Question:
Can anyone recommend a 12 week marathon training program? Most of the
programs I've seen are at least 16 weeks and I know I'll be cutting it
short with only 12 but I do currently run about 20 miles per week and
bike 100+ fast miles and am in fairly good shape. I'd be trying to do
the Kiawah Island marathon Dec 15th.
Thanks in advance.
Answer:I'd bag the bike.
Depends on the goal for time, but to just finish I'd reckon that 12 weeks is
plenty. Break it into two, six week phases. The first 6 weeks is to just run
easy miles and generally try to up the miles at the rate of about 5-10% per
week, using a hard day, easy day approach and perhaps running 5-6 days per
week. Seems feasible, particularly considering you have fitness from biking.
The second 6 week ends in 2 weeks of taper, so you really only have 4 weeks
where you would seek to add some weekly quality runs at a pace faster than your
anticipated Marathon pace at least once per week. The quality runs would range
in distance from 3 - 8 miles. Also during the final 6 weeks you would try to
add some distance capping out at 20 or so per week.
Doing 20 now leaves plenty of time to get to 40+ per week and certainly you'll
finish. If you're aiming to finish to your potential, try a longer training
program of 16 - 24 weeks. Check out Lydiard's "Run to the Top" or Daniels "The
Running Formula."
1 20
2 30
3 35
4 35
5 35
6 40
7 40
8 45 with one run of 10 miles
9 45
10 45 with one run of 15 miles
11 30
12 race week and a survival marathon
