A SUGGESTED TRAINING PROGRAM:

Maybe you watched the Olympics and were so inspired that you decided to try your first marathon.... Or maybe you have always wanted to finish a marathon but didn't know how to start your training... Or maybe you said to yourelf "Self, it is time to finish a marathon".... Whatever the reason you decided to finish your first marathon, this area is for  you.  It is a basic plan to get you from the starting line to the finish line.  No promises on how long it will take you to finish the marathon, however, if you follow the program, we are pretty sure you will finish your first marathon! 

Step 1. Find a Marathon

For a full list of marathons across the nation, click here!

Step 2. Follow the Program

1. Check with your doctor before you start any type of training program.

2. Prior to starting this type of program, you should be able to easily finish a 5k.

3. Pick a marathon at least 20 weeks from the start of this program.

4. Plug in the last week of workout on week #20 and work backwards to week #1.  That will be your starting date.

5. Each week consists of 4 given workouts/runs.  Depending on your work or lifestyle schedule, you plug in the workouts/runs in a way that works for you.  I

6. Injury prevention tip #1: It is always best not to increase your weekly miles by more than 10%.

7. Cool tip to remember: Try to vary the distance, speed, and courses you run as much as you can.

8. If you plan on winning a gold medal at the Olympics, this is not the training schedule for you!

9. If you miss a week of training, don't stress!  Just pick up your training the next week.  For example, if you miss week #8, then you miss it.  Just continue the schedule with week #9.

10. You will need hydration belts when you start getting into the long runs.  Stop by any Runners High location and find out what pack is right for you!

Good luck!

scroll down for the training program!!

Here is how it works:

On this side of the page is the program. On the other side of the page are some tips that might help.

Did you check with your doctor before starting any type of program?

TRY TO GET IN 3 TO 4 RUNS PER WEEK.

FIT THEM INTO YOUR LIFESTYLE/SCHEDULE.

Try finding a buddy to train with.  It makes it much more fun!

THERE ARE 4 MAIN RUNS:

1. THE LONG RUN (LR) IS THE MOST IMPORTANT RUN. TRY NOT TO MISS IT.  It is ok to walk, jog, and run this run. 

2. PACE RUNS (PR) BEGIN WITH A ONE MILE EASY WARM UP, THEN, BEGIN A PACE A LITTLE FASTER THAN YOUR MARATHON GOAL PACE. THIS IS FOLLOWED BY ONE MILE EASY.

3. STEADY RUN (SR).  THIS RUN IS GEARED TO BE RUN AT A STEADY PACE.  TRY TO KEEP ALL MILES AT AN EVEN PACE.  SPEED IS NOT IMPORTANT AND CAN BE DIFFERENT EACH TIME YOU RUN.

4. RECOVERY RUN (RR).  THIS RUN IS AN EASY RUN AS YOU FEEL DAY.  It is best done the day after the long run (LR).

WEEK 1

It begins...

L R - 6 miles

RR - 2 -3 miles

PR - 1 mile easy - 2 miles pace - 1 mile easy

SR - 3 miles

WEEK 2

LR - 7 miles

RR - 2 - 3 miles

PR - same as week one

SR - same as week one

WEEK 3

LR 8 miles

RR 2-3 miles

PR 1 - 4 miles pace - 1

SR 4 miles

WEEK 4

LR 9 Miles

RR 2 - 3 miles

PR 1 - 4.5 miles - 1

SR 4 miles

WEEK 5

LR 10 miles

RR 2 - 3 miles

PR1 - 5- 1

SR 5 miles

WEEK 6

LR This is a great week to do a 10K race. With a two mile warm up and one mile cool down, you will get in about 10 miles.  If not, an 11 mile LR will do.

RR 2 -4 miles

PR 1 - 5.5 - 1

SR 5 miles

WEEK 7

LR 8 miles

RR 3 miles

PR 1 - 6 - 1

SR 6 miles

WEEK 8

LR 12

RR 2 miles

PR 1 - 6 - 1

SR 6 miles (same as week 7)

WEEK 9

LR Either this week or week 10, it is time to find a 1/2 marathon... or, LR of 13 miles

RR 2 - 3 miles

PR 1 - 6.5 - 1

SR 7 miles.

WEEK 10

LR 14 miles

RR 3 -4 miles

PR 1 - 7 - 1

SR 7 miles

WEEK 11

LR 9 miles

RR 4 miles

PR 1 - 4.5 - 1

SR 8 miles

WEEK 12

LR 15 miles

RR 2 -3 miles

PR 1 - 7.5 - 1

SR 8 miles

WEEK 13

LR 16 miles

RR 2 - 3 miles

PR 1 - 4 - 1

SR 8 miles

WEEK 14

LR a great week to do a 10K!  Find one and do it

RR 3 - 4 miles

PR 1 - 5 - 1

SR 10 miles

WEEK 15

LR 17 miles

RR 2 miles

PR 1 - 8 - 1

SR 10 miles

WEEK 16

LR 18 miles (time to buy the shoes you are going to wear in the marathon).

RR 2 - 3

PR 1 - 5 - 1

SR 8 miles

WEEK 17

LR 20 miles 

RR 2 miles

PR 1 - 4 - 1

SR 7 miles

WEEK 18

LR 20 miles (your last long run)

RR 2 - 3 miles

PR 1 - 3- 1

SR 6 miles

WEEK 19

There is not much you can do to improve from this week on.  Yet, there are lots of things you can do to hurt your performance. 

From here:

No more long runs. 

Active rest (don't sit around).

LR 8 miles

RR 2 - 3 miles

PR 1 - 3 - 1

SR 5 miles

WEEK 20

MARATHON WEEK

Monday OFF

Tues. 1 mile easy.. 15 minutes steady... 1 mile easy

Wed. OFF

Thursday - 20 minutes easy jog

Friday- OFF

Sat. 2 miles walk/ jog

Sunday - marathon

Gebrselassie's 2:03:59 is the fastest marathon time ever!!

.....

Don't be afraid to run the marathon.  It is a big step and you can't cross a chasm in two small jumps.  Jump into training, running, and the marathon with one giant leap!

........................

There's no thrill in easy sailing, when the skies are clear and blue. 

There's no joy in merely doing things which anyone can do.

But there is some satisfaction that is mighty sweet to take

When you reach a goal that you thought you couldn't make.

.......................

GENERAL TIPS.

Hydration Tip:

If you are going to be training for more than 45 minutes, it is a great idea to carry water and/sports drink with you. 

Fuel Belt has a variety of belts that will hold enough drink, your cell phone, and sports packets. 

 Ultimate Direction has larger bottles and different types of packs available.

Nathan gives you another option of belts.

All three products can be found at Runners High.  We suggest that you come in and try them on, ask advice about what might work best for you, and pick out the color you like!

Energy Gels:

GU, Cilf Shots, and Power gel are great for those runs of more than 30 minutes. Simply open the packet, swallow, and go.  We strongly suggest you drink water with all gel products.

 What to drink during the marathon?  Find the marathon web site (of the marathon you plan to run), and look at what energy drink/food they are going to give out on the course. Purchase that product and give it a few tries on your training runs to see if they work for you! 

DO NOT try something new the day of the race.  The same can be said for foods you eat the day/night before your race.  These foods should be tried the night/day before your long training run.  What works for you (or doesn't) should be noted!

Clif Blocks are like gummy bears.  Best taken before and during the long run.  Make sure you drink!

 Clothing and Shoes:

Just like food, your shoes and clothes should be tested before your marathon. 

Nothing new should be worn the day of the race. All clothing should be worn a number of times on training runs prior to the race as well.

Shoes need to be worn on at least two long runs prior to the race.  During the course of your training, it is a good idea to have at least two pair of shoes.  One pair for the shorter/quicker runs and one pair for the longer runs.  The shoes you use for the longer runs are best used for your race.

Running shoes usually have a life of 300 - 500 miles.  Alternating shoes (by having two pair) may increase the life of your shoes.  However, any shoe with more than 500 miles of training should be considered your new gardening shoe!

Shoes are the most important part of your running needs.  Do not cut corners when purchasing your shoes!  The fitting of the shoe is very important.  When running a marathon, the foot swells about 1 - 1.5 sizes during the event.  Let the Runners High staff fit you correctly ! This is something one can't do over the phone.  Take your time, try on a number of pair and let the staff fit you right.

We were recently at a marathon expo.  People were trying on shoes that were displayed on a table.  The shoes were being sold as "gently worn"..... meaning, a customer purchased them, tried them, and returned them.  The table had 100's of pairs of "used" shoes.  We are not sure why any runner would buy someone's rejects and would not suggest purchasing a shoe that someone else has worn for your marathon training. 

Another tip when buying shoes.... you should ask the sales person one very important question:

"Are you on commission?"  If the answer is "yes", then, run, don't walk, out of that shop in a hurry!  

We suggest that anything that touches your skin (sox, tops, bras, the liner in the shorts, hat, etc.) should be made of a CoolMax type material.   The "tech" materials are far more comfortable and work better at moving water (sweat) away from the skin.

 Sox:   Do you need thin, thick, padded, low cut, double lay-r, or???? 

 The staff at Runners High can point out what shoes, socks, clothes, and hydration products might work best for you.  

 Bras: The right fit can make a world of difference. Here are a few simple steps that may help.  Not all bras are alike and not all bras fit alike. Grab at least three bras off the display and head into the dressing room. One size smaller, one size larger, and one what you would normally wear.

Cotton is really not a material of choice for a running bra.  Tech fabrics are usually the best. Ask the Runners High staff for help if you need it.

The base should feel snug and lie flat all the way around.  You should also be able to put one finger under the band on each side as well as the front and back.

The straps should not dig into the skin. You should be able to slide two fingers under each strap.  There are many different kinds of straps and our staff can help show you how a T-Back may or may not work for you.

Make sure the bra does not allow your skin to bulge out.  Seams should not be felt once the bra is on and make sure there are no wrinkles or gathers or the bra is too big.

When trying a bra on, jump up and down or run in place to make sure there is enough support.  It is a personal choice.  Just make sure the bra does not twist, move, or ride up and down. See the Runners High bra page for more info.

Shorts: There are so many choices!  Colors, split leg, form fitting, loose, short shorts, and so much more.   How to make the right choice for you?  Simply put, it is fit, comfort, and what you like. There is really only one way to tell what short is the right one for you.  Try some on, see how they feel, how the look, and if you are comfortable in them.  Some shorts have a "short in short" feature. These shorts are wonderful for marathon or long runs because they help reduce the chaffing of the skin (thighs) that many runners face on long runs. Skorts are the latest in fashion and function for woman.  They are really a nice fashion forward running piece!

 Sun glasses: It has been found that by wearing sunglasses, the face muscles remain more relaxed (no squinting) and help relax the body.  If you are not into sunglasses, then a hat or visor also works well.

Body Glide: Do you chafe?  Try some Body Glide.  This skin lube is used on any area of the body that may be sensitive to friction. 

If you are looking for a spray on skin lube, Tri-Slide is the way to go!  It gets between the toes, in hard to reach places, and you can share it too!  

Guys, here is a tip that may really help.  Put a band aid over each nipple before any long run.  This prevents chaffing as your shirt moves during the run.

Training in bad weather:  We live in Southern Calif!  We don't have bad weather.  Rain, wind, a cool day... not that big of a deal!  Get out there and go.  When it is raining or windy, you will find the hardest part is just getting out the door.  But after you are out the door, the run is another run (and often better than some you may have had on a day with great weather!)

And how wet can you really get once you are wet?  If it rains, just get out the door and go!

Should I run in the morning or in the evening?  That is a common question. And the answer is: for the long runs, we suggest you train at the same time of day your race will be at.  As for the rest of the training runs, it depends on what you like and your lifestyle allows.  In short, it is up to you.  As long as you get the training in, it really does not matter what time of day you go out and train.

What about cross training, weight training, and swimming?  Yes, yes, yes!  If you are able, these are all a great way to supplement your training.  Notice we did  not say replace, but we said supplement.

Pre Race Jitters?  Even the elite runners get them.  They are normal!  No matter what, keep the positive thoughts coming.  Any negative thought should be replaced by a positive thought. Any doubt should be replaced by "I can do it".

Nutrition:  We are not going to get into nutrition here.  You already know what to do and if you don't, there is a mountain of resources that are out there for you (free too!).  Eat plenty of fruits and veggies, drink lots of water, cut out the sweets (but not all the way!), and enjoy life. No silly diets!

More tips to come.  Check back often