16 Week Marathon training plan?

16 Week Marathon training plan?

Post by Brian Huethe » Tue, 06 Jun 2006 06:00:36


I ran my first marathon last Oct (Chicago). My time was around 4:20. I felt
like I certainly had more in me at the end, but being my first, I just
wanted to finish...

In any case, I am training again. When I compare my training log now to that
of last year I can see that I am clearly a stronger runner (i.e. running 4-6
miles at 7:30 pace fairly easily, whereas last year it took me months to run
at that pace). I certainly don't think I can get a Boston qualifying time my
2nd marathon, but I want to train as though that is my goal. But I just
don't know what sort of pace I should be doing training runs at. Also, my
training is complicated by the fact that I am simultaneously training to
climb Mt Rainier in July (a very tough endurance climb). One of the climbing
guides said to not do my long weekend runs til after the climb. He said he
has run several marathons and finds that to be a good rule.

So given that I won't be starting my long runs (as in 12 miles plus) til 3rd
week of July, what sort of plan should I be on? I have a way better base
than last year. Right now I am running around 10 miles a week. I know that
is well under the recommended base of 20-25 miles a week the month before
training. But all the hiking I have been doing has my legs in very good
shape (usually 1 10 mile, 6-8 hour hike per weekend, at good enough pace to
keep my heart rate around 160 the entire time; and with 45 lb backpack)  Any
help is appreciated!

thanks,

brian

 
 
 

16 Week Marathon training plan?

Post by Phil M » Tue, 06 Jun 2006 08:36:33

Quote:

> I ran my first marathon last Oct (Chicago). My time was around 4:20. I
> felt like I certainly had more in me at the end, but being my first, I
> just wanted to finish...

> In any case, I am training again. When I compare my training log now
> to that of last year I can see that I am clearly a stronger runner
> (i.e. running 4-6 miles at 7:30 pace fairly easily, whereas last year
> it took me months to run at that pace). I certainly don't think I can
> get a Boston qualifying time my 2nd marathon, but I want to train as
> though that is my goal. But I just don't know what sort of pace I
> should be doing training runs at.

Have you recently run any shorter races? A 10K would be good just to see
how far away you are from realistically shooting for a Boston qualifier.
That's sort of how I did. But I didn't even think about it until I was
running some 10K times that were in line with a BQ. Once you run your
10K, plug the time into this web site:
http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm
It will tell you what your marathon time would be, assuming you trained
appropriately for it. You can also see what you get for the various
training paces - long runs, easy runs, tempo runs, VO2 workouts, etc.

--
Phil M.

 
 
 

16 Week Marathon training plan?

Post by aeiou » Tue, 06 Jun 2006 17:19:17

Quote:
> Have you recently run any shorter races? A 10K would be good just to see
> how far away you are from realistically shooting for a Boston qualifier.
> That's sort of how I did. But I didn't even think about it until I was
> running some 10K times that were in line with a BQ. Once you run your
> 10K, plug the time into this web site:
> http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm
> It will tell you what your marathon time would be, assuming you trained
> appropriately for it. You can also see what you get for the various
> training paces - long runs, easy runs, tempo runs, VO2 workouts, etc.

Nice link, thanks
Quote:
> --
> Phil M.


 
 
 

16 Week Marathon training plan?

Post by jimjones.. » Wed, 07 Jun 2006 09:16:26

Quote:

> I ran my first marathon last Oct (Chicago). My time was around 4:20. I felt
> like I certainly had more in me at the end, but being my first, I just
> wanted to finish...

> In any case, I am training again. <snip>

I'm training for the Chicago Marathon this year myself--first time! (C:
 The most helpful site I've found, both for training plans and for
advice, is Hal Higdon's site:

http://www.halhigdon.com/

Hal is the author of "Marathon: The Ultimate Training Guide".  His site
has a lot of training plans and advice on it, plus there are great
interactive forums:

http://www.trainingpeaks.com/halforumslogin.asp

The audience there is very knowledgable, very encouraging, and since
Hal moderates the forums, there are no spam/off topic/offensive posts!
(C:

Hope this helps, and best of luck!

Jim

 
 
 

16 Week Marathon training plan?

Post by rick+ » Wed, 07 Jun 2006 23:12:55

Quote:
> So given that I won't be starting my long runs (as in 12 miles plus) til 3rd
> week of July, what sort of plan should I be on? I have a way better base
> than last year. Right now I am running around 10 miles a week.

I hope you talking about a 2008 Chicago marathon with that kind of
base.
I'd work the next two years, running year round, to get the base up to
40 to 60 miles a week, then start working in the long runs.