Marathon question
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2007-06-18 11:28 AM |
Veteran 283 Ontario | Subject: Marathon question Hey all I know its not triathlon exactly, but its 1/3 of a tri :P
Anyway, I was wondering the opinions on how long it takes to prepare for a marathon. I would really like to do one this year, and am looking at one at the end of October. Right now my longest weekly run is about 10k, with about 20-30km/week average mileage (my logs are not updated due to lack of net access). I am looking to increase my LSD run to about 15 and eventually 20 and 25km over the next few months. Is this a realistic plan? Can I go from 10k to 42k in 4 months? I am not looking to BQ or anything, and would happy with a 4:30-5:00hr marathon time.
thanks for any insight Rob |
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2007-06-18 11:42 AM in reply to: #848750 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Marathon question With a long run of only 6 miles and a weekly average of 12 - 18 I would definitely recommend one of the beginner programs out there if you wanted to pursue a marathon plan. See www.halhigdon.com for a nice simple beginner plan. Now, would I recommend going for a Fall marathon based on the information you gave us? That's a tough one ....... but my gut says "no." I'm sure if you trained smart and stayed injury free that you could do it well enough. But I would probably err on the side of caution and set your sights on a 1/2 marathon to start with and building your long run mileage up to a point where a 10 - 12 mile run can be considered an "easy" day. |
2007-06-18 11:50 AM in reply to: #848750 |
Pro 4206 Los Angeles, CA | Subject: RE: Marathon question I think you can do it in 4 months for a target time of 4:30-5. I trained off and on for about 5 months, ending with a long run of around 12-15 miles and ended up with a 5:04 marathon time. I think you can get a lot farther on your long run, and also 20-30km is more time than I put in. 5:04 is not the best but I did finish and it was my first. I hit the wall at about 16 miles and didn't recover though. Edited by auto208562 2007-06-18 11:51 AM |
2007-06-18 12:00 PM in reply to: #848750 |
Champion 5575 Butler | Subject: RE: Marathon question 4 months should be plenty of time but you need to start a plan now. Use a plan from BT or search the web if you don't like the ones hear. |
2007-06-18 12:20 PM in reply to: #848750 |
Melon Presser 52116 | Subject: RE: Marathon question Good luck, whatever you decide to do! Jeff Galloway also has really good training plans with very low rates of injury. I strongly recommend getting his book entitled MARATHON. Nearly every general population marathon training program uses his methods. If you want to continue tri training, it will definitely take some adjustment and careful planning (that's what I'm doing right now--marathon in Nov, Oly in Sep), but it's possible. What's your current 10K PR or what pace can you comfortably (e.g., Zone 2) run several miles at? That will determine how realistic your time goal is (offhand, sounds fine to me). Sorry, everything's in miles 'cause I do live in the U.S.! VERY CAUTIOUSLY (I can already hear the feathers fly!) I offer here a possible Galloway-style long-run mileage (assuming you've done 10k/6mi long runs in recent history). This assumes you'd take the long runs very nice and slow, at least a minute or two slower than what you could run a marathon at (for your time goal, marathon = 11min/mi, so here, 12-13min/mi). Of course this isn't hard and fast--just to give you an idea of what a Galloway program might look like. And yes, it's enough miles--more than enough. The trick is to do them slowly. Week 1 -- 7mi. 2 -- 8mi. 3 -- 9mi. 4 -- 10mi. 5 -- 12mi. 6 -- 6mi. 7 -- 14mi. 8 -- 7 mi. 9 -- 17mi. 10 -- 9mi. 11 -- 20mi. 12 -- 10mi. 13 -- 23mi. 14 -- 8mi. 15 -- 8mi. 16 -- MARATHON!!!
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2007-06-18 12:33 PM in reply to: #848885 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Marathon question Heartily disagree with that planned long run build-up. A 20 and a 23 for a beginner 2 weeks apart in a 16 week build-up going from 6 miles as a long run?? Yes, feathers will ruffle with that recommendation ........ |
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2007-06-18 12:53 PM in reply to: #848750 |
Veteran 136 Flower Mound, Texas | Subject: RE: Marathon question It is doable but why bother, it will be a sufferfest? Your time might be better spent on triathlon training. It takes years of >50 miles per week to be properly trained for a marathon. "If you're one of those folks seeking the formula for running your best marathon on 35 miles a week, give up and try something else. You might as well ask a broker how to reap the greatest financial returns on an initial investment of one hundred dollars." Kevin Beck |
2007-06-18 1:09 PM in reply to: #848968 |
Member 50 Memphis | Subject: RE: Marathon question trinosaur - 2007-06-18 1:53 PM It is doable but why bother, it will be a sufferfest? Your time might be better spent on triathlon training. It takes years of >50 miles per week to be properly trained for a marathon. "If you're one of those folks seeking the formula for running your best marathon on 35 miles a week, give up and try something else. You might as well ask a broker how to reap the greatest financial returns on an initial investment of one hundred dollars." Kevin Beck I couldn't disagree more that it takes "years of >50 miles per week to be properly trained for a marathon". Does it take years of training to complete a marathon competitively? Absolutely. Does it take years at the mileage you recommend to complete a marathon? Heck NO. I've complete 9 marathons. 2 of these are Boston qualifiers, which I consider running fairly well (i.e. sub 3:10). I've been running about 8 years. Of those 8 years of running, I'd say no more than 8 - 10 weeks have been at 50 or miles in a week. 52 weeks per year x 8 years = 416 weeks. At 8 - 10 of those 416 weeks, that means I've run 50+ ~2% of the time. I say go for the marathon. You can definitely go from 10K to the marathon in 4 months. Just take it easy and plan on simply finishing versus being competitive.
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2007-06-18 1:10 PM in reply to: #848821 |
Resident Curmudgeon 25290 The Road Back | Subject: RE: Marathon question auto208562 - 2007-06-18 11:50 AM I think you can do it in 4 months for a target time of 4:30-5. I trained off and on for about 5 months, ending with a long run of around 12-15 miles and ended up with a 5:04 marathon time. I think you can get a lot farther on your long run, and also 20-30km is more time than I put in. 5:04 is not the best but I did finish and it was my first. I hit the wall at about 16 miles and didn't recover though. No offense, but if someone told me I could "do it," but that it would take 5:04 and I would "hit the wall at about 16 miles and (not) recover," I'd have to rethink my plan, probably even shoot for one a lot later down the road. Funny how if you go in with a long run of 15 miles, you "hit the wall" at 16. |
2007-06-18 1:12 PM in reply to: #849018 |
Resident Curmudgeon 25290 The Road Back | Subject: RE: Marathon question Double post: To the OP, if you have a sufficient running background, four months of proper training will get you to the finish. Edited by the bear 2007-06-18 1:14 PM |
2007-06-18 1:16 PM in reply to: #848750 |
Melon Presser 52116 | Subject: RE: Marathon question LOL I knew the feathers would fly. Remember--it's Galloway's program (not mine, although I've done five marathons on it), and yes, he has his critics, but most of the criticism comes from high-end marathoners/athletes, for whose training his methods may be less suitable (I wouldn't know). Anyway, I will add (again) that nearly every beginner/gen pop marathon program follows his methods (about 200,000 runners have gone through them to date), which are predicated on training VERY, VERY SLOWLY ... I know Galloway's run/walk and mileages may sound weird, but the programs who use him have paying members they don't want to drop out, and others are charities like Team in Training who have a very vested interest in making sure every runner gets to the finish line. So just IMHO--but do check out the evidence for it--there's no better program to get beginners to the end, injury-free. Rob, or anyone else, if you decide to do a marathon, by all means definitely buy the book or make sure the program you're considering is reputable (Hal Higdon is good, too). In fact, use the sources to decide if you want to do the marathon at all. Good luck! |
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2007-06-18 1:42 PM in reply to: #848750 |
Champion 6993 Chicago, Illinois | Subject: RE: Marathon question you can do it. it takes about 16 weeks to go from 6 to 20 miles and then 2 weeks taper for 18 weeks total. You have more than enough time. basicly I would start this weekend at 8 miles for your long run and add 1 mile a week and you will be right with everyone else. I am a firm beleiver get your miles or in your case kms regardless of time. remember that your first mary may not go according to plan so shoot for a time but be happy with whatever time you get. In the last 10k anything can happen. |
2007-06-18 1:56 PM in reply to: #848750 |
Extreme Veteran 523 Brambleton, VA | Subject: RE: Marathon question Here are my two cents . . . it can be done and will depend on your propensity for injury. If you start to hurt do not push it and shoot for a 1/2 mary. As far as the >50 miles a week . . . well I used to put in the high mileage. But then I hit my mid 30s and I started to have reoccurring injuries (knees, hip, ankles, etc) and had to stop running. It was triathlons (biking and swimming) that allowed me to start running again (three cheers for x-cross training). I ran a 3:20 last year running no more than 3 runs per week along with biking and swimming. The long of the short, watch how your body reacts as you ramp up the mileage, keep cross training as a good option to retain fitness but decress the potential pounding of 50 miles a week. Good luck ps: come over and run the Lausanne Marathon with me in Late Oct. |
2007-06-18 2:01 PM in reply to: #849014 |
Veteran 136 Flower Mound, Texas | Subject: RE: Marathon question I do not understand the motivation to run a marathon in 3 months starting with a 6 mile long run, other than a lack of knowledge. If not training to be competitive what is the motivation and where is the satisfaction on completion. What is the value in completing a marathon knowing that you were not properly trained for it? |
2007-06-18 2:09 PM in reply to: #849158 |
Member 50 Memphis | Subject: RE: Marathon question trinosaur - 2007-06-18 3:01 PM I do not understand the motivation to run a marathon in 3 months starting with a 6 mile long run, other than a lack of knowledge. If not training to be competitive what is the motivation and where is the satisfaction on completion. What is the value in completing a marathon knowing that you were not properly trained for it? Believe it or not, the satisfaction for many is simply completing the marathon. Obviously not the case for you. But most are accomplishing a life goal simply by crossing the finish line, whether thats in 3, 4, 5, or more hours. |
2007-06-18 2:21 PM in reply to: #848968 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Marathon question trinosaur - 2007-06-18 1:53 PM It is doable but why bother, it will be a sufferfest? Your time might be better spent on triathlon training. It takes years of >50 miles per week to be properly trained for a marathon. "If you're one of those folks seeking the formula for running your best marathon on 35 miles a week, give up and try something else. You might as well ask a broker how to reap the greatest financial returns on an initial investment of one hundred dollars." Kevin Beck Ummmmm, couch to 3:12 BQ in less than 2 years thank you very much ....... average weekly mileage was in the 28 mile range (when averaged out over the whole year .... yes I had 3 months of 200+ in that build-up). Train smart and you can do a lot of things ....... |
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2007-06-18 3:28 PM in reply to: #848750 |
Champion 5345 Carlsbad, California | Subject: RE: Marathon question Seems like the rest of the folks have this one pretty well answered and I would certainly error on the side of caution. I won't try and talk you out of doing it mostly because it seems like you have already made up your mind. The only thing I have to add is to be careful and keep your options open for the race. Be open to either switching to the half or even bagging the race all together if the going gets rough during training. Whatever plan you decide to execute, be sure to: 1). Follow the 10% Rule Absolutely (No Exceptions) 2). Be sure you pay attention to your shoes 3). Listen to your body (Running Related Injuries are no fun) 4). Don't be afraid to modify the plan to fit your circumstances and schedule 5). Respect the Distance (26.2 miles is a long way) 6). Try to have fun in your training and your race. (Running should be fun after all) Good luck |
2007-06-18 3:52 PM in reply to: #849034 |
Veteran 582 Golden, CO | Subject: RE: Marathon question TriAya - 2007-06-18 12:16 PM LOL I knew the feathers would fly. Remember--it's Galloway's program (not mine, although I've done five marathons on it), and yes, he has his critics, but most of the criticism comes from high-end marathoners/athletes, for whose training his methods may be less suitable (I wouldn't know). Anyway, I will add (again) that nearly every beginner/gen pop marathon program follows his methods (about 200,000 runners have gone through them to date), which are predicated on training VERY, VERY SLOWLY ... I know Galloway's run/walk and mileages may sound weird, but the programs who use him have paying members they don't want to drop out, and others are charities like Team in Training who have a very vested interest in making sure every runner gets to the finish line. So just IMHO--but do check out the evidence for it--there's no better program to get beginners to the end, injury-free. Rob, or anyone else, if you decide to do a marathon, by all means definitely buy the book or make sure the program you're considering is reputable (Hal Higdon is good, too). In fact, use the sources to decide if you want to do the marathon at all. Good luck! Your plan does not look like any Galloway program I have seen. His plans are generally in the 30 week range instead of 16. I think the whole point of the Galloway program is a SLOW build up, and a 16 weeks plan starting with a long run of 6 miles just isn't a slow build up. To the OP - there are thousands every year that do their first marathon with a 16 week plan starting from where you are today, so it can definitely be done. Personally, I would want a lot longer than 16 weeks to build up to it in order to do it comfortably. |
2007-06-18 4:22 PM in reply to: #848750 |
Champion 6993 Chicago, Illinois | Subject: RE: Marathon question The more time you give yourself the better you will do. yes if you can do 50+ miles a week you would probably do better. If you want to win you may need to do about 100 miles a week or more. For us mortals I do not think that is needed. |
2007-06-18 4:42 PM in reply to: #848750 |
Melon Presser 52116 | Subject: RE: Marathon question You're absolutely right--the "VERY CAUTIOUSLY" suggested and modified Galloway program I put up there is a truncated one, based on the fact that our querent already has long runs just over 6mi. Galloway's full programs are based on 26 weeks, with a long run of 26mi. The "at least one or two minutes slower than marathon pace" is an absolute minimum; G. recommends adding an EXTRA minute/mile for every 10 degrees Fahrenheit, if you feel tired, etc. That's why it's so important if you are going to do a Galloway program, to buy "Marathon" and THEN make decisions about whether to do the marathon or 1/2, if/how to modify, etc. |
2007-06-18 5:03 PM in reply to: #848750 |
Master 1641 Cambridge, MA | Subject: RE: Marathon question Interesting thread... good, but conflicting suggestions so far... there are no easy answers it seems. Every month or so, Runners World puts out a new newbie to marathon, FIRST marathon, or other kind of plan. I clip and save many. Differences are subtle, but at least 16 weeks of lead time is standard and some would go for 26 weeks. A lot depends on your background and experience. You just have to read through them, consider your own running history, and see what makes sense to you. Keep posting, say more, and get better advice, but in the end...it's all you and 26.2 I've run just a 20 miler so far and wondered "how the hell do people tack on a 10K to this misery" but I'm seriously considering running the Philly Marathon this fall...crazy, eh? Yup, yup. |
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2007-06-18 5:40 PM in reply to: #848750 |
Extreme Veteran 522 MN | Subject: RE: Marathon question A few more tidbits. I am more of the go for it type of guy. Once my wife asked me to do a long run with her when at the cabin (she has several marathons under her belt). I had done a few "long" runs of 5-6 miles. I say "sure, how far are we going?" Reply; 20 miles. I think how hard can it be, she's a girl after all. (I'm going to get flamed for that one). Well at mile 12 I started to think I might have a problem. At mile 14 I knew this was in the really bad idea category. At mile 16 knees, ankles were really starting to stiffen and running was very hard. At mile 17.5 I had to succomb and tell her to go ahead and COME BACK AND GET ME. I made it another mile before she got me. I could barely move for several days and could not run for about 3 weeks. I'm so smart I did the same thing again the next year with her but was able to make it back. Injured for several weeks. To me the long and short is you risk injury. I for one would do it. I do agree with others that you are likely to get hurt and may not make it. But if the risk is worth it to you, you could be a marathon finisher. BTY, I have never done a marathon so consider that in my opinion. |
2007-06-18 7:52 PM in reply to: #848750 |
Expert 1244 New York | Subject: RE: Marathon question I did a marathon using the NYC marathon training program. My "base" was running a 5k (more or less) 4-5 times a week. And I built up my training based on their running schedule and was ready in 4 months. Did the marathon in 4:30. You can totally do this marathon in 4 months. Good luck! http://www.nycmarathon.org/training/trainingschedule.php |
2007-06-18 8:10 PM in reply to: #848750 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: Marathon question If you start training now you should be able to do a late fall marathon. Your goal of finishing in 4:30-5:00 hours seems like a reasonable one assuming you use one of the beginner programs out there (runners world or running times have them online) and stick to it (including rest days). I would recommend you test the waters with a half marathon about 3/4 into your training program. If that goes well you will feel better about accomplishing the longer distance. Equally important will be good nutrition, lots of stretching, and rest. I started running in '02 and ran Chicago, my first in the fall of '03. It was no picnic, but it gave me a lot of things to work on and a sense of accomplishment. Best of luck, Suzy |
2007-06-18 9:11 PM in reply to: #849014 |
Champion 5575 Butler | Subject: RE: Marathon question Monker - 2007-06-18 1:09 PM I agree. Yes, ideally 50+ miles a week would be great but not necessarily needed to Finish in sub 5hrs. I did a 50K last year in 6:30 and my biggest month was only 125+.trinosaur - 2007-06-18 1:53 PM It is doable but why bother, it will be a sufferfest? Your time might be better spent on triathlon training. It takes years of >50 miles per week to be properly trained for a marathon. "If you're one of those folks seeking the formula for running your best marathon on 35 miles a week, give up and try something else. You might as well ask a broker how to reap the greatest financial returns on an initial investment of one hundred dollars." Kevin Beck I couldn't disagree more that it takes "years of >50 miles per week to be properly trained for a marathon". Does it take years of training to complete a marathon competitively? Absolutely. Does it take years at the mileage you recommend to complete a marathon? Heck NO. I've complete 9 marathons. 2 of these are Boston qualifiers, which I consider running fairly well (i.e. sub 3:10). I've been running about 8 years. Of those 8 years of running, I'd say no more than 8 - 10 weeks have been at 50 or miles in a week. 52 weeks per year x 8 years = 416 weeks. At 8 - 10 of those 416 weeks, that means I've run 50+ ~2% of the time. I say go for the marathon. You can definitely go from 10K to the marathon in 4 months. Just take it easy and plan on simply finishing versus being competitive.
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