July 23, 2018 at 2:13 pm #1484
For those of you running the Chicago marathon you’re already fully ramped up on training. For those running the NYC marathon, it’s almost that time! In addition to those training for Chicago we will start a second group with a target marathon in later fall (NYC Marathon is 11/4).
Over the past several fall and spring marathon cycles, a number of Res Dogs have used this 13-week plan or slight variation of it to arrive on the start line healthy and prepared to run. We’ve also seen quite a number of personal bests! The plan is set up in such a way that it can be used by a novice or first-time-marathoner looking to just complete the distance and a seasoned marathoner looking to run a personal best.
The training focuses on building your ability to run marathon pace by using intervals and tempo runs at or slightly faster than marathon pace. There is also a weekly long run, which at times calls for miles done at expected marathon pace as opposed to just easy miles.
Full schedule here: TRD Fall Marathon schedules
The plan will follow a similar format to the one we have followed in the past with organized group workouts on Tuesday and Thursday; usually Tuesdays are shorter faster efforts (half marathon pace) and Thursdays are longer tempo runs (marathon pace). Where possible we will look to combine the NYC and Chicago groups so we can have a larger contingent of people running together.
Weekend Long Runs
Long runs are scheduled for each weekend and while these won’t be officially led TRD runs, people typically self-organize based on pace and desired distance so that they’re not running solo.
While there are only 2 workouts and 1 long run per week posted, the plan is intended to be supplemented with easy miles 1-4 additional days per week. This can vary greatly by person so it’s best to speak with one of the marathon leaders for some suggestions. Most people run 4-10 miles per easy day, 1-3 days per week, again dependent on their training leading up to the 13-week block.
A great way to ensure your training is going well is to occasionally race a tune up race in your build to your primary goal. While NYRR has lots of race options and we can help say which may be good to race in your early build up two specific options would be to race either the Bronx 10-miler (9/30) or the Staten Island Half (10/14).
Defining Marathon Pace
Using a recent race result (the longer the race the better) is the best way to determine your expected marathon pace. But on average you can expect to be about 60 seconds slower per mile in a marathon than in a 5k, 40-50 seconds slower than a 10k and about 15-20 seconds slower per mile from half marathon pace. When in doubt, err on the side of running a touch slower to minimize the risk of overtraining.
Here is a pace calculator which can be used as a guide: https://www.mcmillanrunning.com/
What to do before the plan starts
Run! Your goal should be to come into the plan comfortably able to run 4 days a week with at least one of those days having a faster effort. Now’s also a good time to start to slowly increase one of your runs a week to get close to 10+ miles. If your longest current run is now 5 miles, I might recommend a progression of 7, 8, 9 miles for your longest run of the week between now and the start of the plan.
If you’ve already been running consistently you can also join the Chicago group for their Tuesday and Thursday workouts and either decrease the volume (do 3 repeats instead of 4 or 5) or decrease the intensity (do 10-15” slower than what you think your marathon pace is).
Happy to answer any additional questions you may have so feel free to email one or all of us!
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