A get you around 16 week Marathon training programme

Running man · #1 28.04.2009, 23:14

Hello all

After a few discussions on this forum regarding training programmes for doing a marathon, here attachd is a classic beginner's programme for first timers, mixing some walking with running, over 4-5 days a week.

The idea here is to get you fit enough to make it round the course, regardless of speed, so there'll be very little fast work. You need to build up endurance and the schedule will help you to cut down on body weight.

The first thing is simply to get used to running regularly. Pace isn't important, in fact it's a good idea to go out with the slowest group of friends or clubmates can find.

The only serious training is the long weekend Run / ramble. If you walk, walk briskly most of the way and put in the occasional trot. You shouldn't get too sweaty or short of breath, but you'll be spending long enough on your feet to build up your endurance.
You may find that, after the initial burst of enthusiasm, regular training starts to get tedious, and you may be tempted to miss a day or two. Try to resist this, because the schedules rely very much on continuity. If you're forced to miss most of a week for some reason, don't proceed to the next week, but repeat the one you should have done. It may mean you have to miss half or all of the two-week module in Weeks 13/14, but at least you'll have built up to the 'basic platform of fitness' in the right way.

Also I can send you Intermediate 4 hour to 4.30 aim training programmes and also advanced 3.30 to 4 hr aims, but these are for people already taking sport on a regular basis.

Keep on running

Running Man

Running man · #2 28.04.2009, 23:32

Hi All

This attachment a basic excel sheet is too big for the English forum, so If you want this beginers training program or even an Intermediate runners 4 hour program then send me a PM with your direct email address.

Regards.

Running man

#3 29.04.2009, 00:20

Thanks running man.
I can see here the start of a very useful thread. What I propose is, let your opening post be generic (as it is now, but please remove individual people's names). Individual people can then state their specific conditions/concerns which may justify deviations, and we can discuss it to help them and for general use.

I start with myself. I have been an underweight but otherwise perfectly healthy specimen all my life. Over the last 2 months of some serious cycling I am now having noticeable improvement in my leg musculature and overall weight (and bigger "glutes"

). Surprisingly, when I returned to running after 1-2 month gap (The Greifensee run I told you about), I noticed my running has actually improved in the period. Earlier I only used to run 3-5 kms 2-3 times a week, and walk on other days.

The point is, weight increase and cycling seems to beneficial for me. So, unlike most other people I would hope to put on an additional kilo by the time of my targeted marathon, rather than lose weight.

Given this background, what I had in mind was something like this: I will do one 10 km on our Wednesday group runs, and a longer run of say 20 km on weekends. Rest of the days I will just enjoy cycling/badminton and walking/rest days. Cycling will keep my muscles and cardiovascular stronger, giving time for bones/ligaments to repair. And badminton will prevent my upper body from degenerating due to redirecting of scarce resource to my lower body (I don't want to look like those marathon runners with thin arms, however much I admire them). And gorge on all the chocs and cheeses guiltlessly

.

Does this plan make sense? Feel free to post your comments/critique; I would appreciate them

#4 29.04.2009, 00:47

	Quote:	Running man
	Hello all The idea here is to get you fit enough to make it round the course, regardless of speed, so there'll be very little fast work. You need to build up endurance and the schedule will help you to cut down on body weight. The first thing is simply to get used to running regularly. Pace isn't important, in fact it's a good idea to go out with the slowest group of friends or clubmates can find. The only serious training is the long weekend Run / ramble. If you walk, walk briskly most of the way and put in the occasional trot. You shouldn't get too sweaty or short of breath, but you'll be spending long enough on your feet to build up your endurance.

I have sent you an email for the Excel sheet, but it might still be useful if you mention here what speeds/distance range you have in mind just so people can have a feel of what we are talking about. Just approximate figures. Because I have seen this happening in the EF cycling group, what is "slow and fat burning ride" for someone can be gut-busting near-death experience for another

Running man · #5 29.04.2009, 09:13

	Quote:	Niranjan
	I have sent you an email for the Excel sheet, but it might still be useful if you mention here what speeds/distance range you have in mind just so people can have a feel of what we are talking about. Just approximate figures. Because I have seen this happening in the EF cycling group, what is "slow and fat burning ride" for someone can be gut-busting near-death experience for another

My you do waffle, Ok, to make it easier they are all 16 week training programs.

The first get you around program for first timers will aim to get you around. most proberbly the 5 hour mark.

The intermediate can aim to get you around in between 4 hrs and 4.30.

and the advanced runner program will aim for 3.30 to 4 hour time ( and is for experienced runners).

You can mix and match other types of training if you like, but my sessions are based for running only.

All will guarentee you getting fitter and if you eat the correct food and don't drink too much beer then you should lose quite abit of weight over this period.

Running man · #6 01.05.2009, 09:10

Quick bump up te list for you all