Beginner
Profile
You've run for at least a year, but you're still a racing neophyte. You can run 5 miles at a time without distress, average 15 to 20 miles a week, and have finished a 5-K, perhaps even a 10-K. Now you want to go longer, though not yet to a marathon, and your race time is less important to you than finishing.
Schedule Tips
As a beginner, you're going to do two things: First, incrementally increase your weekly mileage and long run, which translates into more endurance. You'll need this in order to run for more than 2 hours. Second, you'll do some gradually longer bits of running at faster than your normal pace to build up your stamina and keep you strong over the last third of the race.
"Even for a beginner, two of your training days a week should be challenging," says Portland, Oregon-based coach Bob Williams (pacethyself.com), a certifiable wizard in getting results from novices. "The goal here," he says, "is to boost the endurance needed to run 13.1 miles." To this end, if you can handle it, make uphill running a part of your Thursday routine.
Note: That in week 7 or 8, you'll log 10 miles--your first-ever double-digit run--a worthy achievement in its own right. The runner's universal rite-of-passage.
Week M T W T F S S Total
1 Rest 2 miles. 5-7x1:00 AI, 2 miles Rest 4 miles + 4 GP Rest 3-4 miles 6-7 miles 19-21 miles
2 Rest 2 miles, 5-7x1:00 AI, 2 miles Rest 4 miles + 4 GP Rest 3-4 miles 6-7 miles 19-21 miles
3 Rest 2 miles, 2x[1:00, 1:30, 2:00] AI, 2 miles Rest 4 miles, incl. 4x1:00 AI + 5-6 GP Rest 5-K race 4-5 miles 22-24 miles
4 Rest 3 miles,3x[2:00, 2:30] AI, 2 miles Rest 5-6 miles, incl. 4x1:30 AI + 6 GP Rest 3-4 miles 7-8 miles 24-26 miles
5 Rest 3 miles, 3x[2:00, 2:30] AI, 2 miles Rest 5-6 miles, incl. 4x1:30 AI + 6 GP Rest 3-4 miles 7-8 miles 24-26 miles
6 Rest 3 miles, 2x2:00 AI, 2x2:30 AI, 1x3:00 AI+6 GP, 2 miles Rest 5-6 miles + 4 GP Rest 10-K race 4 miles 27-30 miles
7 Rest 3 miles, 2x[2:00. 3:00, 4:00] AI, 2 miles Rest 6 miles, incl. 4x2:00 AI + 6 GP Rest 5-6 miles 9-10 miles 32-34 miles
8 Rest 3 miles, 2x[2:00. 3:00, 4:00] AI, 2 miles Rest 6 miles, incl. 4x2:00 AI+ 6 GP Rest 5-6miles 9-10 miles 32-34 miles
Taper Rest 2 miles, 4x1:00 AI Rest 2 miles easy, 4 x GP Rest 2miles Half-marathon race
Aerobic Intervals (AI): You push the pace. But just a little. Find a tempo that feels somewhere between comfortable and "Hey, I'm workin' a little here." Don't run this too hard. Trying to add too much intensity while you're also increasing mileage spells I-N-J-U-R-Y. When you finish the timed AI, jog very slowly until your breathing returns to normal, then work back into your regular pace. On all other days, just run your assigned miles as you feel.
Gentle Pickups (GP): At the end of your run, walk for several minutes, then slowly increase your leg turnover on a flat stretch for 100 meters--the straightaway on a track--up to the point where you start to breathe hard. Hold it there for 10 to 20 meters, then gradually slow down. Walk to full recovery before you start the next one. The purpose of both AI and GP is to improve your stamina, leg speed, running efficiency, and to make your normal pace feel more comfortable. What's more, this kind of up-tempo running adds variety to your training. Always a good thing.
Race Day Rules Start at the back of the pack, and run more slowly than you think you should for the first few miles. Keep it reined in. Stay completely, totally comfortable. Work your way into a controlled rhythm as the race proceeds, and stop at every aid station. Don't slow down, stop. Drink plenty, eat some, rest a bit (but no more than 30 seconds), stretch your legs if you need to. Then get going again. With a well-rested body from your taper week, and thanks to race-day adrenaline and the energy of the field, you'll get through the last 3 miles fine, perhaps even enjoy them.
