Cavedog Running

Run more, run less, crosstrain, tempo runs, intervals, 20 milers...AAAHHHHHHHH!!

There are so many marathon training plans on the internet that it is nearly impossible to figure out what to do. As I have stated earlier, I don't believe there are any shortcuts to marathon training. If you are a first time marathoner or just enjoy finishing marathons, picking a training plan is pretty easy. Just choose a plan that progressively builds the miles and throws in some speedwork. Smart Coach on the Runner's World website does a pretty good job.I have used a plan like this for my first marathon and it got me to the finish.

I have to wonder about the Run Less, Run Faster plan and book through Furman University that use three "quality" workouts each week with intervals, tempo run and long run with cross training sandwiched in between. The book even tells you exactly what paces to use to help you achieve a Boston Qualifying time. I have tried this one and it is sometimes hard to hit some of the paces and the weekly mileage only works out to about 30-40 miles max. They also throw in five 20 milers spaced over the course of the plan. When I did this plan, I ended up combining it with the great plan by the Hanson's running group which takes out the 20 milers in favor of nothing over 16 miles.

I can see where a Run Less program would work for someone in their forties who has a huge aerobic base from year's of running but are a little torn up and could use less miles. I ran in high school and didn't run for years after. I came back to running less than three years ago so I didn't have that huge aerobic base.

The Hanson's plan is really good. The plan is a progressive mileage plan that includes all the usual type runs. They tell you what paces to run based on your current race pace which is helpful and pretty spot on. Their reasoning for not running 20 milers makes sense to me. Even though I can run them (and have), I don't include them in my training. The thought is that the too much recovery time is needed considering most people can't run 20 miles in 2.5 hours or less which is about the recommended longest time for a run. Even the Hanson's elite runners like Brian Sell do not run more than 16 miles in one session. They will do multiple sessions in a day though to get their mileage up to well over 100 miles per week. Yes, a lot of elites run more that 20 miles for a long run, but their 20 miles doesn't even take 2 hours. 20 miles just seems to be the magic number for the pinnacle long run in most plans. In a lot of European plans, the longest run is 30KM or about 18 miles.

One tried and tested method is Arthur Lydiard training. After reading more about his training last fall, I put it to use and I credit the training for my 3:16 at Gasparilla Marathon (even though I did not get a full training cycle in)  as well as my 5K and half-marathon improvements. The training just makes sense to me.You can explore Lydiard and read good overviews of his training HERE. Be sure to click the Training tab and read the full text of the Osaka lecture. Also read this literature that has a sample of a training schedule HERE.

Lydiard is credited as the father of jogging and the misunderstood long slow distance. I say misunderstood because some believe LSD is just that, slow. Not necessarily. LSD is nothing more than aerobic running which allows you to build your aerobic base without killing yourself. Hence the motto "Train, don't strain".

The training is built like a pyramid where each part prepares you for the next. First, you establish a base of aerobic running. No huffing and puffing here, just a lot of comfortable running. Even Lydiard's Olympic Sprinters started their training cycle building an aerobic base. Makes sense, even sprinters have to provide oxygen efficiently to their muscles. Another good thing about the length of the runs is you get used to being on your feet for longer periods. After a while, an hour run feels like a half hour and hour and a half runs feel normal while 2 hour runs push but don't feel overwhelming. Next on the pyramid is hill training to build strength to prepare for the next phase of speed work. Once speed work is complete comes a period of conditioning which contains more race specific work. The training concludes with a freshening up period to allow the body to recover from all the training and get ready to race (but it is not time off).

As with everything, a training plan should be as individual as you are. Don't go blindly following any plan, tweak it to your needs and ability.

Personally, if you are an experienced runner with time goals or a really motivated and disciplined beginner, go with the Lydiard plan as I believe it makes sense and is working for me. You don't have to do it exactly as laid out. Tweak the length of training sessions to your ability and build up your miles.

If you are an absolute beginning runner. Start out with a "couch to 5K" program that blends walking with increasing amounts of running that will get you to the finish line of a 5K in about 8 weeks.

For beginning marathoners (you should at least be able to run a whole 10K without stopping) who just want to finish, use a progressive program that will build your miles steadily. All a beginner needs to do is build their ability to run far. I am not sure why they include any speed work for anybody who will be doing a marathon at a 10 minute per mile pace or greater. Speed work isn't going to make you faster, aerobic runs will.

I wish everybody luck with your training and racing. Hope to see you at a race soon!!