|
Routines
Marathon Training on a New Yorker's Schedule
By Jim Harmon
The party line of the new York Road Runners Club is that you should adopt a 16-week program — minimum — to prepare for November's New York Marathon. Who are they kidding? If, like most of us, you've yet to plan your next weekend, don't despair: Any reasonably fit runner can achieve respectable marathoning
shape on a much more realistic schedule. "If your training buddy bet you the farm that in ten weeks you couldn't complete a marathon, try this program," says NYRRC program director Shelly-lynn Florence (right), helpfully hedging her club's official stance. "With any luck, you'll own the farm."
Here's how: Each week you'll go short on Wednesday and Sunday, middle-distance on Tuesday and Thursday, long-distance on Saturday, and take Monday and Friday off. Run at 70 percent of your maximum heart rate except on Saturdays, when you'll reduce your pace slightly. Stick to the plan, and by race day you'll be harvesting miles with the best of them.
WEEK ONE: 20 MILES
Do two-milers on the short days, four-milers on the medium days, and an eight-miler Saturday. Use the talk test to gauge your pace: At 70 percent, you should be able to chat normally — even if it's to yourself. |
WEEK TWO: 22 MILES
Repeat last week, except run ten miles Saturday, and try to minimize heat, hills, and headwinds. Says Florence, "Those factors make your heart rate soar and your legs falter." |
WEEK THREE: 24 MILES
Bump the distance run to 12 miles, and sometime on Monday you'll become acquainted with delayed-onset muscle soreness, which has the nasty habit of peaking 48 hours after a big effort. Stretching and ibuprofen will provide some relief, but time is the true painkiller. |
WEEK FOUR: 26 MILES
Tack two more miles onto Saturday. You'll need plenty of energy, so start chowing three hours beforehand; as always, carbohydrates should comprise 60 percent of your intake. During the run, stuff down energy bars or gels every hour and eight ounces of carbo drink every 20 minutes. |
WEEK FIVE: 29 MILES
Increase Thursday's run to five miles and Saturday's to 16. At this distance, Florence suggests using a skin lubricant, such as Body Glide, to prevent blisters and chafing. Wear broken-in running shoes, and opt for synthetic-blend socks over cotton, which keep your feet clammy. |
WEEK SIX: 30 MILES
Dial Thursday back to four miles, and do 18 miles Saturday. Avoid rubbing your skin raw by wearing proper clothing: loose waistbands, shorts without inside seams, and CoolMax tops. "The last thing you want on a long run is to be tired and uncomfortable," says Florence. |
WEEK SEVEN: 30 MILES
Run four miles Tuesday, five on Wednesday, and four on Thursday. Then on Saturday, replace your distance run with a half-marathon race. Start at your usual long-distance pace, and if you're feeling spunky midway, kick it up to 70 percent. Sunday, do a slow four-mile run to recover. |
WEEK EIGHT: 34 MILES
Now's the time for your longest pre-marathon run — 20 miles — so drop Wednesday to four miles and Sunday to two. Don't psych yourself out at the long distance, just run at your normal pace. |
WEEK NINE: 20 MILES
Start tapering to ensure that your legs will be fresh for the big day. Put in two miles on the short days, three miles on middle-distance days, and a mere ten-miler on Saturday. Use the extra time to relax — with a book, not a bike. |
WEEK TEN: 33.2 MILES
Assuming you race Sunday, do three miles Tuesday, two miles Wednesday and Friday, but skip Thursday. Three days before the race, boost your carbohydrate intake to 70 percent of your diet. Come Sunday, start at the pace you used in week eight's 20-miler, and ratchet it up from there. After all, you didn't take on this routine to walk
26.2 miles. |
|
Photograph by Bob Scott
|
