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
| 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.
| 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 |
| 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 |
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.
The Complete List of Stew Smith's eBooks:
General
Fitness and Nutritional Guides for Everyone
The 45 Day Beginner Guide to
Fitness
The 45 Day Intermediate Guide to Fitness
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 Special
Forces Physical Fitness Workouts
New - Combat
Conditioning Workout
The Army Special Forces / Ranger Workout Phase 1 & 2
The Army Air Assault School Workout
NEW - The Coast Guard Rescue
Swimmer Workout - NEW
The OCS, ROTC, Service Academy, &
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Navy, Air Force, and Coast Guard OCS Workout
The Service Academy Workout (West
Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The Army Air Assault School
Workout
The Law Enforcement
Physical Fitness Test Workouts
The FLETC Workout - Ace the PEB
/ Same as Blackwater's TestThe State / Local Police Academy Workout
The Public Safety Diver
Workout
Border Patrol Agent Workout
ATF Agent Workout

__________________________________________________________________________________________
Stew Smith, former Navy SEAL and fitness writer is certified by the National
Strength and Conditioning Association (www.nsca.com) as a Certified Strength and
Conditioning Specialist (CSCS). Email him personally at
stew@stewsmith.com or
stew@mycustomworkout.com
New Venture -
www.mycustomworkout.com
Online Downloadable Workouts Available at StewSmith.com