Now that you have decided to register for the Philadelphia Marathon? You still have time to train, and this program will take you across the finish line.
Cory Smith is the founder of Do your personal bestAn online running coaching business that has helped hundreds of runners achieve their personal bests at distances ranging from 800 meters to 100 miles. While in Villanova, he has two NCAA Division 1 regional qualifiers and two national championship qualifiers.With his work Philadelphia Magazine, Smith is a regular contributor Outside, Trail Runner, Gear Institute, Gear Junky.
This Sunday Philadelphia Marathon And as you read this, you may be lagging behind in training. If that is true, I have good and bad news for you. Fortunately, you can train your marathon in just eight weeks. The bad news is that it’s a good idea to set the end time goal forward so that you can focus on running at a pace that enjoys running on the streets of our beautiful city.
The harsh truth is that you can’t forge the path to a fast marathon without months of work. It’s not like a 5K, 10K, or even a half marathon. There you can get through with minimal training and still have a good time leaving. There is an aspect of marathon training that can only be developed by hitting the pavement for hours and hours.
this 8 week plan We assume a current fitness level that allows you to run comfortably for at least 5 miles. Due to the short build-up, it is very aggressive and focuses on ending the marathon rather than running a PR. As with any aggressive running plan, there is a high risk of injury, so proceed at your own pace. Runners who have been running for years and have been lagging behind in the last few months may find it easier to run faster than the runners who are just starting out.
I deliberately omit speedwork and suggest with such a short buildup to forget the fast pace. Focus on extending the distance — that is a top priority. The combination of aggressive volume increase and the stress of running at high speeds is overkill for most people and only further increases the risk of injury. Run at a comfortable pace in every run. It is an effort level of 2 to 5 out of 10. A general fitness improvement alone can increase your pace naturally in 8 weeks. If you feel good, increase the distance before increasing the speed. (Experienced runners will be able to handle fast paces in about 4 weeks.)
I’ve included a very basic but effective leg strength routine that I can find here.. After execution, it should be executed on Tuesday, Thursday, and Sunday. We’ve also omitted the typical two-week taper. there is no time. Doing so will reduce your training time to 6 weeks. Given the late start of training, a 6-day taper is fine. It’s a good idea to get quality training for another week.
Another really important item to tackle is refueling during the marathon. You will want to consume 30 to 60 grams of carbohydrates per hour. If you haven’t found your favorite type of fuel yet, go to your local running store or REI and get lots of appetizing stuff like gels, GUs and chews. Try them all and narrow down to delicious couples. In the long run, you’ll want to practice fuel intake every weekend. If you are not accustomed to consuming fuel while running, you should refuel to the recommended range to avoid gastrointestinal problems. For example, you can start with 25 grams per hour and increase by 5 grams per week until you reach that range.
Eight weeks is not an ideal time for marathon training, but it is possible.follow This planTake each run at a comfortable pace, work on refueling, and come on November 21st, You are ready to successfully complete a 26.2 mile trek through Philadelphia.
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