The following article is geared towards marathon and half marathon training programs. No single training plan will work for everyone. This article describes various training classes and plans for beginning, intermediate, and advanced runners.
- Step 1: Get your doctor's approval and perform screening tests for the activity you wish to pursue.
- Step 2: Learn how to run correctly. The single most important thing I wish I had done before starting any training plan was to learn "how to run" with an optimal running form.
- Step 3: Find the correct running shoes for your foot type/gait.
- Step 4: Purchase a sports watch or have some means of monitoring pace and distance. In terms of the "best", I think the Garmin Forerunner 310XT
along with the optional heart rate monitor and cadence sensor is the ultimate training tool. They also offer model 405 that's smaller, but I like the bigger screen on the 310. With the 310XT, I don't have to go to the track to run intervals. It allows me to enter custom programs such as 1 mile warmup, 3 times 1 mile at a certain pace, and a 1 mile cooldown. It then indicates with both a certain type of beep and an on screen message when one interval is about to end and another is about to begin. If you fall below your goal pace/heart rate/distance, it will beep and let you know to speed up. But one of the best things I have found is that it wirelessly transmits my workout data to connect.garmin.com and provides an interactive route map, detailed splits, and workout summary. If you're really serious about your running, I believe having the correct tool is important. This tool allows you to analyze your performance data. You can then adjust your training based upon that analysis. Plus it gives a very good calorie based computation based upon your heart rate. It's one of the more accurate ones I have seen as far as calorie expenditure for running/cycling.
- Step 5: Determine your current level: beginner, intermediate, or advanced. There are some general definitions of these categories below.
- Step 6: Determine your short term and long term goals. For example, an absolute beginner might have a short term goal of completing a 5K and a long term goal of completing a half or full marathon. An advanced runner might have a short term goal of running a marathon with a Boston Qualifying time and a long term goal of running the Boston Marathon.
- Step 7: Pick a training plan/program that fits your current fitness level and goals and that takes into account factors such as susceptibility to injury, time available for training, recovery time required between workouts.
I began running at the age of 43. My Mom had recently passed away from breast cancer and my Dad had died several years earlier of heart disease. I was at a turning point in my life and knew I needed to do "something" but wasn't sure what the something was. I had started walking out at my local park. Runners would pass me and I would look at them with envy, wishing I could run more than a few feet without having to stop.
Three years and several training classes/programs later, I qualified for the Boston Marathon. I have taken RunOn's Running 101, Running 201, Running 301, and Marathon classes. I loved every single class and my coaches and pace leaders were wonderful!
In the Dallas/Fort Worth area, several training programs are offered by running groups or running stores. These include RunOn, Dallas Running Club, Luke's Locker, Fort Worth Running Company, and RunWell Training.
Before tackling the marathon or half marathon distance, I personally feel that beginners should tackle a 5K, 10K, and 15K first. Then once the base is built, a good marathon or half marathon training program will be less strain on your system and more fun. Some beginning marathon training programs are spread out over a year and incorporate the shorter distance races as part of your training plan.
If I had not had access to a training program, I probably would have gone with one of the following training plans:
- ChiRunning Beginner 5K Training Program. This 8-week run/walk program is designed for people whose end goal is to run a 5K and are looking for a gradual approach to help them safely transition from a run/walk to a run-only program with proper technique.
- ChiRunning Beginner 10K Training Program. This 10-week program has two programs: A Run/Walk program for walkers transitioning to running and a Run-only program, for beginning runners. Both programs are 10 weeks long, teach proper technique and keep you injury-free!
- ChiRunning Beginner Half Marathon Training Program. For the beginner runner graduating from a walking or run/walk program, this 16-week training program will comfortably guide you to your half marathon using the ChiRunning principles of energy efficiency and injury prevention.
- ChiRunning Beginner Marathon Training Program. The acclaimed ChiRunning system now offers this 24-week guide to a pain-free marathon. Join thousands of runners who have used the ChiRunning focuses, lessons and workouts to achieve marathon success.
- Couch to 5K in 9 Weeks
- Runner's World Marathon Training for Beginners. This program assumes that you've been running at least 12-15 miles a week for several months, that this is your first marathon, and that your goal is to finish.
- Hal Higdon's Training Programs
The one thing I think most beginners don't understand is pacing. I've seen a lot of beginners start running a distance run too fast and then have to stop. Distance running (specifically marathon and half marathon distances) is done at an aerobic pace, not a sprinting pace. If you have never run a race before, it's difficult to know what your pace is. If you have run a race recently, you can use a tool such as the McMillan Running Calculator to determine your pace for different distances and different types of runs. For a beginner on a distance run meant for building endurance, I believe it's a good idea to run at a pace you can maintain, even if that pace is a slow shuffle. Once the endurance base is built and the body has adapted to the activity (which may take several months), then speedwork intervals and tempo runs can provide improved paces.
Hal Higdon defines an intermediate runner as follows: "You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at distances between the 5-K and the Half-Marathon."*2
Runner's World has a similar definition: "This program (Marathon Training for Intermediate Runners) assumes you have been running 20-25 miles per week for several years, and that you have completed at least one previous marathon."*3
As an intermediate runner, I participated in both RunOn's Training Programs and the Dallas Running Club's Training Programs. I enjoyed both programs and both provided excellent training and information. RunWell Training is owned by a former Dallas Running Club officer, pace leader, and coach and offers some great programs as well.
If I had not had access to a training program, I probably would have chosen one of the plans listed below. I have the ChiRunning Book and DVD before they came out with the training plans and I use the information in it on a regular basis.
- ChiRunning Intermediate Half Marathon Training Program. This 12-week program is designed for those of you that can comfortably run a 10k without stopping. Using the ChiRunning technique, this program will help you sharpen your running skills and ensure that your event will be pain and injury-free.
- ChiRunning Intermediate Marathon Training Program.The acclaimed ChiRunning system now offers this 20-week guide for more experienced runners. Join thousands of runners who have used the ChiRunning focuses, lessons and workouts to achieve marathon success.
- Runner's World Marathon Training for Intermediate Runners. This program assumes you have been running 20-25 miles per week for several years, and that you have completed at least one previous marathon. Your goal: to finish in a specific time.
- Hal Higdon's Half Marathon Training Programs. Hal offers 12 week half marathon training plans for novice, intermediate, and advanced runners, as well as walkers.
- Hal Higdon's Marathon Training Programs. Hal offers 18 week marathon training plans for novices, intermediates, advanced, novice supreme, and personal best.
The advanced runner is a competitive runner accustomed to running at least 35-40 miles/week (e.g. 5 times a week at 7-10 miles per run) for at least 2-3 years, has run several races (including 2 or more previous marathons), and regularly runs intervals.
- Runner's World Marathon Training for Advanced Runners. This program is for runners accustomed to running 35-40 miles a week and are looking to qualify for the Boston Marathon.
- FIRST Training Program from the book Run Less, Run Faster. I use a variation of this program. It helped me to qualify for Boston. I like it because it is pace/distance based. It will tell you exactly how long/far/what pace to go run. It also has Boston Qualifying Training Plans for the different age groups. It does not do periodization. It does all three types of workouts (tempo, speedwork intervals, long runs) during the entire training program. It also has you run faster than other programs, with a faster pace for most of the key workouts. It is based upon 3 days/week of running where each of those 3 days is a key workouts. There are no "junk miles". And an important part of the program is 2 days of cross training in the appropriate aerobic zone. I have modified this program for my own training plan to add an additional day of running, replace some of the workouts with hill repeats and medium long runs, and modify some of the long runs to be fast finish long runs.
- Hal Higdon's Half Marathon Training Programs. Hal offers 12 week half marathon training plans for novice, intermediate, and advanced runners, as well as walkers.
- Hal Higdon's Marathon Training Programs. Hal offers 18 week marathon training plans for novices, intermediates, advanced, novice supreme, and personal best.
- Advanced Marathoning - 2nd Edition by Pete Pfitzinger and Scott Douglas
- Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach by Brad Hudson and Matt Fitzgerald
- McMillan Running Custom Training Plan
References/Footnotes:
*1Boston Marathon Medical Directors: Pierre d'Hemecourt, MD (Co-Medical Director), Sophia Dyer, MD (Co-Medical Director), Aaron Baggish, MD
*2Hal Higdon's Web Site
*3Runner's World Marathon Training for Intermediate Runners