Question:
I am 29, and have been running for
about 10 months now. I have been
running about 15 to 20 miles per
week. I recently ran a 10K in 57:55.
I am interested in starting to train
for a marathon before I turn 30,
just as a goal, in August. If anyone
has any suggested routines I should
follow to insure my preparation,
I would appreciate the advice.
Answer:
I am training for my first marathon
this April for my 40th birthday.
There are lots of theories - check
out the Marine Corp. marathon web
page. To my mind none make nearly
as much sense as the training ideas
laid out in Galloway's Book on Running.
So far things are working fine,
I'm up to 18 mile runs at slightly
better than a 9 minute/mile pace,
without any real aches or pains.
Jeff Galloway's training advice,
if the goal is to finish, is simple.
To start with, to train to race
26 miles you need to have trained
at 26 miles. You also need lots
of rest to recover from long or
hard runs. The most important thing
is to run a long
slow run every other week, each
about 2 miles longer than the last,
with at least one 26 miler, and
no long runs within about 3 weeks
of the race. On the off weeks do
a run at half the length of the
last long run. Only increase weekly
milage by 5-10% per week, on average.
You should not do back to back hard/long
runs, and you
should not do back to back hard/long
weeks. The weeks should go like:
long, decrease
by 30%, longer, decrease by 50%,
longer yet, drop by 30%, with the
drop 50% weeks being very easy to
give full recovery. So the weeks
might go like:
20 miles, 14 mile, 22 miles, 11
miles, 24 miles, 17 miles, 26 miles,
13 miles Given 6 months of this
will work you to plenty of weekly
miles.
At first I found it hard to drop
back the 30% much less the 50%,
but my weak link (left knee) told
me to do it anyway and I have not
had any trouble with my knee in
weeks (knock on wood).
Given the amount of effort it will
take to run a marathon, the $15
or so for the book is a minor cost,
so I'd recommend you pick up a copy.
Also, don't save money on your shoes.
