The Perfect Marathon Build-Up Part I: The 8- to 9-Week Crash Course
By Pete Rea • For Active.com
The marathon is one of the most challenging events in endurance athletics. To succeed in the marathon, a runner must possess a great deal of durability and aerobic strength as well as a healthy dose of economy and power. Training must reflect the demands of this unique distance, and while the lion’s share of training for the marathon distance can and should be simple aerobic time on your feet, specific “marathon prep” sessions will yield greater performances on race day—if implemented correctly.
One of the questions we receive the most here at ZAP Fitness relates to the duration of the build-up, specifically how long should the preparation be. My answer is always the same: The build-up for your marathon should be inversely proportional to your fitness, so the fitter you are when starting a marathon build-up, the shorter your preparation period should be. A runner in terrific shape will be far better served with a shorter crash course-type two-month prep, whereas someone who has either never implemented a complete marathon program or is returning from an extended break (basically you are unfit) can and should work off the more traditional 12 to 14 week program.
This article will discuss the crash-course plan for those runners starting their programs already quite fit. It may come as a surprise to many that the overwhelming majority of runners with whom I have worked are generally ready for their marathons two to three weeks prior to race day. Believe me when I write that eight weeks is plenty of time to get yourself ready to execute an excellent marathon if you are already fit.
More: What to Do Eight Weeks Before Your Marathon
First 14 Days of Marathon-Specific Training
If are beginning your marathon program already in fairly good shape, then your “introductory phase” of pure aerobic development (which is absent of harder workouts) is largely nonexistent. Our crash course requires marathon-specific work from the get-go.
More: Marathon Specificity: How to Kick-Start Your Training
Each week should have a longer run, which comprises no more than 35 to 40 percent of the total week’s volume, as well as one moderate marathon-paced session for anaerobic threshold stimulus. For economy purposes, I recommend gear (or pace) changing within the long run: surge for one minute every six to eight minutes, and finish one to two additional runs during the week with six to eight x 100-meter post-run strides (or accelerations) for rotation.
Below is a sample week during this period for someone who is beginning his or her training in sound shape, and running roughly 50 to 55 miles a week.
Sample Week 1 of the Marathon Crash Course
Sunday Long Run: 18 to 20 miles with the final 8 to 9 miles run moderately. In addition, throw in a one-minute pick-up every seven to eight minutes over the final 80:00 of the run. Conclude run with 6 x 100m strides for economy.
Monday: Rest day—optional non-running exercise such as swimming or pool running.
More: The Importance of Rest for Runners
Tuesday: Easy 6 miles at conversational pace.
Wednesday: 8 to 9 miles with 10 to 12 x moderate three-minute pick-ups in the middle of the run at 10K or half-marathon effort with two minutes of easy jogging between each pick-up.
Thursday: 7 to 8 miles relaxed running (optional non-run workout as second session of the day).
Friday: 6 miles “as you feel;” finish with 6 x 100m accelerations.
Saturday: Athlete’s choice day, but keep the run effort controlled.
As you can see, we have a long run in play as well as some moderate work to begin improving tempo-based strength. Accelerations as well as the long-run surges will improve economy. For improved aerobic conditioning, there is the option for a couple of additional non-running workouts such as deep-water pool running or swimming.
More: 7 Cross-Training Exercises for Runners
Increasing volume is normally an important part of marathon training (using the first four to five weeks to ramp up to goal mileage); however, during the crash-course plan, a runner needs to be jumping on his or her targeted marathon volume fairly quickly—in the first one to two weeks.
Sample Weeks 2 to 3 of the Marathon Crash Course
Sunday Long Run: 18 to 22 miles easily with moderate surges over the last 90 minutes of 1:00 – 1:00 – 2:00 – 1:00 – 3:00 – 1:00 – 5:00 – 1:00 – 6:00 – 1:00. Take seven to eight minutes between each surge to get back to a comfortable training rhythm. Pick-ups should be assertive but only so fast, as you should be able to return to your pre-surge tempo. Run controlled for seven to eight minutes over the final 60 to 65 minutes. Conclude run with 6 x 100m strides for economy. Be certain to practice fluid and energy intake during your long runs. Take six to eight ounces of fluid every 30 to 35 minutes, and ideally 100 to 120 calories of energy intake within the same period.
More: The New Rules of Marathon Nutrition: Your Fuel Plan
Monday: Rest day—optional non-running aerobic exercise.
Tuesday: Easy 5 to 6 miles with 8 x 100m to finish post-run.
Wednesday: After proper warm-up, run an opening piece of 22 to 24 minutes at roughly 15 to 20 seconds per mile slower than your current 10K race fitness. After this opening piece, jog slowly for five minutes to recover, and then run another piece of 14 to 16 minutes at the same targeted pace as the 22 to 24 minutes.
Thursday: Short run of 3 to 4 miles (optional non-run workout) or off day.
Friday: 8 miles “as you feel;” finish with 10 x 200m accelerations on the track or on a flat bike-path stretch. These 200s should be run at roughly 5K pace with 200-meter slow walk/jog between them.
Saturday: Athlete’s choice day, but keep the run effort controlled.
Sample Week 4 of the Marathon Crash Course
Week four will be the only week in which we dial back the overall intensity during this two-month block. The longest run this week should be 14 to 15 miles, and the only hard session should be some 400s completed at current 10K race fitness. All other running this week should be aerobic in nature, comfortable and controlled with nothing forced.
More: 3 Reasons to Include Recovery Runs in Your Training
Weeks 5 to 6 of the Marathon Crash Course
Sunday Long Run: 18 to 22 miles with two x 5-mile “pushes” within the run at or a hair quicker than goal marathon race pace. I recommend a 4-mile warm-up followed by 5 miles at goal marathon race pace, then 1 mile easy followed by another 5 miles a touch quicker than the first then 4 to 5 miles to finish. Conclude run with 6 x 100m strides for economy. Be certain to practice fluid and energy intake during your long runs. Take six to eight ounces of fluid every 30 to 35 minutes, and ideally 100 to 120 calories of energy intake within the same period. This workout should be executed on either week five or week six, but NOT on back-to-back weeks. On the alternate week, I recommend a race—a 10-mile race or half marathon in which you run goal marathon race pace for the opening 6 to 7 miles, then finish more quickly.
More: 3 Progression Runs to Reach Race-Day Success
Monday: Rest day—optional non-running aerobic exercise.
Tuesday: Easy 5 to 6 miles with 8 x 100m to finish post-run.
Wednesday: After proper warm-up, run an opening piece of 22 to 24 minutes at roughly 15 to 20 seconds per mile slower than your current 10K race fitness. After this opening piece, jog slowly for five minutes to recover, and then run another piece of 14 to 16 minutes at the same targeted pace as the 22 to 24 minutes.
Thursday: Short run of 3 to 4 miles (optional non-run workout) or off day.
Friday: 8 miles “as you feel;” finish with 10 x 200m accelerations on the track or on a flat bike-path stretch. These 200s should be run at roughly 5K pace with 200-meter slow walk/jog between them.
Saturday: Athlete’s choice day, but keep the run effort controlled.
More: Improve Your Run Training: How to Peak at the Right Time
Week 7 of the Marathon Crash Course: Start of the Taper
This will be the first week where your overall volume of running will begin to diminish. For example, if you have capped out your volume at a peak of 55 miles during weeks one, two, three, five and six, this week would be roughly 10 to 15 percent down from each (46 to 48 miles). The long run this week will be diminished to 15 to 16.
Sunday: 15 to 16 miles controlled with light surges (alternate one- to two-minute surges every seventh minute in the final 80 minutes) late in the run. Finish with 8 x 100m accelerations post-run.
Monday: Rest day—optional non-running aerobic exercise.
More: How Runners Benefit From Sport-Specific Strength Training
Tuesday: Easy 5 to 6 miles with 8 x 100m to finish post-run.
Wednesday: Final “tougher” session: 11 to 12 miles with the final 7 miles to be run as a cut down (begin final 7 miles eight to 10 seconds per mile slower than goal marathon race pace, and finish the final 2 miles eight to 10 seconds per mile faster than marathon goal race pace).
Thursday: Short run of 3 to 4 miles (optional non-run workout) or off day.
Friday: 8 to 6 miles “as you feel;” finish with 10 x 200m accelerations on the track or on a flat bike-path stretch. These 200s should be run at roughly 5K pace with 200-meter slow walk/jog between them.
Saturday: Athlete’s choice day, but keep the run effort controlled.
Week 8 of the Marathon Crash Course: the Taper
Tapering for a marathon is the least scientific element to the event. Some athletes prefer a longer two-and-a-half- to three-week taper, and others prefer as shorter taper. As a general rule, your taper should be inversely proportional to the duration of the build-up. If you have a long 12- to 14-week build-up, a two-and-a-half week taper is very reasonable; however, our crash- course plan demands a shorter drop into race day, as we have only been “working” for seven weeks. Drop your volume an additional 30 percent so that your final week (excluding the marathon) is roughly half that of your peak.
More: How Much Do You Need to Taper?
Sunday: 10 to 11 miles controlled. Finish with 8 x 100m accelerations post-run.
Monday: Rest day.
Tuesday: Warm up for 2 miles; run 3 miles at goal marathon race pace; cool down for 2 miles.
Wednesday: Run relaxed for 4 to 5 miles.
Thursday: Off day.
Friday: Off day.
Saturday: Pre-race day, 20 minutes easy with 6 x 100m strides.
Sunday: Race.