Do you really want to run more than one? Do so in the odd-numbered weeks. Important : Do all of your long runs slower than your marathon pace. Racing : As an experienced runner, you probably enjoy going to the starting line more than two or three times a year.
If you want a race to test your fitness and give you an idea of what to expect in the marathon, Week 4 might be a good time for a somewhat long race of anywhere from K to a half marathon.
And if you want a shorter speed test, you could fit in a 5-K or a K in Week 6 in place of the miler that weekend. If you were interested in logging miles in your training diary, you would have selected a different training schedule. Speedwork : I enjoy doing speedwork, and so do a lot of experienced runners. If you want to do speedwork, choose your own brand of poison. Oh, come on! Do you have more than eight weeks before your marathon?
Do you have less? If the former, you can modify the program by either repeating weeks or adding weeks up front with slightly lower mileage. If the latter, do your countback from Week 1, and improvise. This Senior Marathon Training Program is for experienced runners, and I trust you to make the right choices.
Be aware, also, that I have two other programs that feature three days of running. HM3 is for half marathoners; Marathon 3 is for marathoners. Both are available in interactive formats from TrainingPeaks. Subscribe to our mailing list for advice from Hal, training tips, and updates on our programs and apps. By submitting your email address, you are consenting to receive communications from halhigdon. You may opt out at any time. Whether pursuing general fitness, training for your first race, or trying to hit your next personal best, HalHigdon.
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It is mandatory to procure user consent prior to running these cookies on your website. Transparency is important to us. View our Privacy Policy. Facebook Twitter. Marathon Training : Senior. About the Senior Program The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low.
This plan is not available in the RunWithHal app, but you can still get the interactive version through TrainingPeaks. Or, explore more training options in the app:. There are no reviews yet. Be the first one to write one. Your review. Title of your review. Your name. Your email. This review is based on my own experience and is my genuine opinion. The first and by far the most important step to train for marathon running is to have a plan to follow.
I actually received an advanced copy of this plan. After reading it, I contacted Marius and you can read the day marathon plan interview here. The best part about this plan is it builds you up gradually towards completing a marathon at your goal time. You go from training for a 5k, to a 10k, and then focus on the marathon, all within days. More information on the training plan is below. Running without a plan is planning to fail. You have to put trust in what you are doing, and then bravely step foot on your exciting journey.
Here are a few reasons why I really like the Day Marathon Plan. It eliminates any guesswork. The next step is to have some friends that run with you. You can find people to do this by joining a running club, or asking a friend or family member to train with you.
There are going to be many days where you will need help from others. Getting a running partner or a support group as you train for marathon running is vital. Be patient in your training. Getting in shape to run even one mile can take time. You can swim, bike, or cross train to keep your fitness level up.
Go for another, or just run for fun! Sometimes, people think running a marathon is a once in a lifetime opportunity. If you get into the sport of running, you can run many different races and events.
Completing one marathon is a crowning achievement, but sticking with the sport of running for your continued well being is even better. We all lead busy lives.
Make running or working out a part of your every day routine. You should schedule around running, instead of trying to find a way to schedule a run in.
I have to get up before work sometimes to get my run in. I always notice on those days, my overall mood is better even if I am a bit tired or sore. Even the most self-less individuals need to be a little selfish at times. Get out there for your training, clear your head of any distractions, and enjoy your time. Finally, set some smart goals.
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