General Discussion Triathlon Talk » Please help me adjust my marathon training plan. Rss Feed  
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2009-12-22 9:22 AM

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Subject: Please help me adjust my marathon training plan.
I'm training for my first marathon using Jeff Galloway's method.   Race date = 2/21. 

I've never been much of a runner so this is a big challenge for me, but up until this week I've been faithfully following his plan for a 4:40 finish.  On Thanksgiving Day (11/27) I did my last long run and it was 20 miles.  After that I went on vacation and did some shorter runs.  Haven't done anything longer than 6 miles since 11/27.  I was supposed to do 22-23 miles this weekend but a sinus infection and 2 feet of snow made that impossible.  I'm not quite sure when I'll get the 22-23 miler in (I have small children and a husband with a full time job, so I am not able to just go do it whenever I feel like it... takes some planning.)  Christmas is coming, a few days of travel... life is getting in the way.  I will do is ASAP, but I'm just not sure when that will be!!  Probably Tuesday - a week from today.  That puts me almost 2 weeks behind plan.

Anyway, I plan to about 9 miles today on the treadmill.  On 1/10 my next long run (24-26 miles) is scheduled, then on 1/31, my next long run (27-28 miles) is scheduled. 

What advice do you have for me?  Thanks!

Edited by sharse 2009-12-22 9:26 AM


2009-12-22 9:29 AM
in reply to: #2572849

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Subject: RE: Please help me adjust my marathon training plan.

One, don't worry about a time goal.  Just focus on finishing as best you can.

Two, one run won't make or break you.  If you don't get that long run done, in the grand scheme it probably won't make a huge difference.

Three, run what you can.  Run as much as you can.  Plans are guides, not religious tomes.  Life happens.  Do what you can, and be honest with yourself come race day regarding your fitness.

2009-12-22 10:11 AM
in reply to: #2572849

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Subject: RE: Please help me adjust my marathon training plan.
Wow - 28 mile runs for a first time marathon with a 4:40 goal? Seems kind of extreme to me, but as long as the plan is working for you...  What jumped out at me is that you haven't run longer than 6 miles for almost a month. If I were working with an athlete in a similar situation, I'd put an intermediary step in there before I jumped right back into a 20+ mile run. Maybe something like 12-14 miles, with instructions to cut it shorter in the event of any unusual or sharp pain. A lot more questions I'd ask and info I'd want to really give specific advice, but consider doing that mid-distance run before jumping back into the very long runs. Other than that, like Scout7 says above... don't sweat over missing any particular run; just try to be as consistent as you can in following your plan.

Good luck!

Edited by PLMsbr 2009-12-22 10:11 AM
2009-12-22 10:20 AM
in reply to: #2572849

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Subject: RE: Please help me adjust my marathon training plan.
^^^ agreed.  At this point, let that one long run go, and pick up where you left off, with perhaps an interim run in before you do the 20+ mile run again. 

The Galloway method is very forgiving - if you've been training with this all along, you'll do just fine in the mary.  And I agree - train/run with a goal time in mind, but keep in mind that it's exactly that -- a goal.  Anything could happen on race day.  You might find that you blow your time away; you could find that you can't make it.  In any case, enjoy the day.  The real hard work with a marathon is in the preparation.

Best of luck!
2009-12-22 10:36 AM
in reply to: #2572849

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Subject: RE: Please help me adjust my marathon training plan.

You're making me nervous. My plan has me maxing out at a 20 mile run leading up to my marathon in March. I'm aiming in the 5:15 range, but there is a 6 hr cutoff for my race. If I were you I would work back up close to marathon distance slow(ish)ly.

2009-12-22 10:51 AM
in reply to: #2573017

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Subject: RE: Please help me adjust my marathon training plan.
PLMsbr - 2009-12-22 10:11 AM Wow - 28 mile runs for a first time marathon with a 4:40 goal?
Good luck!


They're not "runs." Galloway utilizes the run/walk method.


2009-12-22 10:51 AM
in reply to: #2573090

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Subject: RE: Please help me adjust my marathon training plan.

DMarkSwan - 2009-12-22 10:36 AM

You're making me nervous. My plan has me maxing out at a 20 mile run leading up to my marathon in March. I'm aiming in the 5:15 range, but there is a 6 hr cutoff for my race. If I were you I would work back up close to marathon distance slow(ish)ly.

x2, my plan also has my longest run at 20 miles.

2009-12-22 11:22 AM
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Subject: RE: Please help me adjust my marathon training plan.
Just curious ... is this a custom plan by Galloway? Because the only plans of his I know that exceed 26-mile runs are ones for time, and he's quite emphatic that (nearly) no one--in particular, no one using his plans--should be aiming for a specific time on the first marathon. Also, there is a full 4 weeks between the last long run and the marathon.

Don't sweat missing the long run, but on your next long run do less mileage, and at a slower pace. (That's the type of adjustments Galloway recommends). Look, he has a full month of taper between last long run and marathon ... that's more or less what you've been doing between your last long run and now, but with a lot less mileage, so ... take it easy.

Try to make sure there's at least two weeks between long runs. Galloway, at the 18-20+ mile runs, has three.

Anyhow. Just for example. If you can indeed get the next long run in on Tuesday (and say, make it 16-20 miles? Not 22-23? Slow?) then you're fine to be back on schedule. But if you're truly doing Galloway, and not a self or other modified Galloway (except for Galloway himself of course, and he does offer modifications) ... it would be more like a 23-miler on 1/10 and another on 1/31, since it's only 3 weeks after that to the marathon, and not the usual 4.

Whatever you do ... like Scout said ... be honest with yourself.

And have fun

2009-12-22 11:27 AM
in reply to: #2573144

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Subject: RE: Please help me adjust my marathon training plan.
crews - 2009-12-22 10:51 AM

DMarkSwan - 2009-12-22 10:36 AM

You're making me nervous. My plan has me maxing out at a 20 mile run leading up to my marathon in March. I'm aiming in the 5:15 range, but there is a 6 hr cutoff for my race. If I were you I would work back up close to marathon distance slow(ish)ly.

x2, my plan also has my longest run at 20 miles.



Both of you... DO NOT WORRY... YOUR PLANS ARE FINE!

I know for me (and maybe others?) this is the first time I have read about a marathon training plan taking someone up to 28 miles in training. At least for a beginner.

Just sounds like injury waiting to happen.

From what I understand, training over the distance for a half marathon is fine... but it's not really done for marathon training.

2009-12-22 11:33 AM
in reply to: #2573275

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Subject: RE: Please help me adjust my marathon training plan.
KSH - 2009-12-22 10:27 AM
crews - 2009-12-22 10:51 AM

DMarkSwan - 2009-12-22 10:36 AM

You're making me nervous. My plan has me maxing out at a 20 mile run leading up to my marathon in March. I'm aiming in the 5:15 range, but there is a 6 hr cutoff for my race. If I were you I would work back up close to marathon distance slow(ish)ly.

x2, my plan also has my longest run at 20 miles.

Both of you... DO NOT WORRY... YOUR PLANS ARE FINE! I know for me (and maybe others?) this is the first time I have read about a marathon training plan taking someone up to 28 miles in training. At least for a beginner. Just sounds like injury waiting to happen. From what I understand, training over the distance for a half marathon is fine... but it's not really done for marathon training.


Galloway's plans involve run/walk so they are not running for the full 28 miles.  I'm not sure what the ratio is for this plan but I've seen that some of his marathon plans are something like 4 min run: 1 min walk or even less running to walking.  I'm not knocking the program as it works very well for some but I wouldn't compare it to a program that is a full running program. 
2009-12-22 12:05 PM
in reply to: #2572849

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Subject: RE: Please help me adjust my marathon training plan.
FYI, Galloway's beginner plans include a long run topping out at 26 miles. His advanced/for time plans bring runners all the way up to 30 miles.

The run/walk ratio goes as low as all walk.


2009-12-22 12:19 PM
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Subject: RE: Please help me adjust my marathon training plan.

To those worried about the length of your long runs:

There is no magic number.  20 is just a nice round distance.  If you train by kilometers, most plans put it at something like 30-35 km.  There are actually a number of people who don't run 20 milers, including elite level marathoners (the Hanson brothers, in fact, have training plans that don't go longer than about 15 or 16 miles).

Really, the way I've seen it, the higher your total weekly mileage, the less important the distance of the long run.  Of course, the converse is true as well; if you have lower weekly mileage, those long runs become much more important.

2009-12-22 12:50 PM
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Subject: RE: Please help me adjust my marathon training plan.
Scout7 - 2009-12-23 12:19 AM

Really, the way I've seen it, the higher your total weekly mileage, the less important the distance of the long run.  Of course, the converse is true as well; if you have lower weekly mileage, those long runs become much more important.



True. Like everything you say

As for Galloway--really low mileage. The long runs are important. But missing one still ain't the end of the world and is easily accommodated.
2009-12-22 1:02 PM
in reply to: #2572849

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Subject: RE: Please help me adjust my marathon training plan.
Thanks for all the replies!  As I said, I'm following the training plan in his "Marathon" book for a 4:40 finish, hoping to finish under 5, but I will be thrilled just to finish even if it's over 5.  I'm training at a nice slow pace and have had NO pain, NO injuries, and 2 hours after my 20 miler I was just fine and not feeling any pain.  That's what I love about Galloway's method for someone like me.  I'm not fast; I'll never be fast; I'm fine with that.  I just want to finish and not get injured in the process.  So far so good!

I just got in 8 miles at the gym today.  Maybe in a few days I'll go for 10-12, and then next weekend I'll do my 23 miler.  I'll be two weeks off plan and won't get that 28 miler in, but I'll survive. 

Thanks again, and keep any additional thoughts coming.  I appreciate them!
2009-12-22 1:08 PM
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Subject: RE: Please help me adjust my marathon training plan.
TriAya - 2009-12-22 12:22 PM Just curious ... is this a custom plan by Galloway? Because the only plans of his I know that exceed 26-mile runs are ones for time, and he's quite emphatic that (nearly) no one--in particular, no one using his plans--should be aiming for a specific time on the first marathon. Also, there is a full 4 weeks between the last long run and the marathon.


To answer your question, it is not a custom plan.  It's from his "Marathon" book.  And you're right... he says MANY times that a first timer should not have a time goal.  I do understand that, but decided to train for a goal of 4:40 and I'm going to join a pace group for a sub-5 hour finish.  (There will be lots of Galloway specific pacers in this race.)  But if I finish in 5:55, I'll be fine with that too.   And this plan has the 27-28 miler 3 weeks prior to the race.  His "To Finish" program with no time goal has a 24-26 miler 3 weeks prior to the race.

Edited by sharse 2009-12-22 1:09 PM
2009-12-22 1:19 PM
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Subject: RE: Please help me adjust my marathon training plan.

Scout7 - 2009-12-22 1:19 PM

To those worried about the length of your long runs:

There is no magic number.  20 is just a nice round distance.  If you train by kilometers, most plans put it at something like 30-35 km.  There are actually a number of people who don't run 20 milers, including elite level marathoners (the Hanson brothers, in fact, have training plans that don't go longer than about 15 or 16 miles).

Really, the way I've seen it, the higher your total weekly mileage, the less important the distance of the long run.  Of course, the converse is true as well; if you have lower weekly mileage, those long runs become much more important.

Then my long runs are critical!



2009-12-22 11:51 PM
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Subject: RE: Please help me adjust my marathon training plan.
x2 on YOU GUYS ARE FINE.On my first marathon back in 2007/8 I missed over 2 weeks of training COMPLETELY due to injury, then had 2 weeks to get in shape before the race. I finished. It was AMAZING. Not a huge fan of Galloway, but the run/walk thing can be good - I wouldn't stress on doing anything over 23 miles...ever. But that's me.Good luck!
2009-12-23 12:12 PM
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Subject: RE: Please help me adjust my marathon training plan.
I think Galloway plans are great for first time marathoners without a lot of time to train. Tens of thousands of people have used them, so there's no doubt that they work. BUT...the key workout is the long run. Moving it a few days forward or back on the schedule won't make any difference, but skipping one will definately have a negative impact.

I really like Galloway's observation that the typical marathon training program long run is 20-miles, and the typical marathoner hits the wall at 20-miles.
2009-12-29 9:07 PM
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Subject: RE: Please help me adjust my marathon training plan.
Update to this:   I got my 22 miler in today.  9 days late.  I'm supposed to do 24-26 in 12 days, if I get back on plan.  Then 21 days after that would be 26-28. 

I'm thinking I should not do the 24-26 in 12 days.  Or should I?
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General Discussion Triathlon Talk » Please help me adjust my marathon training plan. Rss Feed