Marathon Training & Racing from
Joe Bowman
All 50 States & DC under 3:00
Alright...the table below is not intended to push you through a specific weekly workout schedule,
but rather is a three week block of time within which you need to produce these results.  Three
weeks gives you time to adjust your intensity and distance and in doing so you'll give each of these
workouts a shot or two or three during the 3 week block.  Then it's time to step up to the next block.
Weeks out
from your
marathon
Speed
Strength
The closer you get to the race, the more
on target your training needs to be to this
table.  Don't panic if you're not doing the
work shown 12 weeks out but get busy
running because things only getting
tougher.
Repeats
Pick-ups
Med.
Long
Long
Pace
12
Quantity
5 X
7 X
12 miles
15 miles
6 miles
on the
track at
6:40
pace
Three months from the race.  You should
be getting stronger and faster.  You've got
to get your weekly long runs up near 17
miles and keep them there for the
duration of your training.
Distance
Miles
.35 to .4
miles   
(85% effort)
Time
6:10 mins
2:30 mins
1:30
2 Hrs
9
Quantity
6 X
9 X
13 miles
16 miles
6 miles
on the
track @
6:35
pace
Your mile repeats should be getting faster
and easier which should help make all
your key workouts a bit quicker.
Distance
Miles
.35 to .4
miles   
(85% effort)
Time
6:05 mins
2:30 mins
1:30
2 Hrs
6
Quantity
6 X
9 X
13 miles
16+
miles
9 miles
on the
track @  
6:40
pace
A month and a half to go.  You're about at
your peak.  You need to hold this for the
remainder of your training.
Distance
Miles
.4 to .45
miles  (90%
effort)
Time
6:00 mins
2:30 mins
< 1:30
2 Hrs
3
Quantity
7 X
11 X
13 miles
16+
miles
9 miles
on the
track @
< 6:40
pace
It's about time to wrap up your hard stuff.  
Keep the throttle down for a week and a
half, then back it down alittle
Distance
Miles
.4 to .45
miles  (90%
effort)
Time
< 6:00
mins
2:30 mins
< 1:30
< 2 Hrs
Marathon Training & Racing from
Joe Bowman
All 50 States & DC under 3:00
Thinking about joining the
50 state
sub3 club?
Are you out of your mind!
Cross your fingers and toes
(you're gonna need some
luck) then get busy running.  
No dues, no meetings, no
fame, but it will cost you a
small fortune (both in time
and money).  Be forewarned
though, even with sponsors
& speed, there are some big
hurdles.
Just to Name a Few...
Rebounding - Can you get
your legs ready for another
quality marathon in just 6
days?  And you better not be
one of those people who
develops blister and chaffs.
Your Brain - Do you have
one...many will question.  
And you'll question yourself
too.  But on race day, get it
together.  You have to relax,
run tough and be smart.
 
And stay positive!
Travel - Better have a good
airport and a lot of patience
...oh yeah and some money
...and you still could end up
sleeping in your car...
Ridge
Runner 2001
Nature's Call  - Too much
food and drink, too many
people in the potty line,
nerves in general...you don't
have time to stop and deal
with these things, so find a
food and drink routine that
works for you a stick to it.
Durability - Marathons are
packed into 6 months of the
year so unless you think you
can break 3:00 when you're
60 (a long range goal of
mine), you better learn to
run a minimum of 4 or 5 a
year...all under 3 hours.  I
had to repeat 17 states!
Health - A cough due to
cold, the flu, a stomach
bug...all things you have no
control over.  That overuse
injury...kind of in your
control, but they still happen.
Scheduling - Travel
itineraries, race schedules
(some states only have one
or two marathons), training
time, your work schedule
...you need a plan, but
expect it to change.
Weather - Mother Nature
can be cruel on race day.  I
had a 5 week stretch of cold,
wind and rain at every
marathon.
Join
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Ready?
Maybe
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Joe Now
Links
Joe
Train
Race
Pace
M
T
W
T
F
S
S
TTL
8 on trails
(7:30 pace)
6 on track
(6:40 pace)
10 - 12 miles
(7:15-30 pace)
1 hr of 2:30
pick-ups
Off
1 hr hilly gravel
(7:00 pace)
12 -16 miles gravel /
trail (7:00-15 pace)
55 to 60
miles
Does the week below look remotely similar to your normal running week?  It's mine.  Regardless of
whether I have a marathon on the schedule, I try to keep a routine similar to this so that I maintain a
sold base.
Once I get within about 8 weeks of marathon race day, the weeks start looking more like the one
below.  Note that it's not a lot more mileage; it's simply more intense running.  And it's not sexy
stuff...no ladders, no 400s, no 'at 5K pace' workouts.  If you know your 5K pace, you're probably
racing too many 5Ks right now.
M
T
W
T
F
S
S
TTL
8 on trails
(7:15 pace)
6 on track
(6:40 pace)
1:30 @
7:00 pace
1 hr of 2:30 pick-ups or
6 x 6:00/mile repeats
Off
1 hr hilly gravel
(7:00 pace)
16 miles gravel /
trail (7:00 pace)
60 to 65
miles
When I was working on my 50 states, my normal Sat / Sun out of town marathon looked
like this...

Sat - Up at 5am, pack travel backpack, head to train station, take train to airport, land at destination
by early afternoon, get rental car, find packet pick-up, get a sandwich and a local beer, check into
hotel, go drive some or maybe all of course, stop at a convenience store for food and drink for
morning, check out the town in general, find some carbs for dinner, watch the weather channel, go
to sleep.

Sun - Up at 5:30 (if the race was at 8:00), eat whatever sugary bread product I bought, drink alittle,
watch the weather channel, stop eating by 6am, take a nice long warm shower, start dressing (don't
forget the deo and nipple protection), do my 'business' (usually more than once), pack my to-go
bag, leave so I get to the start about 30 minutes before, sip alittle sports drink, find some bushes if I
have too but hopefully just sit in my car til 10 minutes before the start, take one last pee at the car
(not quite so easy for the ladies), do a couple of 50 yard turnovers on the way to the start, double
check my laces (double knots!), get done by 11:00, grab alittle food and drink, head back to the
hotel, hit the shower (yes warm shower, I don't care what they say), check out by noon, back to the
airport, on a plane by 3:00, home before dark, at work at 8:00am Monday, do it all again next
Saturday.