How to Choose a Marathon Training Program

Running Plans are Helpful for Beginners to Advanced Runners

Sep 23, 2009

The marathon training plan is an important part of the running process when planning for a race. Different training programs are suited for runners of varying abilities.

A structured marathon training schedule is helpful for running beginners as well as seasoned marathon veterans. Running training plans come in all shapes and sizes. Keeping a few key items in mind will help the runner choose the training program that is best suited for their needs.

Marathon Finish Goal

One of the first things to consider is the runner's goal for the race. A beginning runner may be training just to finish the race, while the experienced marathoner is likely to be training for a specific time goal. First-timers with limited running background should consider a low mileage plan to get to the finish without injury. These plans may be relatively simple, with low mileage runs, basic cross-training and easy examples of speedwork. A minimum of three days of running per week is recommended with two short runs and one long run.

Runners looking for a PR (personal record) after multiple marathons can usually handle a higher mileage training plan. These may include up to five or six days of running per week including a long run mixed with easy runs and speedwork to meet the race pace goal.

Most marathoners are amateur athletes with careers and busy lives that leave little extra time in the day for training. A marathon training program needs to fit into the runner's daily schedule. Most plans include a long run that can take place on a weekend when most people have more free time. Busy people should consider a marathon schedule that has fewer running days per week or is flexible enough to allow changes as needed when life issues occur.

Number of Weeks until Marathon

One important thing for the runner to consider is how long they have to train. Most marathon training programs range from 12 to 18 weeks in length. A runner who only has 12 weeks to train for a marathon will need a plan that fits into their schedule.

Free Marathon Training Programs

Many running coaches with Olympic experience offer free online training plans online for marathoners. Schedules are available for various levels of runners. Some popular running plans include:

There are also many books available with training plans that may be found at the local library. One book recommended for beginning runners is Marathoning for Mortals by John Bingham. It includes marathon training plans for walkers as well as runners.

Choosing a marathon training plan is very individual. The runner needs to consider their race goal, available training time and amount of time they have to train before their race. Fortunately, there are many free plans available. Every runner will be able to find a plan that helps pave the way to a successful race!

The copyright of the article How to Choose a Marathon Training Program in Running Training & Fitness is owned by Melissa Murfin. Permission to republish How to Choose a Marathon Training Program in print or online must be granted by the author in writing.