Picking The Right Marathon Training Plan

It's that time of year! Many runners around the country and world are contemplating running a fall marathon. Whether it's your first marathon or 20th, picking a marathon training plan can be a daunting task. Most plans are designed for 16-weeks of training leading up to race day. However, there are plans that are as short as 8 weeks and as long as 26 weeks. To pick the plan that's best for you, you need to determine your running experience level. Take a look at the running levels below and find the one that best describes your current running. Be honest with yourself. Over estimating your weekly mileage may cause you to select a training plan that's too ambitious for you.

Running Experience Level:

Novice-completely new to running

Beginner-current weekly mileage = 15 to 25 miles; men who want to finish in 4:00; women who want to finish in 4:20.

Intermediate-current weekly mileage = 25 to 50 miles; men who want to finish in 3:30 or less; women who want to finish in 3:50 or less

Advanced-current weekly mileage = 40 to 60 miles; men who want to finish in 3:00 or less; women who want to finish in 3:20 or less

Elite/Competitive-current weekly mileage = over 50 miles; men who want to finish under 2:30; women who want to finish under 2:50

Novice runners should not run a marathon. Don't be discouraged though. Start running, join a local running group, and get yourself to the Beginner level by banking at least a year's worth of regular running. You need to be running 3-4 times a week and have a weekly mileage base of about 15-25 miles before contemplating a marathon. Runners with a solid mileage base before beginning marathon training will experience a better training experience as well as decrease their chance of injury.

If you're a Beginner runner, make sure you choose a training plan that's designed for a first-time marathoner. These training plans are usually built around 16-24 weeks. They usually devote the beginning weeks to building a solid mileage base before kicking in the longer runs. Check out the following training plans for beginner runners from Running Planet, Runner's World, Hal Higdon, and Jeff Galloway.

Intermediate runners are pretty safe with a solid 16-week training plan. Plans for Intermediate runners usually incorporate varied workouts such as easy runs, tempo runs, speed work, and long runs. Intermediate runners, especially ones who have been running for several years, need to be careful not to be too ambitious in selecting a training plan. Just because you can run a fast 5K or 10K doesn't mean that will pan out for a marathon. I myself have been guilty of picking a more advanced training plan and then getting discouraged partway through the training. Better to start off with a more appropriate plan and then make modifications along the way to ramp up your training than to start out too ambitious and have to back off on your training plan. Check out the following training plans for intermediate runners from Cool Running, Sports-Fitness-Advisor, Runner's World, and Hal Higdon.

Advanced runners are logging a lot of weekly miles (40-60) and they're interested in a sub 3:00(men) or sub 3:20(women) marathon. Training plans for the advanced runner are similar to the intermediate plans but usually involve more runs at marathon race pace and incorporate more intense speed work, hill work, and/or tempo runs. These plans also usually contain more 20-mile long runs. Check out the following training plans for advanced runners from Hal Higdon, Runner's World, Cool Running, and Sports-Fitness-Advisor.

Elite competitive runners are a different breed. If you're an elite marathoner, you probably don't need my guidance in selecting a training plan. More than likely an elite marathoner would not be using a generic training plan, but instead one that has been specifically designed to meet his/her specific needs, body type, and training style.

No matter what your level of running experience, make sure you're in good health prior to taking on any training plan. If it's your first marathon, it's probably not a bad idea to let your doctor know of your plans and get his/her seal of approval before beginning your training.

Two other groups from which you need support are your family and friends. Training for a marathon is a big commitment and one not to be taken lightly. Getting in all those runs means time away from your friends and family. Having their support can help ensure a positive marathoning experience. If possible try to involve your friends and family in some aspects of your training so they don't feel excluded. This could be actually accompanying you on some of your runs or meeting you at different spots along your long-run route with water and sports gels. The more they understand what you're going through, the more they'll want to support you on this adventure.

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I'd like to thank Eliseo Santos http://eliseosantos.carbonmade.com/, the artist who created the new RunnerDude's Blog banner. Looks great! Now if I can only get my arms to look as buff as the dude in the logo.

Sweaty? Salty? Stinky?

If you're like me, after a run you're soaking wet, salt-crusted, and have a less-than-fresh aroma, even in the winter! One of my favorite weekly running routines is to meet my running group early every Saturday morning for a long run. Afterwards we head to Panera's for bagels and coffee to relax and socialize. I usually keep a change of clothes in the car, but even then I'm worried that my post-run condition will offend other patrons at the restaurant. Only consolation is that the rest of my group is in the same shape I am. That is until one of my Twitter friends, Martha Van (MarthaVan) shared with me a product she's created called ActionWipes.

ActionWipes are sports wipes made specifically for adults. A quote on the ActionWipe Website says, "Your face is not a baby's butt. Don't wipe it like one!" That kind of says it all. Martha's created an oversized moist towelette that's durable, washable, alcohol free, that's safe for your face, sensitive skin, kids, and pets. You can even use them as a warm compress by heating them in the microwave or as a cold pack by placing them in the freezer or using them with ice. I was curious (as always) and asked her if I could try a pack. Because of my sensitive skin, I was a little skeptical about the wipes, but I gave them a try after last week's long run. Result? They worked great! The wipe was big enough that I only needed one to clean my face. The fragrance was nice. Didn't smell like a baby nor was it too perfumey. Best of all, I didn't break out. It usually takes a few hours for a rash to develop if I'm going to have a reaction, but none occurred.

Another good thing about ActionWipes that a typical baby wipe can't do is be reused. Yep, you can wash the wipes and use them later like a regular cleaning rag. I haven't tried these claims out, but the Website says the wipes are also good for soothing sunburn, insect bites and poison ivy, as well as cleaning scrapes, cuts, and road rash. I tried the "Big Wipes." You can also purchase natural bug repellant, slick lube, body wash, and body cream. Check them out at ActionWipes.com or at the ActionWipe blog.

You're in luck Panera's patrons of Greensboro! You'll have one less salty, smelly runner on Saturday mornings! Thanks Martha!

Long Run, Fast Run?

One of my running buddies, Les, kids that his longest run of the week often ends up being his fastest. I think that probably happens any time you get a group of runners together. You're bound to have a little healthy competition take place. Or, is it just a natural thing to get warmed up and then speed up on a long run?

Historically, the rule of thumb has been that your long run should be run at a slow steady pace with the main goal of building endurance. That all makes sense, but I've often wondered, however, that if you never speed it up on some of those long runs, how are you going to maintain your desired race pace for 26.2 miles? I'm not advocating running your long runs at break-neck speed, but should the entire run but at such a slow pace?

Well, as usual, when I get curious about something I start doing a little digging. What I found was that some of the newer marathon training programs have actually begun to incorporate two types of long runs.

Long Run #1: a long, steady, easy run at a conversational pace. The goal of this run isn't pace but getting the body used to being on its feet and running for the 26.2 miles.

Long Run #2: a long run that breaks the run into three parts.

Part 1: Running the first 2/3 of the run at a conversational pace.

Part 2: Averaging race pace along the last 1/3 of the run.

Part 3: Sprinting to the finish at below race pace.

Both types of runs have equal importance and should be alternated in a training plan. Long Run #1 helps teach your body to burn fat and store glycogen while also preparing your body to run even when it gets fatigued. In essence, building your endurance both mentally and physically. Long Run #2 begins at a conversational pace like Long Run #1 and continues for about 2/3 of the run. Then the pace increases to marathon race pace for the last third of the run. The very end of the run is a sprint to the finish. So, on an 18-mile long run, a runner wanting to average an 8:00 marathon pace would start Long Run #2 at an 8:30-9:00 pace and continue this for about 12 miles. The last six miles would have an average pace of 8:00 with the last stretch speeding up to a sprint of a 7:15 to 7:30 pace.

Greg McMillan of McMillan Running recommends that Long Run #1 should be done year round, but that runners should only incorporate Long Run #2 in the last 8-10 weeks of a marathon training plan to avoid peaking too soon. McMillan also advocates weaning yourself off carbohydrates in order to teach your body to burn its internal stores of energy and not rely on external sources like sports gels. Click here to read more about McMillan's view.

So, get out there and run and speed up those long runs from time to time!

Got Milk? Chocolate Milk?

Recent research shows that drinking chocolate milk helps athletes recover from strenuous exercise just as good as sports drinks like Gatorade. The findings help dispell the idea that high-tech supplements are better than whole foods when it comes to athletic performance.

Sports drinks do a great job of providing carbs, fluids and electrolytes that athletes lose through sweat. Chocolate milk does that too, but it also has protein that researchers say helps speed-up muscle recovery time. Researcher, Joel Stager, Ph.D. of Indiana University says that chocolate milk has an optimal ratio of carbohydrates to protein to help refuel tired muscles. In addition to the protein, milk also provides calcium and Vitamin D which are key in building strong bones.

And if that's not enough to get you to down a glass of chocolate milk after your next run, keep in mind that Michael Phelps drank chocolate Carnation Instant Breakfast in between races during the 2004 Olympics. Check out the video clip below about Michael Phelps in the 2008 Olympics. He's using a more high-tech recovery drink, but Men's Health Magazine mentions that you can get basically the same benefits from 1% chocolate milk.

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In a Calorie Quandary?

Now that we have the skinny on fat, what about calories? How many calories does a runner need each day? How does training for a marathon figure in? Sounds complicated, but with a little basic information about yourself, you can figure out your specific caloric needs in four easy steps.

Step 1: Resting Metabolic Rate (RMR) - The number of calories needed just to live and breathe. Multiply your weight by 10 calories per pound or 22 calories per kilogram.

___(lbs) x 10calories/lb = ___calories for your specific RMR

Example: 160lbs x 10 calories/lb = 1600 calories/RMR

(or)

___(kg) x 22calories/kg = ___calories for your specific RMR

Example: 73kg x 22 calories/lb = 1606 calories/RMR

Step 2: Daily Activity Level (DAL) - Extra calories based on your daily activity level (not including running or exercise)

• Sedentary = 35% x RMR

• Active during the day = 50% x RMR

• Extremely active during the day = 65% x RMR

Example for an active 160lb person: 50% x 1600 = 800 calories

Step 3: Running Calories (RC) - Additional calories based on your running

100lbs = 80 calories per mile; 45kg = 80 calories per mile

120lbs = 95 calories per mile; 55kg = 95 calories per mile

140lbs = 110 calories per mile; 64kg = 110 calories per mile

160lbs = 125 calories per mile; 73kg = 125 calories per mile

180lbs = 140 calories per mile; 82kg = 140 calories per mile

200lbs = 155 calories per mile; 91kg = 155 calories per mile

To calculate calories burned for other crosstraining activities, click here.

Step 4: Put it all together
___RC + ___DAL + ___RMR = ___Total Calories

Example for a person weighing 160lbs who is active during the day and runs 5 miles a day:

625RC + 800DAL + 1600RMR = 3025 Total Calories

Don't forget to subtract the RC calories from the total calories on days that you're not running or crosstraining. Also, be sure to spread your calories over the course of the day so that your body has a continuous source of energy. Please keep in mind that the formula above is just a guide to help you better understand your caloric needs while training. Depending on your running pace and weight, you may need more or less calories per day. For more information on daily caloric intake check out The Family Guy's Guide to Getting in Shape.

Conscious Running

I've been reading more and more about using good running form, Chi running, and using yoga to help with running. From Danny Dreyer (author of Chi Running) to Roy Wallack (author of Run for Life), I've discovered a common trend—pay attention to your running. I've started to think of this as conscious running—being aware of your form and breathing while you run.

While Chi Running and Run for Life are different in many respects, they have the same goal—making running a safe and effective lifelong program for health, fitness, and well-being. Chi Running stresses the importance of the mind-body connection and using proper body alignment while running.

Avoiding a heel-strike foot landing is the other common thread I've noticed. Some experts support a flat foot strike while others endorse a midfoot or forefoot strike. Basically, heel striking is like hitting the brakes with every stride. This tends to jar your body out of alignment as well as causing deceleration which you have to overcome by pushing harder with every toe off. This extra effort eats away time and expends needless energy. Landing with a flat foot, mid foot, or fore foot greatly shortens the amount of time your foot is on the ground which helps you move forward more quickly.

Shoe companies are even noticing this trend as shown by some of their newest releases. Karhu's new Fulcrum Technology claims that it minimizes the time the heel is on the ground. Newton and Vibram Five Fingers also have shoes designed to promote a midfoot or forefoot strike. Even the more mainstream running shoe company, New Balance, has developed the New Balance 800 shoe which promotes a midfoot strike. Check out the clip below from New Balance about the shoe.

Roy Wallack stresses in his book, Run for Life, that you really don't need a special shoe to learn how to do a midfoot or forefoot strike, but he says that barefoot running or using a shoe like the Vibram Five Fingers helps to more quickly achieve a midfoot or forefoot strike.

So, bottom line, pay more attention to your running form. No matter which strike you're using, being more conscious of your running form will help you better evaluate your running needs so you can make the changes you see fit.

To order your own copy of Run for Life and/or Chi Running, see the "My Picks" carousel under the Runner's Market on the right side of the blog.