Running a marathon is a dauting task. Running for such a long time takes an enormous toll on the body. This post is going to outline my training I’ve adapted into my weekly running routine so I can run a comfortable marathon.
The Decision
Deciding to run the Austin Marathon a was somewhat spur-of-the-moment decision. Even so, I’ve always wanted to run a marathon. It’s such a unique and grand accomplishment. In order to not die out or have a horrible race, I decided to take up a weekly running plan based on the book Daniel’s Running Formula, by Jack Daniels, and my combined 4 years running experience in cross country, track, and club running.
If you want to check out Daniel’s Running Formula for in-depth expert advice on running 100-meter sprints to marathon, use the link below:
Daniel’s Running Formula on Amazon: https://amzn.to/3GA3IJI
Planning the 12 Week Training Plan:
Weekly Plan
Average Weekly Mileage: 40-70 miles
Monday: Easy Run
Tuesday: Speed Workout
Wednesday: Easy Run
Thursday: Tempo or Threshold Run
Friday: Easy Run
Saturday: Long Run
Sunday: Rest/Recovery
Monday: Easy Run
Monday should be a lighter easy run, ideally 1-2 minutes per mile slower than your marathon race pace. This run should be at least 30 minutes or 4 miles, ideally longer, but no more than an hour. This run is supposed to prep you for the speed work Tuesday.
Tuesday: Speed Workout
I like to do my speed workouts on Tuesday so I have time to do a tempo on Thursday and so that I’m not too tired for my long run on Saturday. For marathon training, speed work is used to build the necessary leg strength, and breathing techniques to tackle the harder stretches of the marathon. Most speed workouts should begin with 1-2 mile warmup with a 20 minute recovery jog after the workout.
Examples of quality speed workouts:
- Mile Repeats: 4-5 mile repeats with 2 minute rests
- Fartleks: mix in short periods of drastic increases in speed in an easier and longer run. Have freedom with this and experiment with your environment, such as taking on a hill at a quick pace.
- Yasso 800’s: a staple workout that is a good indicator of what your marathon will be. Run 10 800s at your marathon time in pace, with an 800 jog in between each 800. For example, if you want to run a marathon in 3 hours and 30 minutes, run each 800 in 3 minutes and 30 seconds, with the 800 easy jog in between each 3:30 800.
- 1k Repeats: 6-10 1k repeats are good for building the ability to maintain a difficult pace for an uncomfortable amount of time. Definitely harder than other workouts on this list, 1k repeats will test your discipline. Alternate each 1k by running it at your 5k pace and your marathon pace. Rest 2 minutes between each repitition.
- 8-10×400 Repeats: 400 repeats can really be implemented into any running plan. This workout will help you gain confidence and train your body at running quicker paces as well as increase leg strength. Ideally these should be done at mile race pace. If your mile time is 6:00, run these repeats at 1:30. Having this workout in your marathon training plan at least once is a good idea.
Wednesday: Easy Run
Today should be a comfortable run. Let your body dictate how fast you go. Usually your Wednesday run should be at least 20 minutes but no longer than an hour. Easy pace on easy runs is important so that your body can recovery properly and allows muscle fibers to grow.
Thursday: Tempo Run
A tempo run is important for gaining the ability to maintain an uncomfortable pace for a long amount of time. The two types of tempo runs I do are track tempos and a mixed run tempo.
A track tempo is 20-30 minutes, or 3-4 miles, of a pace that you could hold for 30-45 minutes, or 30 seconds slower than your 5k pace. These tempos are done on a track to maximize speed.
A mixed run is usually a few mile at easy pace to warm up followed by a couple miles at a tempo pace that you could hold for 45 minutes to an hour, followed by a few more easy miles. This tempo run style is great for simulating a race.
Friday: Easy Run
This easy run should be the shortest and easiest of your easy runs. It’s supposed to be a shakeout run and should not interfere with your long run the next day. Ideally it should be no longer than an hour and no shorter than 20 minutes.
Saturday: Long Run
Long runs in marathon training are very important. Your long runs should be varied. Some should be on the lower end at 10 miles while you should at least have 1-3 20 mile runs under your belt before the race. Some long runs should be at an easy pace the entire time while other runs such as your 20 miler should have a few miles at marathon pace mixed in. Longer runs should feel harder and should also get you used to running for longer distances and amounts of time.
When running for more than 15 miles, it is usually a good idea to bring energy gels such at “GU” running gels or “Cliff shots.” These should be taken at around mile 10 and mile 15, although it’s something that should be personally experimented with.
Sunday: Rest/ Recovery
Sunday should definitely be a rest day without running. Try not to run your rest day so that your body is able to recover from the stress in the week. You can completely take a break, or you can hop on a bike, elliptical, or even walk, anything but run. Personally, I like spend 45 minutes to an hour on a stationary bike on this day.
Final Notes
Weekly mileage can range from 40 miles to 70 miles. For me, I started at 40 miles a week, then peaked at 70 miles, then dropped back down to 40 miles. Two weeks out from the marathon, I tapered down to 30 miles a week.
For someone who has never ran before or doesn’t run often, starting at 30 miles is completely fine. It’s also ideal not to increase weekly mileage by more than 10 miles each week. In addition, it’s helpful to have a “de-load” week every 2-3 weeks. This is dropping the mileage down 10-20 miles so that your body can adapt to the gradual increase in mileage as it progresses through the training plan.
I’m excited to run my first marathon and I hope this training plan is helpful, even to just one person.