Training for a marathon - any suggested tips for a beginner?

[AdLib]

I am training for a full marathon.  I have completed several 1/2 marathons however need assistance in building distance.  Anyone have any tips for a beginner?

AdLib

[NewDawn]

Sorry I am unable to run but I send you Kudos for all your hard work and wish you well all the way to the finish line! Best of luck to you!

[1stepcloser]

Even though you have already done 1/2 marathons, read" the non runners marathon trainer" by david whitsett. It's based on a course he and his partner teach in the university of northern iowa. Yep they teach a class in how to complete a full marathon. You probably will be able to start half way in, but it gives you exact training logs for each week up until your race. Hope you enjoy it.

[AdLib]

1ststepcloser, many thanks. I will see if I can download the information
through Amazon. Event is in January, 2015 so it is good timing.

AdLib

[Heybales]

I've always found in order not to injure, or lesson chances anyway, is to run 3 times weekly.

1 day of hill sprints of 30-45 seconds, walk back down other side, with walking and slow jogging warmup and cooldown, 1 hr total. Train the lactate acid system, and perhaps move it higher too, which expands your aerobic range. Need rest day after this day, preferably rest day proceeding too so you have fresh muscles to really push it.

Another day of almost recovery run, middle of Aerobic HR zone max, to train the fat burning system. 1 hr, perhaps fasted first thing in morning before breakfast. Could do cross-training day after or before.

Then the long day, which is based on distance, also as mid-aerobic level or higher, but not above aerobic zone. This is the one you increase by 10% of total weekly mileage, since the other 2 probably stay same mileage. Rest day before and after.

Other beneficial thing, foot-time run, and distance run.

Foot-time run.

Take your estimated finish time and divide by 5. So say 4 hrs, 240 min / 5 = 48 min.

Walk 48 min, run race pace 48 min, walk 48 min, run 48, walk 48.

There - just did the time on your feet, and tested clothes, shoes, rehydration, refueling, ect. If it works, change nothing for the race. May need to do this again to test something else if it didn't workout.

But this is not such a huge stress you gotta have a week's recovery from it.

Distance run.

Pick 2 days where you can do a morning run, evening run, and another morning run, within 24 hrs. Each run is 9 miles. Top of aerobic zone.

There - just ran the distance within 24 hrs. Inspires confidence, and discover if body can take the pounding and see if anything shows up as an issues when really running the whole time.

This is a big stress, probably need 2-3 day recovery.

Cross-training day could be cycling, swimming, upper body lifting, ect.

Be aware the amount of deficit you take to lose weight will effect your ability to recover.

Those were 2 big things from advice from years ago I always make sure to get in.

[AdLib]

Heybales, thank you. I appreciate all the input and will be tailoring to my
own personal regime. Right now I run a 12 minute mile so it is truly more of
a speed walk than a run.

AdLib

[Heybales]

I couldn't walk that fast!

If it's not a purposely slow effort by you, then it's running.

Now, to that point, most of that training I mentioned is NOT about going as fast as you can - in fact that's counter-productive in the long run (ah!), and you must purposely slow down and "jog" so you can train your aerobic system to burn fat longer.

Or you'll never make the distance.

Do you use a HRM?

Or do the talk test?

You should be able to speak a short sentence at a time without problem, but not being able to sing well (no bearing if you sing well anyway).

If you are barely able to get a few words out without getting out of breath, then you are going too fast for marathon training. That's the expected results of doing the hill sprints, which would do you good too.

Here's a 2 week regime you would benefit from now and about 3 months out from race. Sprint Interval Training, not the same as HIIT, despite the link name.

http://www.exrx.net/ExInfo/HIIT.html

Warmup walk 5-10 min.

Sprint 30 seconds all out.

Walk recover and eventually very slow jog if able total 4 min.

Repeat 5-7 times.

Cooldown walk 5-10 min.

3 sessions a week for 2 weeks, just this, no other running, rest day between.

This has been shown in studies to improve endurance 2 x, and oxidation ability.

Then go back to regularly scheduled program. Then do it again later for another improvement.

[AdLib]

Heybales, thanks again. I did 14.5 miles today just a light 7 miles slow
jog and a walk return. It is 90 degrees and I felt like a real anchor butt.
I am building distance so not so worried about speed although my brain and
body are not in sync. I do not currently have a HRM but am looking into it
as I do have a Garmin Forerunner 220 watch that has a HRM for purchase.

AdLib

[Heybales]

Oh, get the HR strap for that Garmin then, great purchase.

Bummer you can't try out in store and then buy realistic prices elsewhere.

They have a soft-strap version, where the HR sending unit snaps in to soft-strap. Mine rubbed badly, so thin but to have good contact have to have tight, which caused some skin overlap. Well, move running, that's a bad combo. May not be for you.

They have a old hard-half-strap version, about arm pit to arm pit is firmer plastic tapering to thin, but main section is thiner and never had issues with it. Usually cheaper too, and easier to clean.