When one chooses a marathon training program there are many options available for the individual. Unfortunately, most people pick a program based on what their friend or spouse might of chosen and worked for them. This could work out great or it might not work out at all for you. Essentially in order to run long distance you have to do some long distance running. Marathon programs are designed to prepare your mind and body to handle the physical and mental stress associated with long distance running. Many programs are designed for the beginner, intermediate or advanced runner. There are programs that have you running 6-7 days a week and some that have you running as little as 3 days per week. Some contain speed work and hill work outs, while others have you focus on running more than total marathon distance. Which is right for you depends on a number of factors.
In order to pick the program that is right for you I feel it is important to address 2 questions. The first is what are my goals. If your goal is just to finish you do not necessarily need a program that focuses on speed work and getting faster. If this is your second or third marathon or more and you are shooting for a specific time goal than picking a program that will help to improve your weakness is essential. In addition, for the runner concerned about time a program that will train you for the course profile you are going to run is essential. You do not need a lot of hill workouts for the Chicago Marathon, but showing up at Boston with no hill workouts under you belt would be a huge mistake.
The second question involves some honest self assessment. What type of shape am I currently in and how much time do I want to devote to training. If you do not honestly answer these questions you might end up with the wrong program and potentially injuring yourself or at minimum being unable to complete the training. Do not choose a program that has you running 6 days a week if you can't figure out how to work out more than 3 days a week. This will only add to the physical stress of training and decrease performance and increase risk of injury. If you don't currently have any past experience with running for a period of 3 or more months and an average of 10 miles a week or more I do not recommend you start right in with a marathon training program. Furthermore, if you have experience but are not currently running it probably isn't realistic to start a program with a lot of high intensity speed work or hills and expect to run a fast time. Again, the risk of injury is just too high. For those that want to go fast and have never used a lot of speed work or track workouts, this might be the answer. The more honest you can be with yourself and your past experiences, the greater the likelihood that you will choose the appropriate program, make the appropriate modifications and satisfy your goals.
If you like to run but you also like to bike and or swim it is ideal to choose a program that employs some of these activities on cross training days. Cross training allows you to exercise your heart but use your muscles in a different way than running does. This helps reduce physical injury and mental burnout.
Once you choose a program, be willing to get help with modifying should you become injured or physically are unable to complete the prescribed workout. However, you need to consult an expert in health and running and or someone who is an expert in that running program. A sports chiropractor, PT or Physician with distance running experience can be a great resource to help you modify your program for your specific needs and lifestyle. A paid running coach also is a great resource. In addition, often group leaders of these programs have sufficient experience to at least guide you to the right person.
In the end, completing a marathon and the associated goals you set starts with choosing the correct training program and or being able to get help with modifying your existing program to fit your personal and health needs. Good luck in your training and feel free to blog me with questions about this article or your training.
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