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Marathon Training

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Magic Mile Information

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Training Book Recommedation - Galloway Training Programs to use in conjuction with the schedules below.

Marathon Time Goal —for runners

Note: This is the minimum that I’ve found necessary to prepare for the goal. If you are already running more than this amount and are able to recover between workouts, you may continue to do what you are doing—but be careful.

BASIC TRAINING INFORMATION

1. I don’t recommend that first-time marathoners try for a time goal. Run the first one to finish, running mostly at a comfortable training pace.

2. To begin this program, you should have done a long run within the past 2 weeks of at least 7 miles. If your long one is not this long, gradually increase the weekend run to this distance before starting this program.

3. What is my current level of performance? Read the chapter in the book Galloway Training on “Choosing The Right Goal...”. After you have run 3-4 “magic miles” (MM), multiply by 1.3. This tells you what you are currently capable of running in a marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs and speed training listed in the schedule.

4. What pace should I run on the long ones? Take your MM time and multiply by 1.3. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60° F or cooler. It is always better to run slower than this pace.

5. Pace the long one so that you aren’t huffing and puffing—even at the end.

6. When the temperature rises above 60° F: Slow down by 30 seconds a mile on long runs and the race itself for every 5 degrees above 60° F.

7. Run-walk-run ratio should correspond to the pace used.
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

8 . It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running in doing this, but you’ll increase your fatburning potential. Don’t do exercises like stair machines that use the calf muscle on recovery days.

Have Fun!

TIME GOAL MARATHON TRAINING SCHEDULE

For rmore information on marathon and half marathon training, we recommend Jeff's current book Galloway Training Programs.

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