Goal's For First Time Marathoners

January - February - March

Experienced Runner

2006 © Great Strides Shelly Glover

The Ideal First Timer
Anezka's First Marathon Run
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Good Physical & Mental Training Habits
Time Commitment
Classic Marathon Training

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Experienced Runner include those who train more than 20 miles weekly.

Runner's Handbook Recommended Reading

Marathon Speed Training152-153
Marathon Cross Training 154-157
Sex 166
Selecting your First marathon 143
Attitude Toward 181
Build Up Races 153

Long Runs

Establish a long run that is 40-60% farther than your present medium distance run.A 10-15 mile log run is a good range depending on your mileage base.

Up Your Mileage

Increase mileage by five to 10 percent every two or three weeks. Increase at first by adding an additional day per week to your running routine. Once you are running five to six days per week add the additional mileage on to your longest run. Work up to a minimal 20-30 mile per week.

Start/Maintain Speed/Form Work

Join Bob & Shelly Glover's NYRRC Running Classes Tuesday or Thursday nights. 10-week sessions start in January, March, May, August and October. Late registration is available.

Establish a Training Diary. Include:

  • Race times
  • Mileage
  • Long runs
  • Speed workout distance & times
  • Long term and short term goals
  • Cross training
  • Injuries
  • Weight
  • Resting heart rate

 

Run or Race Brooklyn Half-Marathon

Do it as a training run if you are not prepared to race the distance. If racing, use this as a fitness benchmark to compare later 1/2 marathon race times. Always register for any race in which you plan to participate, whether at training pace or trying for a Personal Record (PR).

Whether running or racing, record in your diary:

  • Race time, course and conditions
  • Successful warm-up routines, including specific stretches
  • Tapering routines that work
  • Some runners don't work out for a day or two before a big race. While this helps some runners feel rested and springy, others get stale and sluggish.
  • Pre-race routines that work including:
      What you ate and drank before races
      What you ate and drank during races
      How what you ate and drank made you feel

More Thoughts

A Little More

Running Coach Shelly Glover is has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner’s Handbook is a veteran road runner and marathoner. She also coaches The Greater New York Racing Team is available for private coaching. Coaching Services