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.