Question:
I want to get into the correct routine for building
up to a marathon next April. I have got a copy
of the 18 week training schedule from runners world.
Trouble is there are more than 18 weeks till the marathon
in April. Do I train for the first half and then repeat two or
three weeks and then carry on with the schedule?
Or do I build up all the time and duplicate some of the
last weeks? Or do I wait till its exactly 18 weeks away
before following the schedule? Or do I ( you tell me )
Answer:Assuming you are going with a novice marathon training program, I
think you have a few options:
1) Make sure you have a good base to work with at the start of the 18
weeks.
2) If your base mileage looks good, consider starting early and adding
a couple of more long weeks before the taper. Aim for 3 20-milers
rather than 1, for example.
3) If your base mileage is already higher than what the training
program starts with, look for a more advanced program. For example, I
know Hal Higdon (halhigdon.com) offers at least 4 different marathon
training programs.
The classic "It depends" I use my average mileage for the past year, which
in my case is 50-60 miles per week. Before a race I will bump that to 65 -
75 per week. The key in my opinion, is consistency, week in week out. If
you are consistent in your training and have done the work ramping up for a
race should not be a problem. Injuries usually occur when you try to do too
much too fast.
I would repeat the first 4-8 weeks of the schedule to extend the base
building period. Or take week 1 and run it twice (maybe 3 times) before
moving on to week 2 until you reach the 18 week mark. You can also repeat
some weeks with the schedule if you like.
