of runners is great, but even the best managed, time-graded wave start winds up with people bumping elbows, slowing you down, and separating you from your running partner(s).

If you want more specifics than this, message me - I retired from coaching when I retired from the Navy, but I'm happy to answer specific questions.

Response by Maj John Bell made Jan 20 at 2018 1:36 AM

2018-01-20T01:36:38-05:00

I was a 2ndLt at the Basic School. We (eight 2ndLts and our girlfriends) were out on the town drinking the night before the marathon and about 0100 the day of the race stumbled into the hotel lobby where they were still registering people for the race. We all signed up. Six had the sense God gave a goat and did not show up for the race. I was not one of the six. 3 hours 31 minutes with a hangover.

Response by CPL Brendan Hayes made Jan 22 at 2018 2:34 PM

2018-01-22T14:34:21-05:00

The best pieces of advice I can offer are back to back long runs on the weekend and don't skip a rest day.

Response by LTC Private RallyPoint Member made Jan 25 at 2018 7:39 AM

2018-01-25T07:39:03-05:00

Pose Method has a training app called UberFITRunner. It uses the same formulas that Dr. Romanov uses for his Olympic athletes and is based on speed work, strength and some distance running. It is revolutionary to get a glimpse into how the big kids train - they don't pack in 20 mile runs the way most training programs recommend.

Response by CPL Brendan Hayes made Jan 25 at 2018 12:13 PM

2018-01-25T12:13:55-05:00

CPT Private RallyPoint Member After reading some of your responses to others, I feel like I should let you know that trail ultras are an entirely different animal than road marathons. The longest road race I've ever done is a half marathon, which kicked my butt way harder than I care to admit. However, I have also completed 7 trail races of marathon distance or farther. The recovery time from trail races was shorter almost every time.

tl;dr: Be aware of the terrain you will race on before you pick a training plan.

FYI: Rocky Raccoon trail races aren't too far from San Antonio, you may want to look into them.

Response by MSG Private RallyPoint Member made Jan 25 at 2018 3:12 PM

2018-01-25T15:12:16-05:00

I ran a 2:37 on my 3rd marathon, so I have some experience with training for one.

Run AS MUCH as you can handle. I personally would advise working up to around 70 miles per week before making a real attempt at one. You could, however probably run one without walking on around 30-35 miles per week. An easy way to increase weekly mileage without burning out is to run doubles, or twice per day.

If you were a track/cross country guy in college, you should be able to jump in a little bit more aggressively than if you have no running background.

That said, a proper buildup should be around 16 weeks. Most running should be at an easy pace for better aerobic development. Plan for one long run per week and one to two "workouts" per week. My favorite marathon workouts are as follows:
-6 x 1 mile with 400 meter recovery, faster than marathon pace. Run this on the track to better monitor pace and keep consistent on each rep.
-10k tempo faster than marathon pace.
-10 mile run at marathon pace.

-I would recommend running 20 mile long-runs once per month.
-Twice in a buildup, run a 20-miler with the first ten at an easy pace and the last ten at marathon pace.
-Once in your buildup, run 24 miles at easy pace with only water and electrolyte tablets.

Start "tapering" two weeks out from race day. During taper, reduce mileage around 20-25% each week. Continue with workouts, such as longer intervals at marathon pace (3-4x3 miles with .5 mile recovery is a good one)

Cheers and good luck with your race!

Response by CWO3 Randy Weston made Jan 25 at 2018 4:31 PM

2018-01-25T16:31:17-05:00

There is a lot of experience and great advice for you, including the SFC that ran an olympic qualifying run. Not sure about you, but I was not in that category. With my job, Damage Control Assistant on a submarine tender, father with 3 active kids, plus other hobbies and interests, I started (Feb) about 8 months before the MCM (Oct). Long runs were key and I tried to do at least one speed workout once per week. My long runs I increased about a mile per week. My longest run was 25 miles about a month before the marathon. From that point I started a slow taper and in the week before the marathon, hardly ran. I ran the marathon in 3:51, but it took me almost 15 min to get across the start line. This was before chips and your time did not start start until you crossed the start. (14,000 runners) The first five miles was so crowded, I barely managed 10 min miles. After that I started to run well and free of others.

Good luck to you. It is worth it.

Response by SSG Carlos Madden made Mar 22 at 2018 4:39 PM

2018-03-22T16:39:04-04:00

CPT Private RallyPoint Member Did you get into this years MCM?