MARATHON AND HALF-MARATHON TRAINING

Click below to access the various training schedules.

Novice Half-Marathon, Novice Marathon

Intermediate Half-Marathon, Intermediate Marathon

Advanced Half-Marathon, Advanced Marathon

These training programs should be considered relatively basic. The intention is to provide a group training environment and basic coaching. Although the marathon distance can be intimidating, the preparation necessary is not very complicated. The two essential components are consistently doing long runs and remaining injury free. The long run is the foundation of marathon training. It is during those workouts that the body develops the greatest amount of adaptation. Our training schedules have long runs which top out at 20 miles. We do not believe it is necessary or beneficial to exceed 20 miles in training for the majority of runners. Exceeding 20 miles is likely to set you back by causing an excess amount of fatigue, which can be difficult to recover from quickly. Save the 20+ mile distance for race day.

The workouts provided here are designed around the Tuesday and Thursday group runs and the Saturday morning long runs. Depending on what program you are following there are various distances prescribed for Monday and Wednesday. Friday is recommended as a rest day so that you are feeling fresh for the long run on Saturday.

It is okay to tailor your workout schedule to better fit your personal schedule and preferences. We recommend that you review other marathon training programs such as those found at www.runnersworld.com,www.halhigdon.com, and www.marathontraining.com. That will provide a good perspective on various training philosophies and allow you to figure out what options you have for customizing your own schedule.

Mike is more than happy to talk to anybody individually in order to provide more personalized recommendations.

Speedwork
There is a noticeable absence of speedwork in these training programs. Speedwork is generally reserved for more experienced runners who are interested in being competitive. For those runners who are doing their first marathon and who have little experience at running long distances there is too much risk of injury associated with speedwork to make it a worthwhile component of training.

Active Recovery
Active recovery is basically some form of light aerobic exercise besides running. Because the long run can be so fatiguing and stressful on the body it’s healthy to avoid running the following day. Light cardiovascular exercise helps clear out lactic acid and other toxins from the muscles. Good exercise choices for recovery days are hiking, cycling, and swimming. The idea is to avoid impact oriented exercises.

Hydration
It is essential that you keep your body well hydrated during long runs. It is advisable to carry water or an electrolyte drink (i.e., Gatorade) with you during the runs. For the Saturday morning long runs hosted by our store we provide an aid station which can be accessed on both the out and back portions of the route.

Nutrition
Learning how to take in calories is crucial to having a positive marathon experience. Energy gels are the most popular form of nutrition for runners because they are so easily absorbed. They can be likened to a concentrated dose of Gatorade. It is important to get used to eating gels or whatever is your preferred energy source during training. As a general rule, you should never try anything new for the first time during a race.