Training For Your First Marathon (Part 2)

How do you decide on a training plan?

You want to start with a mileage level you have been at for the past few months without jumping up too much in volume right away. A marathon training plan will gradually increase your mileage significantly over the course of the training plan.

Select a plan that starts where you are for weekly mileage, long runs & days per week running.

We want to make sure there is a foundation there before we begin marathon training

  • Running consistently for 6-12 months
  • Consistently running 15-20 miles per week for the past 3-6 months

Want an example of what the ‘prerequisite to marathon training’ should look like?

Check out our 12 week plan here

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How to Determine Paces for Training?

Before you start your training program, we want to test your current fitness level using a time trial or a race. Signing up for a local 5k is a great way to test your fitness. Based on your race result, you can calculate your current VDOT fitness and assess paces for your training plan. One of our favorite calculators is here: http://www.coachdino.org/VDOTCalc.htm

  • Train at your CURRENT fitness VDOT paces to get faster
  • Retest your VDOT every 6-12 weeks to ensure you are training at the right paces
  • Do NOT run more than 20% of your weekly mileage faster than easy pace
  • Make sure you are running the correct pace on your easy days! You can go SLOWER but you can NOT go faster!
  • Focus more on aerobic workouts like tempos, steady states, medium long runs over speed work

Need someone to help with your training? Is it too much information?

Fill out our form here

 

 

 

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