"If you're not in shape, you had better be well rested!" Jeff Reed Running Corollary #1

We should all learn to train instead of just run. Just running is okay, if you are not concerned with improvement or finding your body's capabilities. Training involves taking a step back and planning your runs to fit into a schedule which points toward a goal. Training is NOT just for 'fast' runners. Every speed runner can benefit from training. Also, a major reason to actually train is that once you are in shape it is much easier to stay there and running is more fun and less pain.

While these training pages focus mainly on marathons, there is much to be gained by runners of all distances. So many people train long and hard for their marathon, only to ruin their race with ill-advised workouts. Either over or under training can make your race into a really long day. Given the choice, as the saying above goes, under-training is much preferable to being injured and not starting the race.

First and foremost in giving out any training advise, there is not a 'proper' or 'correct' way to train for a marathon. Believe nobody who tells you there is only one way to train for a marathon. You must find what works for you and follow that plan. Since many runners are doing their first marathons and have no prior experience to draw from, this presents a dilemma.

A L S O :

Faster Marathons

Marathon Tips

Training Tip on the Month

Marathon Preparation

12 Week Training Plan

Dr. Pribut's Sports Injuries Page

I will attempt to help by offering a wide variety of plans to pick from. Several of these plans are similar, while other offer quite different. You can select either the high-mileage, low-mileage, high-speed, or pedestrian approaches to your race. Select the one that fits your running background and goals, because after all, it is YOUR race.

Another, excellent option is buying a book that give full details of the how and why of training. Know why you are doing a workout is much better than blindly following a rigid plan, not knowing what it is building towards. Having knowledge of what to expect gives you more control over your training and improves your chance of success.

Training has been the focus of a great many plans, schedules, and programs. A large many marathon training programs have come onto the scene in the past few years. Some of these programs are good, some are garbage. The real secret of training is to find the program that fits YOU. Blindly following any training program is dangerous, as blindly following anything is dangerous. Put some thought into your training, think out your goals, and plan for success. It will pay off.

Below are links to some training plans that I believe are good. They differ in many ways, but share overall concepts. Adjust the programs to fit your training schedule, style, needs, life situation, and any other factors that affect your training. The following programs would be excellent guides toward your marathon training.

An excellent site to start is the Running Times Coaching Center, with multiple trainig programs for various distances, questions and answers, and guides to help you with your injuries. There is a massive amount of information here and if you look hard enough, you will find what you need.

Hal Higdon's Virtual Marathon Training is actually three different 18-week-long training plans in one. The first is the NOVICE program, for those running first marathons. The second is the INTERMEDIATE program, for those seeking to improve on their previous marathon times. The third training program is the EXPERT. This program is for the small minority of runners who actually race marathons and are seeking peak performances. Higdon's site also covers training for running 10ks.

The Benji Durden's Marathon Training Program I first saw when it was printed in Runner's World. They promoted the plan as giving 'guaranteed marathon success'. I wouldn't go that far with any training plan, but it is a good, solid 15 week program for marathon preparation. Benji's program takes into account the speed of each runner using the plan, and adjusts the workouts accordingly.

Both the Higdon and Durden plans have been used both by world or national-class athletes, and first-time marathoners. While the plans are fairly similar, there are differences to distinguish the plans. No plan can, nor should, guaranteed marathon success, because that is part of the challenge of the marathon, but they will point your training in the correct direction. Any plan that guarantees success is more than likely selling you something. Marathons are not easy and should not be taken lightly.

There are a variety of training programs at Cool Running. All levels of training, from beginner to competitive are available for 5k, 10k, half marathon, and the full marathon distances. The information includes a Pre-Race Ritual-A checklist to get you ready for the starting line; Pace and Strategy- How to be shrewd on the course; and Recovery from the race.

Another site that has training plans for marathon and 10k races, is The Coaching Forum. This site is out of Great Britain uses a very simple training plan where the complete focus is on the number of minutes run. For some people, that is the type training plan that works best. Simple, and to the point. The experienced marathoner plan was incomplete the last time I checked it.

Marathoning Start To Finish is a TeamOregon-produced, 288 page book for how to properly train for marathons, and the entire book is available online. The book approaches marathoning with an emphasis on efficiency of training and prevention of injury. The training program described is one that the authors have developed and used personally over the almost 10 years they have been running and competing. It combines thousands of miles of trial and error experience and the results of the latest exercise physiology research.

The Running Physiology and Performance page is another excellent site for getting training tips. Hosted by Dead Runner, Stephen Seiler, in Norway, the site has a collection of informative articles from sources around the world concerning endurance training. There is some excellent stuff here!

The Coach's Corner is from the Montgomery County Road Runners low-key coaching program. Kirt West, the head of the MCRRC low-key coaching program, is an advocate of effort-based training and has coached at several of Roy Benson's Running Camps. These articles originally appeared in the MCRRC newsletter, The Rundown.

While not really about training for marathons, for those of you who are worried about not having done the necessary amount of work required to get ready for your marathon, I have a page for you. The Low Mileage Training for 100 Milers is proof that few miles in the bank is not a valid reason for not doing a marathon.

The final part of your training plan is the Taper. Don't ruin all the hard work leading up to your race with a couple of extra workouts that would not have helped you anyway! Seasoned pros, to novices all make this mistake, so read how and why to hold back those last couple weeks.

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Comments, advice, submissions, and other stuff can be sent to JeffReed88@Yahoo.com