Marathon training program

Marathon training program

Post by Tomaz Susta » Tue, 03 Sep 1996 04:00:00


After few years running (at the moment 60 km/week)I finaly decide to
prepare myself for marathon. I'm planing to run marathon in May 1997.
I'm looking for a good (6 running days/week) training program.

BTW: My goal is to run 3:30

Any help will be apreciated

--
Thanks in advance
        Tomaz
===============================================
Tomaz Sustar      (Ljubljana / Slovenija)


 
 
 

Marathon training program

Post by Kerry Kenne » Sun, 08 Sep 1996 04:00:00

Quote:

>After few years running (at the moment 60 km/week)I finaly decide to
>prepare myself for marathon. I'm planing to run marathon in May 1997.
>I'm looking for a good (6 running days/week) training program.
>BTW: My goal is to run 3:30
>Any help will be apreciated
>--
>Thanks in advance
>    Tomaz
>===============================================
>Tomaz Sustar      (Ljubljana / Slovenija)



Tomaz:

I've applied modified Jeff "Galloway's Book on Running" to 8 marathons
of 5hrs, 4hrs, 3hrs:30min, 3hrs:20, 3hrs:10min and now 3hrs:00mins
(which I plan to run Sep 22).  I completed the 100th Boston marathon
in 3:09 (April 15, 1996) (course congestion and headwinds prevented a
faster time for me) .  I met with Jeff this Feb '96 in Ottawa and
thanked him for the advice in his book which I applied with intensity
adjustments.  His book is very thorough as a generic planning guide to
running a marathon.  He indicated that he wouldn't change anything in
the book (circa 1984).  [To order call  (404) 255-1033 ext 12 or write
to JFG, Ltd, PO BOX 76843, ATLANTA, GA 30358].
My adjustments which I apply in the 16 weeks leading up to a marathon:
1.  Speed (Mondays): Galloway applies speed after hills while I do
them concurrently.   I apply the one mile repeats every week  starting
at 2 and working up to 12 (with 1 minute rest between each) adding one
per week whereas he applies them every second week and increases by
two.  I agree with his rate which is approximately halfway between 10k
and marathon race pace which incidentally is near the anaerobic
threshold.
2.  Tempo (Wednesdays):  I've added Tempo runs.  I run an 8 to 11 mile
tempo at marathon race pace during a bi-weekly 14 mile run which I
alternate with my distance run.
3.  Distance(Wednesdays): No change.   Applied every second week
starting at 16 miles and working up to 26 miles (which I apply twice).
4.  Hills(Saturdays/Fridays): Changed from his Wk 1 to Wk 3.  I apply
hills from week 1 to week 6,  every week starting at 4 reps and
working up to 12 reps on the treadmill at 5k pace for 30 seconds each
at 10 degree elevation.  I again do hills during weeks 11 to 14 on
Fridays which are 10 repeats of 500m hill near marathon pace both up
and down the hills.
5.  Balance:  The other days of the week are similar to Galloway's
which for a 3hr marathon leave only a handful of days off during 16
weeks.

Regards, Kerry (back from  Boston)

 
 
 

Marathon training program

Post by Ray Kitt » Mon, 09 Sep 1996 04:00:00



Quote:

>>After few years running (at the moment 60 km/week)I finaly decide to
>>prepare myself for marathon. I'm planing to run marathon in May 1997.
>>I'm looking for a good (6 running days/week) training program.

>>BTW: My goal is to run 3:30

>>Any help will be apreciated

>>--
>>Thanks in advance
>>        Tomaz
>>===============================================
>>Tomaz Sustar      (Ljubljana / Slovenija)



When I was getting ready for my first marathon I, too, had a 3:30 goal. Then I
received the best running advice I have ever had. This person told me to do 2
things. First of all he said don't line up at the front of the pack at the
start. All the elite runners and zealots will go flying out of the gate like
it's the Kentucky Derby and if you start slower you'll pass most of them
around the 15 mile mark anyway (he was right). Secondly, he told me to leave
my watch at home. His rationale was that you only run one first marathon.
You're not going to win anyway so who cares what your time is. Just let your
legs carry you around the course, enjoy the scenery, talk to people and revel
in the fact that you're in the process of a major accomplishment. I did this
and still finished in 3:33. I know this doesn't really answer your question
about training but my first marathon is such a sweet memory for me I had to
pass this on. As far as my training went I followed Galloway to get ready and
it was great. Above all, have fun.

 
 
 

Marathon training program

Post by S.Miede » Wed, 11 Sep 1996 04:00:00

Tomaz,

I'm going to work out a similar schedule in few weeks, so hang in there!

regards,

Swier Miedema

--

09/10/96 11:18
---------
Using: OUI PRO 1.5.0.2 from http://www.dvorak.com

 
 
 

Marathon training program

Post by S.Miede » Wed, 11 Sep 1996 04:00:00

This is very sound advice!!!

hear, hear!!

--

09/10/96 11:18
---------
Using: OUI PRO 1.5.0.2 from http://www.dvorak.com