My Top Ten Marathon Tips
The marathon is probably the most intriguing running event. Many runners continually pursue the one perfect marathon, whether it be a PR or Boston-qualifying time, just the way golfers pursue hitting that one sweet shot. Unfortunately, we do not get too many attempts at the marathon because the event is so physically taxing, not too mention the mental strain marathon training places on most runners.
While I do not profess to have all the answers, I have run all of my competitive marathons within 14 minutes of each other (3:11-3:25) but did not run my fastest marathons (3:11 and 3:12) until having half a dozen under my belt. The following tips combine my personal experience with observations from the dozens of marathoners that I have coached.
Tip 1: Slow down your long run. If training with a heart monitor, you should try to keep your effort at 60-70% of maximum heart rate (using the Karvonen formula). This translates to a very easy conversational pace. If you do your long run too hard, chances are that you will spend days recovering from the run and will not be able to do the quality work described below.
Tip 2: Shorten your marathon training to a twelve week period, limiting your 20 mile runs to two or three. Except for those doing high weekly mileage (60+), there is little to be gained from too many long runs and much to be risked. Many marathoners enter the race already as damaged goods. Also, it is very difficult mentally to stay engage in a 5-6 month marathon-training program. The MCRRC first timers program is an exception.
Tip 3: Limit your marathons to one or two per year. It is my feeling and think it is backed up by the research that you should taper 3-4 weeks before the marathon and recover for 4 weeks. If you run two per year, that already eliminates 4 months out of the year for training. Those who run three or more marathons per year are simply training their bodies to run long and slow, not long and fast.
Tip 4: Incorporate speed work into your marathon training program. I recommend that you should do at least one anaerobic threshold workout at 80-85% that approximates your 10-mile race pace. Veteran marathoners and particularly those trying to go under 3:30 should also do shorter speed sessions of distances varying from 400 to 1200 meters to work on leg turnover.
Tip 5: Race during marathon training. Don't put all your eggs in one basket. Runners are in the best shape of their lives during marathon training but don't take advantage of it.
Tip 6: Do several predicted marathon pace (PMP) runs during training. The principle of specificity applies to the marathon and PMP runs work the very muscles used during the marathon. This helps prevent blowing up at the end.
Tip 7: Go out easy in the race itself and use the first mile to warm up to easy into your PMP. If you run the first mile 15-30 seconds faster than PMP, I can almost guarantee that the bear will jump on your back during the last six miles. Your goal should be to run an even pace or a slight negative split.
Tip 8: Make sure your taper is at least 3 weeks long in which you reduce your mileage by 20-25% each week. You last long run should also be 3-4 weeks before the marathon. You do not want to be damaged goods going into the race.
Tip 9: Have a back-up plan if you are shooting for a Boston-qualifying time. There is nothing worse than waking up the morning of the marathon with unusual weather conditions (too hot, too cold, too windy, etc) or with a sore throat. It is okay to convert the race into a long training run and saving your months of training for another race in 3-4 weeks.
Tip 10: Relax and enjoy the moment. Running a personal best or Boston qualifying time is usually very challenging. The more relaxed you are during the race, the less likely you will tighten and the more likely you will accomplish your goal.
Coach West is a licensed coach, affiliated with MCRRC, and available to coach motivated adult runners. A portion of his coaching fees for MCRRC members is returned to MCRRC. For further information about personal coaching opportunities, contact Coach West at kirtwest@comcast.net.
