Build a Marine Corps Base
I want to share one of my coaching secrets with you: how to run a fast marathon this fall. Already, many runners in the MCRRC Coaching Program have qualified for Boston using our training schedule. This article deals with building a base for the Marine Corps Marathon. In the July issue I will discuss the kind of speed work needed to run a good marathon. In September, I will cover peaking and tapering for the marathon.
The marathon is a grueling endurance event that should not be undertaken without first establishing a base. In May and June you should gradually increase your average weekly mileage to a minimum of 20-25, although 30-35 miles per week is preferable. If, by July 1, you are running less than 20 miles per week, please forget about a fall marathon. Attempting a marathon without an adequate training base is asking for an injury.
Just as important as your weekly mileage is your weekly long run. Until your long run has reached 10 miles, increase the distance by no more than a mile at a time. It should be up to 12 miles by July 1. A word of caution about training for a fall marathon in this area: the heat and humidity can take a real toll on your body. Don't be afraid to back off your training schedule on a particularly nasty day.
After 12 miles, weekly mileage increases should be limited to 10 percent per week, although we might make exceptions for veteran marathoners. Remember, there are no shortcuts in marathon training. As you build up your distance, reduce it by 30 percent every fourth week to give your body a chance to recover. In this early phase of marathon training, our runners are instructed to run their easy days at 60-70 percent of Maximum Heart Rate (MHR). Long runs should never exceed 75 percent of MHR. For those without a heart monitor, this is about 1½ to 2 minutes a mile slower than 10K race pace.
We also recommend running hills, and often schedule one hill workout per week to build strength. The workout may involve hill repeats on a hill about 150-200 meters long but not too steep. Start by running 4-6 repetitions up the hill at 75-80 percent MHR and jog very slowly back down. Build up to 6-8 repeats (veterans may do as many as 10-12). It is a bonus if some of your easy training runs are on rolling hills, where you want to keep your average effort below 70 percent MHR. Of course, your heart rate will be higher than 70 percent on some of the uphills and will drop on the downhills.
We may also schedule steady-state runs of 3 to 6 miles at 75-80 percent MHR. A steady-state run should be at a brisk pace, but still conversational, although you will not be as chatty as you are on your easy days. Or we may have you run aerobic intervals on the track to work on leg turnover and to prepare you for harder work.
You do not need to do any other speed work during the initial phase of marathon training. Take this opportunity during the base phase to prepare your body for the hard work you will face in the months leading up to the marathon. This training will also enable you to recover faster after the marathon.
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.
