The First Step in Your Marathon Training Plan

Congratulations! You have decided to run a marathon. Good for you! It will be one of the most exhilarating and at times trying experiences of your life. Now that you have made this decision, the next step is to create a marathon training plan. We are here to help you with this running training program.

The first step to a marathon training plan is determining your goal. To do this, ask yourself a couple of questions:

1. Which race do you want to do?

2. Is your goal to finish or run it in a given time?

3. How much time do you have for training each week?

You wouldn't, for example want to make a goal to run a 3:30 marathon if you only have 30 minutes a day to train. And if it is your first marathon, it is highly recommend to make your goal to finish the race strongly rather than shooting for any sort of time goal.

Once you know your goal, we are ready to move onto step two in your marathon training plan which is determining how often you will train each week. There are really three different approaches to training depending on your goal. They are Beginner, Intermediate and Advanced.

Beginners consistently run between 15-20 miles a week and have been doing so for a good six months or more. Beginners can also complete a 10K run without feeling like they have over-strained themselves. Intermediate runners are running more like 20-30 miles per week and could be half-marathon ready in six weeks without a lot of extra effort. Finally Advanced runners are running over 30 miles per week and are likely already doing speed work, tempo runs and likely trying to qualify for the Boston Marathon or run a PR (personal record). Which bucket do you fall into?

Now that you know your race date and which training bucket you fall into, your marathon training plan becomes very simple. Create a spreadsheet with 16 weeks represented and work backwards from your race date. If you are a beginner, each week will be filled with four runs as well as at least one day of cross training and one day of rest. Your long runs will start at 6 miles and progress in the following manner: 6, 8, 9, 10, 8, 12, 13.1 (race), 8, 14, 16, 10, 18, 10, 20, 15, 8. Note that this marathon training plan recommends increasing gradually for two weeks and then stepping back for a week. For an Intermediate program, you will be running an extra day a week and start adding in one or two days a week of speed work. Advanced programs will have two days of speed work with tempo runs and 800 repeats and you should be running five long runs over the 18-mile distance.

These are some general guidelines but tailor your marathon training plan for your schedule and needs.

Good luck and most importantly, HAVE FUN!

Alecia Hoobing is a working mom, runner and adventurer. She loves to run, cycle, travel, read and go on adventures with her husband and toddler daughter. She is passionate about helping others learning about running and exercise and is excited to share her marathon training tips with all runners at her marathon training plan blog.

Welcome to the world of marathon training!

The Importance of Running Training at Goal Pace

When you are seriously working towards a key race, you are using a focused running program.

You do your long runs, easy runs, tempo runs and intervals. Great ! But something is missing in this picture: Goal Pace Running!

Why you need to run at goal pace during your training

Running a race is exciting. I always get nervous in the last half an hour before a race. Does not matter what race I am running. I need to run to the bathroom and feel uneasy about the race. Have I trained enough?

Suddenly I feel a little pain in my left knee or my right achilles. I stretch a bit more. Do a few strides. Run to the bathroom again.

After the race has started this uneasy feeling is gone almost immediately. I then focus on my pace. I know exactly how fast to go. Why? Because I incorporated goal pace runs in my running schedule, of course !

As you know, it pays off to run even splits (= run at a steady pace per mile throughout the race). You know those runners as well, who start off too fast and burn out well before the finish line. I know them too and I am certain of one thing: they should have done goal pace runs in their training !

So, one reason of doing goal pace runs is to make sure that you are able to run even splits during the race. So you know how fast to go and don't burn out early. Or that you realize afterwards that you should have pushed it a bit more.

There is another good reason for goal pace sessions. If you are uncertain about whether you'll be able to hold your pace until the end, then you can test yourself during training.

Suppose you want to do a 10K in 40 minutes. If you have severe troubles when performing a 5K in 20 minutes in your training, then you have got to wonder...

A race usually brings out a little extra in you. But when you can't run half the distance in goal pace your goal is probably a bit too ambitious.

So the second reason for goal pace running is to find out whether you are ready for your goal race or not.

Goal pace sessions for different distances

When you are training for shorter distances upto 10K, your goal pace sessions are different from when you are training for longer distances (half or full marathon).

Intervals, Time Trials and Test Races at goal pace are all great for races upto 10K.

When you are training for the half or the full marathon, you are better off doing a prolonged effort of part of the race distance at goal pace.

A variation to this is to first do a part at easy pace and then do a number of miles at goal pace.

Goal pace running is an important part of your running program. Yes, you focus pretty much all your training on the traditional running training; your long runs, easy runs, tempo runs, and intervals.

But you will want to put at least four to six workouts in your running schedule which are focused on running at goal pace.

After all, running at goal pace is a very good way to make sure that you find your right pace when race day comes and that you'll be able to hold on that pace for the whole race !

Dominique de Rooij is an avid runner and founder of Best-Running-Tips.com Best Running Tips is a website devoted to Beginner Running Tips, Training, Apparel and Gear.

Want to know exactly which goal pace sessions are most effective for a 5K, 10K, half or full marathon? Then visit =>http://www.best-running-tips.com/goal-pace.html

The Top Benefits of Running

A lot of people start running due to the benefits of running and active aerobic exercises. It is true that more than 60% of persons buy running shoes to make us of these benefits related with health and weight. However many young people dedicate their free time doing jogging due to the positive benefits of running related with better self confidence, muscles building and fun.

One of the biggest advantages of running is that you lose weight very efficiently and build muscles at the same time. The muscles start to burn fat more effectively. Actually 60% of the runners do it due to one of the most famous benefits of running: burning fat, reducing the cholesterol levels and the triglycerides.

The frequent cardiovascular exercises performed by e.g. runners and triathletes cause the building of muscles and prevent from losing muscle mass as well as bone mass. Frequent sitting in front of a computer leads to muscle regression and weakness of the bones. Your skeleton can stay in better health condition and support the weight of your bones and tissues as a consequence of regular running training.

Medicine has discovered that among above listed benefits of running the risk of stroke, cardiovascular diseases and breast cancer are decreased. Running is frequently prescribed to patients with early symptoms of osteoporosis, hypertension or diabetes. The arteries of runners and triathletes are more elastic and contract without any problems almost three times faster than the ones of untrained people. Ordinary people make use of about 50% of their lungs while runners and endurance sportsmen get to use up to 100% of their lungs volume.

One of the major benefits of running is that it builds your confidence. You may build your individual program, starting from the easiest exercises and going towards more difficult tasks when growing stronger. With running you create feelings of inner peace and closer connection to nature which both ultimately increase your spirit and even your productivity.

In running the last point is often referred to as the "Runner's High". Running outdoors leads to releases of endorphins - the "hormones of happiness". The result is a sense of happiness or even euphoria. Triathletes know about this effect and appreciate it as an additional benefit during training and competition. Just as a side note: Doctors also perfectly know about these ramifications and use them in treating depressions and different types of addictions.

Another worthwhile benefit of running is improving your coordination. Running training especially on unpaved trails dramatically increases your intra-muscular coordination. Triathletes who also run offside the road e.g. on a park trail or in a wood regularly train their foots, ankles, knees and overall sense of coordination.

TriathlonAdventures will help you to find the right balance in your training efforts and avoid stupid beginner mistakes. The author has been a triathlete for more than 10 years now and will help you to jump over some first hurdles and really start to enjoy your new sport. For more great information simply go to http://www.triathlonadventures.com and sign up for the RSS news-feed.

Tips to Improve Your Running Technique

Want to improve your running performance? And want to reduce the risk of running injuries as well? Then you need to give attention to your running technique. Surprisingly running technique is one of the most neglected parts of running training. It is not difficult to improve your running technique, although it is hard to bring into practice. After all, it is hard to kick habits, so you might have to do a bit of "unlearning" and go through a period of adjustment before you actually get used to your new way of running.

Running Technique Tip #1: Increase your Running Cadence

When we run, most of us take about 160-170 steps per minute. You can test yourself by counting the number of times one of your feet lands in a minute while running and then multiply by two. You will most likely get to about 81-83. Elite runners do about 180 steps per minute. So, how do you get to 180 steps per minute? It will require a lot of practice. One of the ways to train this is by doing strides, short burst over 60 to 100 metres in which you concentrate on proper form and quick turnover of your feet. People usually tend to do these at the end of their easy runs. What you can also do is run with a metronome that is set at 90 or 180 beeps per minute and then try to follow the beat. Frustrating at first, but you will learn to take "lighter steps" and eventually improve your performance. Imagine how much faster you would be if you could do an extra 10 to 20 steps of the same stride length each minute!

Running Technique Tip #2: Land Naturally

Try to avoid heel-striking and land on your mid-foot. During recent years the experts have been discouraging heel-striking. It is not suitable for the fastest running and more and more it is believed that heel-striking is one of the core reasons for the current running injury epidemic. If you follow this method, you use gravity to push you forward as you are landing.

So, if you want to run the fastest way, you need to land on your mid-foot. To practice this you can run with your bare feet on grass. Another way that will make you run the way you have to is to imagine running after a child that is about to cross a busy road. This will immediately push your body straight and push your legs to land under you rather than in front of you.

Running Technique Tip #3: Core Stability and Posture

If you want to run properly, you need to have excellent core stability. During your running, in order for any force to be transmitted from one leg to the other your pelvis must remain horizontal and rigid. In this regard, the core is responsible for keeping the pelvis in position. This horizontal position is essential for efficient force to be distributed. You can maintain core stability by just paying attention and concentrating on good posture. This is important whether standing, sitting or active. Apart from your running program you may want to spend some time doing cross-training like Pilates to strengthen your core. Swimming is also an excellent sport that will make your core stronger as well as provide you with some cardio benefits.

Thus,if you are looking to improve your running technique, these few tips will get you started in the right direction. As said before, it takes time to kick old habits. Do not expect change to happen overnight. You may even get frustrated. However, over time, as you get a higher running cadence and a stronger core, you will find that you are running more effectively and efficiently, which will allow you to go further and get a whole lot faster as well!

Running technique is just one of the tools you have got available to become a better runner. Visit the running training section of best-running-tips.com to pick up a lot more useful running tips.

Tricks to Creating an Effective Marathon Running Training Schedule

If you need to draw up a marathon running training schedule, then you will want to start with the basics, which includes what you will be doing on certain days throughout the week. It's always good to throw in a variety of exercises and techniques, so you are physically well-rounded for the race. There are many things that beginners will want to know, including how to pace yourself. In a marathon, you will be faced with the challenge of finding the right rhythm and deciding when are the best times to walk and when to run, because a marathon doesn't necessarily mean running through the entire race.

Training for a marathon means knowing your physical boundaries and what you are capable of. At first you will want to take it easy and be sure to stay within your comfort zone, pushing out slowly but surely. If you are running in a 5k marathon, you might want to think about only doing half that distance for the first week or two. This will give your body an adjusting period, where it will become used to the strains you are placing upon it. As the weeks progress, you can start running farther and farther, until eventually you are running the full distance of the marathon you are competing in.

Some people who participate in these types of events think that speed is everything, however they are sorely mistaken. Although speed is certainly one important aspect of doing well in a marathon race, you also need to consider pacing. Pacing yourself is much more important than being concerned with running the fastest. While at first someone who start off running may feel like they are getting an edge on the competition, eventually they will tire and slow down significantly. Conserving your energy for the long haul is an important tip to follow for any type of race.

When devising your marathon running training schedule, you will of course need to make allowances for breaks. You should give yourself at least 2 days out of the week to let your body recover from everything you have been putting it through. This means taking an entire day out to rest and lay around the house, at least twice every week. When you give yourself this time of healing, your muscles will grow stronger the next time you work out and train. It is essentially the same principle that weight-lifters use to build muscle.

To come up with the best schedule for the marathon, you will need to think about what your goals are. If you simply want to get across the finish line and complete the race, then you probably won't need to run 15 miles each day. If you want to place among the top athletes however, then you will want to make sure that each day you train, your intensity level is up to 10. This means giving it your all and making sure you use effective techniques that vary throughout the week. Running the same distance using the same pace every single day you train can ultimately slow you down in the long run.

For a well-rounded training schedule, you will also want to think about throwing in different types of cardiovascular workouts, such as cycling. You can either get on a real bike or use one at the gym. Either way you will be getting the kind of workout that will pay off with your running. The more you pedal or run, the more your body gets used to the intense cardiovascular demands you put on it. Following this kind of training schedule is what will prepare you for the marathon and ensure that you do not slow down or hit a wall.

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Your First Ironman? Some Run Training Tips For You

The run-training portion of preparing for your first Ironman should be approached with caution.

This is one area where you stand a good chance of being injured if you try and do too much too soon. If you are an accomplished runner with a few marathons under your belt, than most of this page isn't meant for you. I'm more concerned with those of you who don't really have a running background but still want your shot at the Ironman.

You will have to travel 26.2 miles on foot. Notice I said "travel" and not "run."

I imagine the list of first timers who have run the entire Ironman marathon distance from start to finish is very small.

Your goal should be to run more than you walk.

In my background I have run about 33 marathons, over 100 10-km races, 2 50-mile races, and have been in 14 Ironman Triathlons. I don't count the Ironman marathons in the 33 total because there is a world of difference between the two.

My fastest ever "marathon" is 2:54. My fastest ever Ironman marathon is 3:34. To do that I had to run "without stopping once" from the bike transition to the Ironman finish line.

I'm telling you this for a reason.

It took me 15 years to get to that "without stopping once" stage.

So don't think you have to go out and run 100 miles a week to get ready for the Ironman. Don't even think you have to do a 20 mile run. It really isn't necessary.

Think in terms of "time on your feet" and not distance travelled.

I really wish I could convince every Ironman hopeful to train with a heart monitor. Just by its very nature, a heart monitor will not let you run too fast too soon.(see heart monitor training page on my website). It will help you stay injury-free. It will make your run-training more enjoyable and you will not get discouraged--especially when you can actually see your improvement as the months pass.

Reminder: When you use a heart monitor and train at or just below your pre-determined target, set a maximum of 90 minutes for those workouts. The "most" I ever did was 2 hours. What happens is----once you start getting into really good running shape----you start running quite a bit faster. So 90 minutes at a quick pace is enough.(Actually its 60 minutes). The work-out would be 15 minutes very slow to warm-up. 60 minutes at or just below your target heart rate. Then a 15 minute very slow cool-down.

If you do longer runs, make them well below your target (20-25 beats)for the entire run. It will tend to creep up, but control it as best you can.

Sometime before your Ironman race, when you have trained yourself into really good running shape, try an extended outing. Make sure its a good 8 weeks or so before the big day. Try and convince someone to come along with you on their mountain bike. That way they can carry extra water for you.

Say you plan it for a Sunday. Make Saturday your rest day and plan for just the run on Sunday. Make it 3 and half to 4 hours. Most first-time Ironmen are on the marathon course somewhere between 4 and a half and 7 hours. What you want to do is try and do your long training run just like you will most likely do your Ironman run.

In other words, don't bother trying to run the whole thing. Run without stopping for the first 90 minutes. This will start to make you a bit tired. Walk for two minutes and from there run 10-12 minutes and then walk 2 minutes until your 3 and half to 4 hour run workout is finished. If you could work 2 or 3 of these sessions into your training program that would be great, but do at least one for sure before the big day.

What you have done is emulate what it will be like to run between the aid stations. Plan to "walk through" the aid stations taking whatever nourishment you need. If you plan and train for this, then you won't be disappointed if you go out expecting to blast your way through the entire marathon course. It just won't happen.

By having a plan, you will have a ball-park time of how long it will take you to cover 26 miles. This is really important because you have to BE AWARE OF THE TIME REMAINING! before the race cut-off. Don't leave too much to do for the last 5 miles.

You want to be like a glass of water that empties drop by drop with the last drop falling out at the finish line. You don't want the glass three quarters empty at the 5 mile mark. If you let that happen, you will be in for a very long day.

Go into the race with a tried and tested plan and you will have more confidence going in and a much greater chance of success.

If you enjoyed my article than you will "love" my Ironstruck website that is full of inspiration and training tips for the beginner triathlete/novice ironman. come for a visit...... http://ironstruck.ca

Visit My Ironstruck bookstore and have a look at my tri books...Ironstruck...The Ironman Triathlon Journey" Ironstruck? 500 Ironman Triathlon Questions and Answers, And my Latest "Triathlete In Transition"

Treadmill Training

I learned all about the benefits of treadmill training when I went to Kona, Hawaii in 1984 to tackle my first Ironman. I met this guy who had a really interesting story about how he trained for the Ironman in Kona that year.

He owned a boat and was sailing around the world and basically spend most of his adult life at sea. Just like me, he was captivated by the challenge of the Ironman and...well he was ironstruck I guess, and decided he wanted to be an Ironman.

He had a pretty big boat, but not so big that he could run and bike around the deck. Swimming was not a problem because of course, he was on the water all the time and his girlfriend could just steer the boat while he swam beside it. Or quite often they were at some beautiful island and he could swim in a protected harbor.

To solve the running and biking problem he set up a wind-trainer and treadmill on the deck of his boat. He said he did about 85% of his bike and run training for Ironman Hawaii 1984 while he was out in the middle of nowhere with no land in sight. On occasion he would have an opportunity to run or bike on solid land, but not that often. Just enough to work on his balance on the bike and do some run hill training.

He did his first Ironman that year in around 13 hours.

My point is, not everyone lives in a part of the world where they can bike or run any time they want, or perhaps career, family, or other obligations limit their training time.

Make use of treadmill training if that's what it takes to realize your marathon, triathlon, or Ironman dream.

The treadmills you can purchase today are much more sophisticated then what the subject of my story had to train on. It seems to me that's it's a great alternative if you just cannot get outside to run very often for some reason. Certainly you should try to work some outside running in with your treadmill training program, but there's no reason that a big percentage of your Ironman run training can't be done with treadmill training.

 

Plus you will never have to fight inclement weather, biting dogs, or speeding automobiles. Better still, it's simply more convenient in so many ways.

Maybe you have little kids at home and if you choose to do some treadmill training, you won't have to worry about having someone look after your kids every single time you go for a run.

Then there will be those days when there is just not much time. If you only have an hour to devote to running in the morning for example, you can pretty well roll out of bed and be running just minutes later without having to worry about dressing for the weather.

So if you want to be an Ironman or compete in that 10k or marathon coming up and you happen to live somewhere that is not all the best for running, or you have other obstacles that prevent you from getting outside to train very often, then get yourself a treadmill and park it somewhere in your house(perhaps in front of the T.V.) and start training for the big race.

If you enjoyed my article than you will "love" my Ironstruck website that is full of inspiration and training tips for the beginner triathlete/novice ironman. come for a visit... http://ironstruck.ca

Visit My Ironstruck bookstore and have a look at my tri books...Ironstruck...The Ironman Triathlon Journey" Ironstruck? 500 Ironman Triathlon Questions and Answers, And my Latest "Triathlete In Transition"