Marathon Running Advice: A Schedule

Ah, the Schedule.  Some people love it.  Some people loathe it.  Some ignore it.  Some post it on their fridge.   But whatever you do with it… everyone should have it. 

It amazes me when I hear someone say they don’t “really have a Schedule”.  I’m not 100% sure if they see the fear in my eyes when they say this… because I can’t help but be worried for them.  And usually, during this conversation, I find out they are severely behind Schedule… hence, the worry.

So many people underestimate the amount of time it takes to train for a Marathon.  They figure if they pump out a few long runs every now and then, they’ll be fine.  Everything will just fall into place.  These are usually the same people who either 1) come limping to me for advice on how to train with an injury, or 2) finish the Marathon and vow to never touch their running shoes again because the experience was awful.  The second is fine if you plan to cross “Marathon” off your bucket list… but let’s assume you want more than one medal hanging on your wall.

A Schedule can change your life. 

Ok, not really.  But it can at least provide you structure and guidance to get from Point A to Point B in Training and set you up with a better chance of staying healthy (A.K.A. not Injured). 

There are several things you should look for in a Schedule:

·        A Base Phase – if you are new to running.

·        A gradual build of Total Miles during the week.

·        Workouts with a purpose.

·        At least one Rest Day (I prefer two).

·        A Core Build Phase – the meat of training (high miles and/or speed work)

·        Shorter Long Runs that help you recover every 1-2 weeks.

·        A Taper Phase.

·        Ideally a Recovery week or two to bounce you back from the Race.

Running Jargon:

A Base Phase is something I give Newbie Runners.  It’s usually a month or two of running shorter miles (2-3 miles), 3-4 times a week.  One long run in the week gradually builds them up to no more than 6 miles. 

A Build Phase differs based on how experienced the Runner is.  It could simply be increasing Mileage or it could include an increase in the Speed Work they are completing during the week.  The later is typically reserved for more “Veteran” Runners.  The combination of both could tear down the body too quickly without a solid base, = injury.

… And back on subject:

I won’t lie… sometimes, I find myself cursing the Schedule.  Sometimes I’m out on the trail slaving away for the sake of the Schedule while friends are sleeping in.  But I’ll tell you this much, you respect the Schedule… and it will take care of you when it matters most…  On Race Day. 

So create it, copy it, find it online, in a magazine or borrow it from a friend… but no matter what … make sure you get a Schedule.