What category do I fit into?
I am a beginning marathoner, BUT not a beginning runner. With 3 half marathons under my belt and an average of 20-25 miles every week for 3 years, I would hardly say starting with a plan that my first week is 15 miles would be right for me.
How long is too long, or long enough to train properly?
I have 25 weeks. Should I use them all? The plans vary from 16 weeks to 28 weeks. I have settled in the middle with starting August 1st offficially for 23 weeks of training.
How many days a week should I run?
Most plans run beginners 4 days, some 5 days. Galloway believes in 3. I have seen first hand in my practice that most people who come into my office injured are running more than 4 days a week. I personally think if you have been running consistently for awhile there is no need for the extra 2-3 miler days. So my plan is to stay with a 4, seems to have proven safe 1st hand.
Do I need to cross train?
YES!! This will be key in not "over running"...if you are doing something else you enjoy you won't miss running so much. I also feel it makes you a better balanced athlete and that is a whole blog unto itself. I will be cross training 2 days a week (biking, yoga or swimming).
How many rest days?
I hate to say it but it is AGE dependent. The older you are the more time you need off...most likely. I know there are exceptions to this rule! I personally will take 1 rest day every week.
Do I need to strength train?
I do think this helps and I think we all are better runners if we strength train. BUT I do feel its up to each runner. Maybe try a new class..body pump, kettle bell, TRX?
How far do I need to run on my long run?
It's the key to training for a half or full marathon...we all know it! Most marathon programs run you to 20 miles, once or twice. I have seen a few that run you to 26 (most are run/walk programs). I think a 20 or 22 miler.. is sufficient. Don't they say the last 6 miles is all heart anyway???
What should be my longest weekday distance?
This is where I actually have an opinion...and I think the idea of running 9 or 10 during the week is crazy. I think for most of marathon training a 5m-6m-5m approach is just fine during the week. If you were going to bump up that middle run to 7 or 8...probably fine. I see a lot of injuries when runners get to those weeks that are 6m- 9m-6m...because you are adding a 17 or 18 mile run on the weekend too! I'll let you know after my marathon if I am wrong on this as I will not be venturing into those long weekday runs.
So this probably didn't help you choose a training program any more than it helped me! I am actually going to combine a few and basically use the weekday runs from one (Marathoning for mortals), the weekend distances from another(Hal Higdon), but spread it out (like the Galloway program). Hopefully though I shed a little insight into what you should be looking at when evaluating a program.
Happy Training! Dr M
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