Marathon training plans - finding the one to suit you

Most marathon training plans aim to get you from nothing to marathon fit in 16 weeks. Yes, this is possible with the right mindset, and motivation. There are basically 2 different types of training plans you will see available.

1. Time based – run for a certain length of time – noting distance covered in that time.

2. Distance based – running a certain distance and then noting the time taken.

Generally I favour the distance. This is purely because in my mind I like to a) know the distance I am going to cover on a run, as it means I can plan the distance I will be running in an entire week, and b) plan a loop run – rather than a “there and back” run. I find it demotivating knowing I will be retracing my steps – and it is too easy to turn around!

There are 2 major questions you need to answer:

1. When will I do my “long run”? Try – as far as possible to make this the same day each week. We (the White Rose Runners) do our long runs every Sunday. The criteria are: a) plenty of time, b)no commitments, c) be able to run from home, d) company or motivation even if its someone on a bike with you, e) emergency contact available the entire time. Sunday is quite a good day to choose simply because it is most peoples ‘day off’, the roads are quieter, less pressure or things to do that day – generally speaking. However I realise this is not always practical!

2. When will I have my “Rest Days”? Absolutely VITAL! Your body needs to recover. If you do your long run on a Sunday – like us, DO NOT run on a Saturday or on a Monday. This then starts to plan out your week for you. It will mean you have 2 consecutive days of training but that is when you incorporate cross training or alternate the tempo runs for the slow / gentle runs – just to make sure you are using the different energy systems and muscle fibres.

Remember: this is something you have chosen to do – try, if possible, not to make it a chore. Runs should leave you feeling invigorated and full of energy – not drained and exhausted. If you have a ‘bad run’ – and we all have them, put it behind you and focus on the next one – it will be good!

I went out for an 8 miler, 4 weeks before London, should have been an easy run- it was…. for the first 5 miles and for some reason I just stopped. To this day I don’t know why; I just stopped – didn’t want to run anymore! Walked until my partner collected me – feeling very bad! I dreaded my next run – but it was fabulous – I was back in the zone.

You will really get to know your body over the next few months. Listen to it! Heart Rate Monitors can help here.

So Distance….. How many miles each week? How many miles on each run?

Well to begin with its all about getting some miles under your belt, and as you increase even by 1/2 mile you will surprise yourself how long you can keep going for.

I started the White Rose Runners out with small goals – having in the back of my mind that I could increase their distances gradually if need be. We did the 5km Race for Life and then moved on to the next challenge of the York 10km Jane Tomlinson / For All Events Run.

By the time we do the York 10km we should have run/ trotted / shuffled/ walked our way around a ½ marathon. Most of the ladies would tell you they are surprised at a) their ability to do this and b) their desire to do it! But knowing you can do 13.1 miles is psychologically a great place to be!

I am not suggesting that you need to be at ½ marathon stage in the next few weeks – far from it! Slow gradual build up to the miles. Look at your plan like this Week 1 – 8: Phase 1: Increase endurance.

Week 9 – 13: Phase 2: Increase stamina / speed work: Week 14 – 16 – Phase 3: Final weeks should be 2 -3 weeks tapering. This is reducing your training. Resting – allowing your body to adjust to all the training you have done. This can be psychologically the hardest part of the training! So I will give more guidance as the time gets nearer!

Marathon Times?

Sub 4? Sub 3.30? Heard all these phrases? Have you been asked that question “what time do you hope to do it in?” ? My best advice – laugh them off and say SUB 6 hours, OR before the Sweeper Bus!

We mortals are never going to be the elite runners; our reason for running the Marathon is completely different from those who are up there in the 3hour category. I am in awe of them – I will never be one of them, but many of these elite athletes finish in 2 or so hours – we are generally running for 4 – 6 hours! This is an ultra endurance event!

So, if this is your first Marathon don’t put pressure on yourself with time limits. Just tell people you want to run the entire way and see what happens!

The next one (and there will be a next one!) you will then have a time to beat!

Please feel free to ask advice or contact me about your training.

Or check the www.whiteroserunners.co.uk website which has their training plan.

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