What is the minimum mileage for finishing both distances in a good way? A principle I like to use when assigning mileage to the athletes I coach is, how much can you run without getting hurt? This may sound strange, but in order to improve over time in distance running you simply have to run more. The idea here is to simply get your legs, feet and muscles used to pounding and adapting at a slow rate.
To make the transition even gentler, consider doing the extra run every other week and a nonimpact cross-training session in alternate weeks for the first month or so.
Your second long run of the week need not be as long as the first, and it should often include some faster running. Examples are long runs with surges e. Like your other key workout types, your second long run should follow a general pattern of becoming gradually more challenging as you draw closer to your marathon. Too often, runners who are seeking to increase their weekly mileage in marathon training do so by increasing the distance of most or all of the runs in their existing weekly routine.
However, this measure offers a less favorable risk-reward ratio than those already discussed. Adding distance to all of your runs goes against this principle. Nevertheless, as you gain fitness and experience, and as your overall training tolerance increases, you can safely lengthen all of your runs and gain some benefit. Avoid deploying this measure within a single marathon cycle. Instead, go from four-mile easy runs in this cycle to six-mile easy runs in the next, to eight-mile easy runs in the one after that.
The average recreationally competitive runner does half of his or her training just above this threshold, at moderate intensity, which is significantly more stressful to the nervous system.
Think about all the mental energy and the time you spend gearing up for race day, and then recovering after. If you have too many runs of that distance or something close to that distance, you are taking away too much time from the rest of your life. To run a successful marathon, you need to remain a well-rounded person through training and race day. This includes strength training, speed workouts, form drills, and mobility work crucial to better you as a runner. The mile run is a major piece of many marathon training plans.
Years of athletes tinkering with this number has led to its popularity. However, note that nothing is set in stone here. For beginner runners, as described above, a gradual build is key. Your first long run might be 5 miles.
From there, try to work up to 7, and then 10, etc. Note that this may take a while, but aim to get in one mile run before race day. Do consider capping your run at that three-hour mark no matter what though, just to make recovery easier on yourself. For advanced long distance runners, might not feel like enough for you. However, we urge you to remember the drawbacks of too many long runs mentioned above. On the other hand, you can tire out your legs at the beginning of your run with some Fartleks or other speed drills, in order to practice most of your mileage on tired legs.
He ran eight times in the Olympic Trials and won four world masters championships. Higdon estimates that over a quarter of a million runners have finished marathons using his training programs, and he also offers additional interactive programs at all distances through TrainingPeaks.
BY Hal Higdon. Training Guide. Complete Marathon Training Guide.
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