How long before 1st marathon do I start training?

Hello all,

I ran my first half marathon in Toronto on Oct. 20th and finished in 2:21. This is not a spectacular time, but I was pretty pleased considering I only had 5 weeks to train for it, had a cold the week prior to the race and held a 60th birthday party for my mom the night before the race. It was an amazing experience and I enjoyed it tremendously (the run, not the birthday party). I am planning to run the full Toronto marathon at the same time next year and I have a few questions:

1.) When do I start training for the full marathon? Since it will be my first, my goal will be just to finish it. I would however like to have a 'comfortable' run, meaning that I want to be very well prepared for it.

2.) I would like to run at least 2 more half marathons, one in the spring and one in the summer to improve my time, technique, etc. I would also like to do a number of 5 and 10 k races whenever I can just to practice my racing skills. Does this sound reasonable as part of my training program? How much time do you experienced runners usually leave between your longer races?

3.) I am planning to join a half marathon or full marathon clinic at my local 'Running Room' store. These are 10-12 week courses that provide info. on nutrition, injury prevention, proper stretching and improvement of running skills, followed by a group run. Have others found these kinds of clinics useful?

4.) Does training with a partner or group help to improve one's running speed? I have always ran alone and while I am a very disciplined runner I don't think I push myself hard enough.

5.) Should I continue doing a long run once a week and keep building my mileage over the next year? If so, do I pick up where I left off at 21k (13 miles) or should I cut back for a while after each longer race and then start to build up again?

As always, all comments, opinions and expertise of veteran runners will be much appreciated.

Thanks,

Sylvia De Silva Mississauga, ON, Canada

18-24 weeks seems to be a typical duration. I did my first on a 20 week program (and I'd only really started running in earnest two months ealier, so I went from couch potato to Marathon in six months).

I am doing two marathons this year mostly because I did have to take three weeks off after the first one (I got a minor injury a few weeks before the Marathon, which I could run with but wasn't going to get better unless I slacked off). Also training in the summer here is a bear, so I wouldn't really want to have to shoot for one much before this time of year. I'll run New York and immediately start training for a March marathon.

As for races, run what you like. They're handy because they are a change of pace (especially if you're in a rut with regard to course selection otherwise) and you don't have to carry water in general, and I find them fun (if you don't don't bother, find something better to do). You can either run them at some appropriate pace for the race, or at whatever training pace you want to use. Even as slow as I am, I can do a 10 miler at my Long Slow Run pace and still not be the last one accross the line.

Couldn't hurt, breaks up the monotony. 12 weeks of classroom sounds like overkill however. Frankly 'nutrition' seminars and articles are fairly useless. You can learn all you need to know about stretching in one session etc... However, if the coaches are good, you might learn something and their generally fairly social. If you find them fun, go for it. If not, go run with the Hash House Harriers or whatever you do find interesting.

I took a speedwork class which was pretty good except it met at 7PM during the hottest time of the summer and on Code RED airpolution alerts. By the time we were done warming up, everybody wanted to quit. It was not very effective as a result.

Yes, if you aren't holding pace, a friend can be a help. Also a friend can certainly make the long runs pass more quickly.

At 13 miles, unless you are sore, I would go ahead. Once you get beyond that, I find that cutting back after a push forward is helpful. The training program I've used progresses (in miles) 12, 14, 16, 12, 14, 18, 12, 14, 20...

Thanks for all of your suggestions Ron.

I will be able to use a lot of your tips in my training. I had also heard that it's better to stagger the length of the long runs the way you had indicated.

I'm about in your performance category, having done my 1st marathon in about 5:10 and my 3rd just a couple weeks ago (Detroit) in 4:41. I'm 56, so guage my answers on that.

I have used Hal Higdon's 18-week 'Beginner' program with good success. It staggers run lengths, building up to longer runs and then a week of 'fallback'. There is one long run per week, with one 20-miler being the longest. See www.halhigdon.com.

The 5K & 10K will be OK early in the program, but later they will interfere with your weekly long run since they're on the weekends.

Mainly, a partner keeps you motivated on those really long, boring training runs. I actually did mine without a partner most of the time, but my best training run time was when I was with a friend. Talking keeps your mind off where the next mile is.

See Higdon's training schedules about this.

I have had good success with a run/walk interval right from the start of the race. My first marathon, I did a run 7 minutes, walk 1 pace and finished just over 5 hours. In my 2nd one I played it by ear and crashed at 18 miles (finished, but was really whipped). This last time, I used a rigid run 9, walk 1 minute pace and finished feeling pretty good in 4:41. I passed a _lot_ of people in the last couple of miles, too!

Doug Gordon

Sounds like you're in a great position to go for the big one next year. The one thing I would suggest is to carefully plan out your races. It sound like to me that 'two more half marathons' and 'a number of 5 and 10k races' may be a tad much. We each have our own style but if it were me I'd do less races. Races, because of the effort required, tend to mess up the training schedule (I'm a strong beleiver that ALL training runs are linked to the others around it to make for a comprehensive program). During the 16 or 20 week training program I'd do a half and a 10k with maybe a 5k if you feel like it. Also, a lot of racing is a cause for injury. In the marathon, it's not getting to the finish line, it's getting to the STARTING line that's the major hurdle for those training for the race. Doug Burke

It sounds like your training has done well for you. You had quite an improvement in time between your first and third marathons. I will definitely check out the Hal Higdon program and see how it compares to others I have looked at. When I ran the half marathon last weekend I did a 15 min. run, 1 min. walk for the whole thing. This worked well for me, but I think I will need to drop it to a 10/1 for full marathon training so that I keep some juice for the last (and hardest) miles. You made some good points about the shorter races. I think I will do some of these over the next 3 to 4 months, but as I start my real marathon training program I'll keep the racing to a minimum. I think it's really impressive that you decided to train for marathons later in life. Kudos to you for working so hard for such a rewarding goal!

Thanks for the suggestion, Doug. Since the consensus seems to be that 18-20 weeks of serious marathon training is appropriate, I will do some shorter races in the next few months and as I get closer to starting my actual training program perhaps I'll do one half marathon. I agree that it will probably be better to do few if any races during my training program so that I can keep my weekend long runs consistent and try to avoid injury. I appreciate your advice.

I guess that would all depend on your current training level and what you choose to call you marathon training. For a first time marathon I would suggest 4-6 month ramp up after already being at a decent base of say 25 miles per week if all you are looking at is being able to finsh to a base of 35-40 miles of week if you really want to run your best possible race. So if you are currently running 5-10 miles a week I would take the next six months to build that up to 25-30 miles a week then the last six months before the marathon you will be less likely to develop an injury dut to to rapic an increase in training.

For a nun runner I always recomment a minimun of a three year plan to run a marathon. Year one run 5 KM races see if running is something you enjoy and perhaps do a 10 KM race near the end of the year. Year two continue the 5 and 10 KM races then add a half marathon near the end of the year. Year three if you still want to run a marathon look for a fall race and start the hard work. A marathon is much more than twice the effort of a half marathon.

Tom

: Hello all,

: I ran my first half marathon in Toronto on Oct. 20th and finished in : 2:21. This is not a spectacular time, but I was pretty pleased : considering I only had 5 weeks to train for it, had a cold the week : prior to the race and held a 60th birthday party for my mom the night : before the race. It was an amazing experience and I enjoyed it : tremendously (the run, not the birthday party). I am planning to run : the full Toronto marathon at the same time next year and I have a few : questions:

: 1.) When do I start training for the full marathon? Since it will be my : first, my goal will be just to finish it. I would however like to have : a 'comfortable' run, meaning that I want to be very well prepared for : it.

: 2.) I would like to run at least 2 more half marathons, one in the : spring and one in the summer to improve my time, technique, etc. I : would also like to do a number of 5 and 10 k races whenever I can just : to practice my racing skills. Does this sound reasonable as part of my : training program? How much time do you experienced runners usually : leave between your longer races?

: 3.) I am planning to join a half marathon or full marathon clinic at my : local 'Running Room' store. These are 10-12 week courses that provide : info. on nutrition, injury prevention, proper stretching and improvement : of running skills, followed by a group run. Have others found these : kinds of clinics useful?

: 4.) Does training with a partner or group help to improve one's running : speed? I have always ran alone and while I am a very disciplined runner : I don't think I push myself hard enough.

: 5.) Should I continue doing a long run once a week and keep building my : mileage over the next year? If so, do I pick up where I left off at 21k : (13 miles) or should I cut back for a while after each longer race and : then start to build up again?

: As always, all comments, opinions and expertise of veteran runners will : be much appreciated.

: Thanks,

: Sylvia De Silva : Mississauga, ON, Canada

Thanks for your suggestions, Tom. I have been running for 2 years but I kept the distances short (5-7 K) until about 6 months ago. In the last 6 months I ran 2-10 K races and the half that I did last weekend. I really love running and have been very lucky with no injuries whatsoever. I didn't even feel overly tired or sore after the half. My quads were tight for a few days, so walking down stairs was a challenge. Since I am planning my first full marathon for one year from now, I'm pretty much following the three year plan that you have laid out.

As far as current level of training, I am running about 20 - 22 miles a week right now and would like to increase that to 30 - 35 very slowly over the next 6 months. During that time I would also like to do another 2 half marathons and be slightly over-trained for them. In other words, I will be increasing the distance of my long runs above what is laid out on my half marathon training plans. At this point I will have 6 months left to train for the actual marathon and I should be in good shape to ramp up the mileage to 40 - 50 miles a week including some speed training. Do you think this sounds too aggressive? Is there a better way that I could train over the next year? I am leaving one month between the two half marathons with decreased training/added rest and also one month between the 2nd half marathon and the start of my full marathon training program.

I think you are on a good track. Personally I do some races while I'm training for a marathon. For me it's the easiest way to do some speed work. I set me all time half marathon PR about a month before my first marathon. I just wouldn't try to run a race on the same weekend as a scheduled long run.

I'm far from an expert when it comes to the marathon. In every one I have suffered leg cramps that started any whre from mile 18 to mile 22. My first marathon was a 3:55 and the toher three were all in the 3:39-3:41 range. My half time use to be a consistent 1:35-':37 range when I was in marathon shape. I've had some problems for the last couple of years that heave kept me from doing a full marathon since 1999 but with a little luck I might do one again next year.

Tom

: Thanks for your suggestions, Tom. I have been running for 2 years but I : kept the distances short (5-7 K) until about 6 months ago. In the last : 6 months I ran 2-10 K races and the half that I did last weekend. I : really love running and have been very lucky with no injuries : whatsoever. I didn't even feel overly tired or sore after the half. My : quads were tight for a few days, so walking down stairs was a : challenge. Since I am planning my first full marathon for one year from : now, I'm pretty much following the three year plan that you have laid : out.

: As far as current level of training, I am running about 20 - 22 miles a : week right now and would like to increase that to 30 - 35 very slowly : over the next 6 months. During that time I would also like to do : another 2 half marathons and be slightly over-trained for them. In : other words, I will be increasing the distance of my long runs above : what is laid out on my half marathon training plans. At this point I : will have 6 months left to train for the actual marathon and I should be : in good shape to ramp up the mileage to 40 - 50 miles a week including : some speed training. Do you think this sounds too aggressive? Is there : a better way that I could train over the next year? I am leaving one : month between the two half marathons with decreased training/added rest : and also one month between the 2nd half marathon and the start of my : full marathon training program.

: Sylvia

If possible, you may wish to join a running club that has a marathon training program. Running with a group of people or even a friend helps pass the time on the long runs. Plus it is fun to share the experience. Just a thought.