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Training For A Marathon? This May Help. - Page 3

© Lynn Seely

the third week to recover by decreasing the mileage, but increase the intensity level of the shorter runs to improve race pace. It will depend upon your condition as to how many months you should follow this three-week rotation schedule.

I would suggest that you determine the date of the marathon you want to run and then proceed to count backwards to the date when you need to begin your training. It will depend upon your current running mileage as to how long it will take you to get to the two-week tapering/recovery period just prior to your marathon.

A good rule of thumb to follow for safely building weekly mileage is never increase the volume more than 10 percent from the previous weekly high. For instance, if the most you've run in a week is 35 miles, you can increase the next week to 38 or 39 miles. You can increase your long runs by adding one mile or seven to 10 minutes of running each time you increase. Your long run should never consist of more than 30 to 40 percent of your total weekly mileage - if you're running 50 miles/week, your long run shouldn't exceed 20 miles.

A pace workout is one in which you warm up with some easy running, then hold marathon pace for three to 10 miles, depending on the length of the run, then cool down with additional easy running.

Tempo workouts include interval training, mixing periods of easy running with "pick-ups" or faster running. As in pace training, you should always warm up and cool down with periods of easy running

Cross training can include biking, swimming, cross country skiing, weight training, dance, aerobics, etc.

Try to get one to three runs lasting three hours or more, or between 18 and 22 miles before the marathon. Your longest run should never be closer than 14 to 21 days before the marathon.

Use the final two weeks before the marathon as a tapering or recovery period, by rapidly decreasing your mileage. Try to keep your intensity levels up.

If you fall behind, don't try to cram all the workouts in, just pick up the schedule where you left off. In all instances, listen to your body. If it tells you to take it easy even though you've got a tempo workout scheduled, try a recovery run, and do your tempo run on another day.

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