Comments on: Base Training for a Marathon

By: Ally Lofgren

Ally Lofgren — Mon, 16 Apr 2012 13:35:43 +0000

Thank you for your comment Howard! I really appreciate you sharing your experience and training tips.

I agree entirely that all athletes need to listen to their bodies when following a training program.

By: Howard Jump

Howard Jump — Fri, 13 Apr 2012 12:58:05 +0000

There is little advice or information available for older runners. I ran my first marathon last October. I trained on my own, and followed my own “plan.” I could not handle the daily volume that all of the touted training plans called for. I ran long on Saturdays with an easy run on Sundays or a race. If I felt fully recovered, I would run easy on Wednesday. If not, I waited until Saturday and the long run. I ran as many half marathons as I could register for over the summer. I stayed away from short races. I did not get injured. My long runs increased to 16 then 18 with a couple of 20 milers in early September. (The Ready to Run 20 Miler was terrific!)I am going to vary things this year, but not much. For older runners, the key is long slow distance runs. No speed work. No tempo work. My times got better with every half marathon. Patience is the main requirement in my training “plan.” (And the hardest.)
I do plan to add more cross training with an emphasis on just getting stronger overall. I plan a lot more work with weights this time around. I also plan to train beyond the 20 mile mark. I got to mile 21 in the marathon and my body said “Whoa, what is this?” 21 to 26.2 was another world. I can’t wait to go back there. Older athletes really have to listen to their bodies.

By: Ally Lofgren

Ally Lofgren — Tue, 20 Mar 2012 13:11:10 +0000

Thank you for you question, Helene. For starters, anyone who has done 2 marathons is NOT a wimp! I commend you for continuing your running career.

The beauty of base training now is that you have a long time to ease into it. I recommend that you start out doing a run/walk interval program with shorter exercise sessions when you first start out. For example, you can run for five minutes and then recover by walking for one minute and repeat throughout your workout. You can shorten the middle section to 18 to 24 minutes of your run walking and increase as you see fit. This program will help you be able to do a larger volume of work without tiring.

Additionally, on your cross training days, I recommend doing exercises that strengthen your core muscles and increase your flexibility like yoga and/or Pilates. The stronger your core is, the better your form during running will be. That is true because your core muscles will not fatigue easily and will hold your body in good running form. You won’t become injured by running improperly.

By: Helene Lapman

Helene Lapman — Thu, 15 Mar 2012 19:41:40 +0000

I wonder if you have any suggestions for older, less athletic runners? I am a female in my early 60’s. This will be my 3rd marathon. I ran Chicago in ’11 and ran it about 10 minutes slower than my goal of 5 and 1/4 to 5 and 1/2 hours, mostly because of the heat last year. I was very frustrated not to make my goal and so I signed up to try again.
The amount of running you suggest above is too strenuous for me!–or maybe I’m just a wimp. Do you have any words of wisdom you could pass along? The heart is willing but the legs–not so much anymore!
Thank you.