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

*Do not run during Week 3--bike or swim everyday. There is a high risk of injury.

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.

                                                                                                                              
                                
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                 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

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