I’ve been thinking a lot about my marathon coming up in November. I’ve had some doubts about being able to do it. Questions on whether I signed up too soon and if I should just get a few half marathons under my belt first… If I should work on speed work so my first marathon is ‘fast’… If I should even set a time goal at all…. Just a lot of thoughts.
As I was drawing out my training plan I looked up Jeff Galloway’s plans again and saw this. I’ve seen it before in his “Book on Running” but I don’t think I read all the stuff before hand. OMG I feel recharged and READY to tackle the marathon with this E-A-S-Y training plan that’s called “to finish”. I suggested it to Heather as the one we follow, but I also felt like I wanted to do more than just “finish” I wanted to hit a time goal. Now I feel like I’ve had a little sense knocked into me. I think I need to get one marathon under my belt before I set a time goal.
Anyway- just spreading the good word :) You can see the full details of his “Marathon To Finish” training plan by visiting his website here. But just read these great tips!! The man is a genius I tell you :)
Marathon To Finish—for runners and walkers
How to Train for Marathon by Jeff Galloway
This program is designed for those who have been doing some running or walking for a few weeks. If you think that you need more conditioning before starting the program, use the “conditioning program”.
Note: This is the minimum that I’ve found necessary to finish with strength. If you are already running/walking more than this amount and are able to recover between workouts, you may continue to do what you are doing—but be careful.
- I don’t recommend that first-time marathon participants try for a time goal. Do the first one to finish, running/walking at a comfortable training pace. (THANK YOU JG!!!!!!!!!)
- To begin this program, you should have done a long run/walk within the past 2 weeks of at least 3 miles. If your long one is not this long, gradually increase the weekend run/walk to this distance before starting this program.
- (Runners) What is my current level of performance? Read the chapter in this book on “Choosing The Right Goal…”. After you have run 3-4 “magic miles” (MM), multiply by 1.3. This tells you what you are currently capable of running in a marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs listed in the schedule. Even in the marathon itself, I don’t recommend running this fast—run at the training pace that was comfortable for you on your last long runs.
- (Runners) What pace should I run on the long ones? Take your MM time and multiply by 1.3. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60° F or cooler. It is always better to run slower than this pace.
- Walkers and runners should pace the long one so there’s no huffing and puffing—even at the end.
- When the temperature rises above 60° F: runners should slow down by 30 seconds a mile for every 5 degrees above 60° F on long runs and the race itself. Walkers, slow down enough to avoid huffing and puffing.
- Run-walk-run ratio should correspond to the pace used (Runners).
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec
- Walkers—see the walk-shuffle ratio that works for you to avoid huffing and puffing
- It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running/walking in doing this, but you’ll increase your fatburning potential. Don’t do exercises like stair machines that use the calf muscle on cross training days.
- Be sure to take a vacation from strenuous exercise on the day before your weekend runs/walks.
- Have fun!