For the self-taught runner, the internet is a treasure trove of information on how to train for a 10K, 21K, 42K and even an ultramarathon. There are so many marathon training programs available on line and for free that choosing which one works best can get confusing for newbies and even for intermediate level runners.
One of the best free online training tools is the Smart Coach at Runnersworld.com. By letting the runner choose the training intensity, target finish time, and set a weekly mileage goal, this interactive training tool allows for a customized program that would fit the runner’s fitness level.
The only downside is that Smart Coach requires the runner to run a specific distance at a given time, which can be difficult without a GPS watch, unless you train in venues with a precisely measured distance such as the CCSC oval (400 meters), Camp Lapu-Lapu in Cebu City (1.1K loop), Cempark (2K loop) or Osmena Blvd. (2K from Capitol to City Central School), Cebu I.T. Park perimeter (2K loop) Capitol building in Cebu City to Danao City Hall (32K).
The other free online training program which requires runners to track their training based on the hours spent running is available at Hal Higdon.com. Although not as customized as Runnersworld, Hal Higdon’s 18-week program for novice, intermediate and advanced runners is easy to follow even if you don’t have a GPS watch. Higdon is the author of Marathon: The Ultimate Training Guide.
For ultra runners or even marathoners looking for a training guide and program for distances 50 kilometers and above, visit https://www.ultramarathonrunning.com/training/index.html. This website has training programs for 50K, 100K and 160K. More importantly, this website will lead to links that give pointers on nutrition during training and race day, tapering techniques, cross training and how to develop strength and speed for the ultra-competitive ultra-runner.
The following are important pointers when choosing a program that’s best for you.
1. Training Levels
Choose a program that suits your current fitness level – beginner or novice, intermediate, advanced or hardcore. A novice runner with a training program that is too ambitious is sure to suffer from over-training, fatigue and worse develop injuries because of too much running, too soon.
2. Training Program Length
In order for a runner to attain the peak of his fitness level on race day, the training schedule should neither be too long nor too short. Marathon training programs last between 14 to 18 weeks, but first time marathoners may need more. Ideally, a good base can be attained by running regularly at least a year before training and gunning for the full marathon distance.
3. The Hard – Easy Method
A good training program should also allow for easy days after speedwork or long runs. Look out for programs that include rest and cross training. And remember the 10% rule which means that the weekly mileage should not increase more than 10% per week.
4. Easy, Tempo, Speed, Hills, MPW LSD’s
As you start to seriously train for an important race, you learn that there is more than one type of training run. Easy runs are run at a comfortable pace, tempo runs requires a pace that’s 70 to 80% of your maximum ability. Longs runs are 10 to 15 minutes slower than your target marathon pace, speedwork involves repeats in a 400 meter track or oval run at a pace faster than race pace with controlled recovery, MPW’s are (target) marathon pace workouts which requires the runner to run his target marathon race pace.
5. Long Runs
Long runs are indispensable to marathon training. In fact, it is the backbone of all marathon training programs as it is designed to help the runner develop the ability to complete the full marathon distance. However, there is no need to run the full marathon distance during long runs. Three 32KM long runs are usually enough for a new marathoner before tapering.
6. Log Your Runs
Keep a training log and be sure to keep the entries honest in order to keep track of your weekly mileage and improvement.