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Beginner Marathon Training Guide

 
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Beginner Marathon Training Guide - November 5, 2010 12:21:37 PM   
SpokanePT

 

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From: http://www.accelerationdeerpark.com
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Here is a marathon training guide for beginners from Acceleration Physical Therapy in Spokane WA. Would love some feedback from the forum.

http://www.accelerationphysicaltherapy.com/Marathon-Training-for-Beginners.html
Post #: 1
RE: Beginner Marathon Training Guide - November 5, 2010 6:39:20 PM   
TexasOrtho


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I like what you are doing.  I've run 5+ halfs and my first full last year (Austin 26.2 in Feb). 

The running volume seems a bit low and I'd put another week in for the taper, but it should be ok for the folks just trying to finish.  With that program though, the runner might get pretty overwhelmed by the 26.2.

Just some feedback. 

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Certified Strength and Conditioning Specialist
Movement Science Podcast and Blog

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RE: Beginner Marathon Training Guide - November 7, 2010 10:54:01 PM   
SpokanePT

 

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When I have tried to run four days per week in the past, I found that not only did I mentally get really tired of running, but by the end it didn't feel good to run. My goal for the Marathon here in Spokane in May is 4 hours, so obviously not lightning speed. In terms of taper, what do you recommend for taper from the longest run to race day both in number of days as well as miles per day?

Acceleration Physical Therapy in Spokane WA

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RE: Beginner Marathon Training Guide - November 8, 2010 2:20:36 PM   
TexasOrtho


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Are you naturally a fast runner?  A four hour marathon is roughly 9 min/mile pace for 26.2 miles.  If you are a strong runner, this shouldn't be too tough.  If you have difficulty with mental fatigue running more than 3 times per week, you might struggle getting to the four hour mark.  It is amazing how much fatigue kicks in around mile 18-20. 

You want to build up your mileage to do at least one or two 18-20 mile runs a month before the marathon then slowly taper.  www.halhigdon.com is my favorite resource. 

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Rod Henderson, PT
Board Certified Orthopedic Specialist (or Super-Freak)
Certified Strength and Conditioning Specialist
Movement Science Podcast and Blog

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Post #: 4
RE: Beginner Marathon Training Guide - November 8, 2010 2:32:21 PM   
grifffdog

 

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The old Runners World, 70's, early 80's had some guidelines for the novice runner to work up to a marathon which I recall being quite sensible. Of course , where would one find issues that old? Major/university library, perhaps. Perhaps worth the effort?
Grifffdog

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RE: Beginner Marathon Training Guide - November 8, 2010 3:49:43 PM   
TexasOrtho


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As an example.  If you want to run a 4 hour marathon, you should be able to hit a half in 1:53, 10K in approximately 50 minutes, or a 5K in less than 25 minutes.  Those are pretty good benchmarks.

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Certified Strength and Conditioning Specialist
Movement Science Podcast and Blog

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RE: Beginner Marathon Training Guide - November 8, 2010 4:03:51 PM   
Sebastian Asselbergs

 

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I am well on the way then - easy.

Oh wait....."hit a half in 1:53" ..."half" does not mean half a lap on a track? 

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RE: Beginner Marathon Training Guide - November 8, 2010 6:31:00 PM   
SpokanePT

 

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I would say that I am very close on your times for a half, 10k and 5k. Let me be clear about working out. I plan on doing more cycling, as this is my preferred event and is easier for me to get to with my schedule. I used Higdon for my first half 10 years ago, but I think I will respond better to three days per week. We will know in May.

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Acceleration Physical Therapy in Spokane WA Acceleration Physical Therapy in Deer Park WA

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RE: Beginner Marathon Training Guide - November 8, 2010 8:54:50 PM   
SJBird55

 

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I read too much and can't remember specifics... but on twitter, I'm pretty sure some of the triathlon folks I follow have tweeted the concept of minimal running.  Probably something over at active.com  I remember reading it and to be successful with marathons, one can run less and perform quite well.  If my mind recalls what I read, I'll post it here.

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RE: Beginner Marathon Training Guide - November 8, 2010 9:29:13 PM   
TexasOrtho


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I really enjoy my Vibrams but don't have the cajones to train in them full time (yet).

A bit of background on me as a "runner".  I'm no natural by any means having picked it up for my first 10k back in 2005.  I've since run a load of half marathons, 10k, 5k, and one full marathon last year.

Personal best is 1:59:00 half marathon in Austin a few years ago and 52:25 10K.  I bonked at the hotter than usual San Antonio Marathon for a 4:50 finish. 

Based on my experience I wished I had paid more attention to the taper as I actually ran 26.2 three weeks before the marathon itself...stupid.  At mile 20 of my long training run, I figured "what the hell" and did the full.  It beat me up.

After all this, my gold metal goal for this year is 4:15.  My "freak nasty" goal is 4:00 if my weight is below 180 and I've hit 1:53 or better in the half.  Otherwise, I'm going for my gold.

It's amazing how challenging the full is.  A good rule of thumb is that the true half way point is mile 20.  Not mile 13.1. 

I've toyed with the idea of the FIRST training programs which recommend training harder on fewer days of the week.  I like this and used it for my last 5K. 

Either way.  If you want to not be miserable on the day of the event, you will need to train long or train hard.  Don't short yourself on both.  Best of luck to you.

BTW I haven't told you this before but I really like the town of Spokane.  Visited it for the first time this year.

_____________________________

Rod Henderson, PT
Board Certified Orthopedic Specialist (or Super-Freak)
Certified Strength and Conditioning Specialist
Movement Science Podcast and Blog

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Post #: 10
RE: Beginner Marathon Training Guide - November 9, 2010 12:23:45 AM   
SpokanePT

 

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Next time you are in town, we should take a jog, as I think we are about the same pace and Spokane has some of the best running paths in the northwest. I have done several events that were quite long, but all of them have been multi-sport events. I've been out in races for 14 hours, but never run further than a half marathon. My partner keeps telling me that it is more difficult, so I suppose I plan on doing it just so that I don't have to listen to her talk about how I have not done one. Either way, without some sort of motivation, I tend to slack on miles and effort regardless of the sport. Keep us posted on how you do.

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Acceleration Physical Therapy in Spokane WA Acceleration Physical Therapy in Deer Park WA

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RE: Beginner Marathon Training Guide - February 23, 2011 4:05:12 PM   
SpokanePT

 

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I have been doing a blog about my training so far. http://www.accelerationphysicaltherapy.com/Acceleration-PT-Blog.html

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Acceleration Physical Therapy in Spokane WA Acceleration Physical Therapy in Deer Park WA

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Post #: 12
RE: Beginner Marathon Training Guide - May 14, 2011 11:30:42 PM   
SpokanePT

 

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I had a great time at the Windermere Marathon here in Spokane, WA. Rod, I couldn't agree with you more that the halfway point on a marathon is mile 20. Blog post here.

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Post #: 13
RE: Beginner Marathon Training Guide - March 25, 2012 10:57:19 AM   
jma

 

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Nice informative link

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RE: Beginner Marathon Training Guide - February 25, 2013 9:06:02 AM   
Mike Wilson

 

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From: United States
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Nice link shared, well Marathon is most prestigious event for sprinters therefore too much competition is there. you need to be so though to tackle all the challenges. Taking good diet and keeping yourself hydrated will help much. high protein diet will be preferred.

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