| Marathon Training & Racing from Joe Bowman All 50 States & DC under 3:00 |
A successful marathon race is all about proper pace and preparation, so it only makes sense that
you combine the two in your daily training regiment. Preparation takes many forms but pace is just
a simple number...so pace should be easy, right? It can be, but you better do the preparation.
Starting to feel the relationship?
Check out the Training Topics and Racing Topics for general preparation stuff and go to Cool
Running's Pace Calculator for per mile pacing information (or check out the chart below). Below
the chart you'll see base building logic and on the side bar you'll see three relationship
comparisons that should help you dial in the proper pace.
you combine the two in your daily training regiment. Preparation takes many forms but pace is just
a simple number...so pace should be easy, right? It can be, but you better do the preparation.
Starting to feel the relationship?
Check out the Training Topics and Racing Topics for general preparation stuff and go to Cool
Running's Pace Calculator for per mile pacing information (or check out the chart below). Below
the chart you'll see base building logic and on the side bar you'll see three relationship
comparisons that should help you dial in the proper pace.
| Race Race Race Time Pace Time Pace Time Pace 2:45 6:17 2:50 6:29 2:55 6:40 3:00 6:52 4:00 9:09 5:00 11:27 3:05 7:03 4:05 9:21 5:05 11:38 3:10 7:15 4:10 9:32 5:10 11:49 3:15 7:26 4:15 9:44 5:15 12:01 3:20 7:38 4:20 9:55 5:20 12:12 3:25 7:49 4:25 10:06 5:25 12:23 3:30 8:01 4:30 10:18 5:30 12:35 3:35 8:12 4:35 10:29 5:35 12:46 3:40 8:23 4:40 10:40 5:40 12:58 3:45 8:35 4:45 10:52 5:45 13:09 3:50 8:46 4:50 11:03 5:50 13:21 3:55 8:57 4:55 11:15 5:55 13:32 |
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Recognize that pace is a moving target up until about a month out from the race. If your training is
going well, you should be getting faster so plan to re-evaluate your pace from time to time. To help
you improve your pace, you first have to build your stamina and that means longer and longer
individual runs. Think about these things as you build your base:
going well, you should be getting faster so plan to re-evaluate your pace from time to time. To help
you improve your pace, you first have to build your stamina and that means longer and longer
individual runs. Think about these things as you build your base:
- The Long Run - Regardless of your expected
marathon time, I just don't see doing a run longer than
three hours. I'm not gonna stop you from a longer run,
but I feel like being on your feet much longer than 3
hours at one time will zap your legs in the coming days,
and that's no good. You've got a mileage base to
build for goodness sakes. Same applies for building
up to your three hour run. You can't expect to run for
an hour the first week and then do two hours the next
week...endurance takes time. Adding too many miles
too quickly is a recipe for injury. The 10% rule (no
more than a 10% increase from long run to long run...
and mileage week to mileage week) has always been a
good measure. I'd also tell you to be aware of how you
feel around 2 o'clock the day after your long run. If
you're not a bit tired and sore, you have more to give
in either speed or distance the next week. A little
fatigue is expected, but allot (i.e. your legs aren't going
to cooperate on a run today) means you shouldn't
increase anything yet.
- The Medium Long Run - If your long
run is three hours, then your medium
long run should be 1/2 to 2/3s the
length of your long run, so 1:30 to 2:
00. Can you make time for a two hour
run in the middle of the week? Really
try to do it at least a few times during
your training program.
- All Other - If you only do two runs
during a week, do the long and the
medium long...that's five hours at it's
peak and there's nothing wrong with
that. BUT if you only do these two
runs, you can't really improve. It's all
about conditioning and conditioning is
all about consistency. Beside, if you
only try to do these two long runs a
week, these runs will eventually get
slower and slower.
| If you haven't seen the core workouts for a sub three marathon effort, go check 'em out. You'll see some general similarities and you'll see some added speed work. If you think you're getting closer and closer to a Boston Marathon Qualifying Time, go look at that page as well and see if it helps you dial things in a bit more. And what about a training chart? Hats off to Hal Higdon and his Training Schedules. |
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