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Running a Marathon?  Or Just Starting?

It appears the free Six Week Running Program prompted many to write in this week not only to say thanks, but to make more specific requests concerning 10 km runs, 10 mile runs, ½ marathons, and marathons. Here is one from a Naval Officer who is about to run the Marine Corps Marathon:

The Marine Corps Marathon is at the end of October. Do you have or recommend any running programs to help those of us running it to max our performance? This will be my fifth MARCORPS Marathon and it seems that I am always just doing my 5, 8 and 12 mile runs every other evening (roughly) with a few 15 milers. Any plans to put one on the web like your PRT program? Thanks for any advice you can provide us and thank you for a wonderful column on Military.Com!

My personal rule for clients who request training plans for running of such long races is to take your time and build up to nearly 25-30 miles a week before you really start concerning yourself with improving your performance in the marathon itself. This alone can take anywhere from 10-15 weeks depending upon your running schedule. The standard rule of ramping up your running is adding 10-15% per week.

A common running plan we used at SEAL Training when recovering from an injury OR when recruits were just beginning to train for SEAL Training is a 15 Week plan that can be found in the BUDS Warning Order.


The first six weeks are designed for a beginning runner or one who is recovering from an injury as seen in the chart below:

Running Plan I - Beginning Runners

Running Plan II - Intermediate Runners

Wk Mon Tues Weds Thurs Fri
1 1-2 mile Bike or swim 1-2 mile Bike or swim 1-2 mile
2 2-3 miles Bike or swim 2-3 miles Bike or swim 2-3 miles
3* Bike or swim Bike or swim Bike or swim Bike or swim Bike or swim
4 3 miles Bike or swim 3 miles Bike or swim 3 miles
5 2 miles 3 miles off 4 miles 2 miles
6 2-3 miles 3-4 miles off 4-5 miles 2-3 miles


*Do not run during Week 3--bike or swim everyday. There is a high risk of injury statistically at this week in training.

The following nine weeks will take you to a level where you can seriously start to train for a marathon without risk of serious injury. Just climbing to this level of running could cause tendonitis and other joint pains due to the harshness of running on the body. (FACT - 30-60% of all runners get injured every year - Runner's World). It is NOT recommended to start Running Plan II until you can perform week six from the Running Plan I.

Running Plan III - Intermediate / Advanced Runners
 

Wk Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 3 miles 5 miles off 3 miles 5 miles 2 miles off
2 3 miles 5 miles off 3 miles 5 miles 2 miles off
3 4 miles 5 miles off 6 miles 4 miles 3 miles off
4 4 miles 5 miles off 6 miles 4 miles 3 miles off
5 5 miles 5 miles off 6 miles 4 miles 4 miles off
6 5 miles 6 miles off 6 miles 6 miles 4 miles off
7 6 miles 6 miles off 6 miles 6 miles 6 miles off
8 6 miles 6 miles off 6 miles 6 miles 6 miles off
9 6 miles 6 miles off 6 miles 6 miles 6 miles off


*Work on speed and goal pace during Weeks 8-9 (minutes/mile).


Once you have the foundation of running thirty miles per week under your belt, you are now ready to train at your goal mile time and distance. Usually Saturday and Sunday make the best days for your longer run so Monday and Friday will be off days in order to recover and prepare. The chart below is a 12 week plan for a Marathon:

12 Week Running Plan for Better Marathon Performance - Very Advanced Runners
 

Wk Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 off 8 miles 5 miles 6 miles off 6 miles 6 miles
2 off 8 miles 6 miles 6 miles off 7 miles 7 miles
3 off 9 miles 6 miles 6 miles off 8 miles 8 miles
4 off 9 miles 6 miles 6 miles off 10 miles 6 miles
5 off 10 miles 6 miles 6 miles off 12 miles 6 miles
6 off 11 miles 6 miles 6 miles off 14 miles 6 miles
7 off 12 miles 6 miles 6 miles off 16 miles 6 miles
8 off 12 miles 6 miles 6 miles off 18 miles 6 miles
9 off 12 miles 6 miles 6 miles off 19 miles 6 miles
10 off 10 miles 6 miles 6 miles off 20 miles 6 miles
11 off 8 miles 6 miles 6 miles off 10 miles 6 miles
12 off 6 miles 6 miles off off 2 miles marathon


Goal paces
10:00 / mile = approx. 4.5 hours
9:00 / mile = approx. 4 hours
8:00 / mile = approx. 3.5 hours
7:00 / mile = approx. 3 hours
6:00 / mile = approx. 2.5 hours

The following links are great sources for runners and people who wish to start running and achieving the marathon distance goal:

Marathon Distance Running
Your Marathon Running Schedule

These workouts are recommended running programs that have worked in the past for many people, but they may not be right for you. Check with your doctor prior to starting any exercise routine (especially running) or you may find yourself reading the articles in the StewSmith.com Archives about Lower Back or Knee Injuries.

Links to Stew Smith eBooks
Army Navy Air Force USMC Coast Guard
eBooks eBooks eBooks eBooks eBooks

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Stew Smith is a former Navy SEAL and Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association.  He specializes in military and law enforcement fitness, particularly Special Operations units.  Please feel free to email him at Stew@stewsmith.com with any comments or questions.



 

Stew Smith's published books can be found in major bookstores and online retailers. They include:

Published Books / DVDs 

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness
 The Special Operations Workout
 The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD

The Complete List of Stew Smith's eBooks:

 

General Fitness and Nutritional Guides for Everyone

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Diabetic Prevention Workout / Diet

The Athlete Workout - Rugby, Soccer, Lacrosse & Football
The Busy Executive Workout Routine

The Six Week Advanced Weight Training / PT Guide
The Perfect Pushup Workout

 

The Special Forces Physical Fitness Workouts
New - Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-6
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout  Phase 1 & 2

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout Phase 1 & 2

Air Force PJ / CCT Workout

NEW - The Coast Guard Rescue Swimmer Workout - NEW

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout

USMC OCS / TBS Workout
The Air Force OTS Workout

The Service Academy Workout (West Point, Navy, Air Force Academy)

The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The Army Air Assault School Workout

The Army Airborne Workout
 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy Workout

The DEA Workout

The FLETC Workout - Ace the PEB

The State / Local Police Academy Workout


The Fire Fighter Workout
 

                 
               

          

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Some Titles Above available in Print Softcover Format

to www.stewsmith.com