Training Schedule - Time off after first half marathon

MinimalistShoeAddict

I started running last fall.
I need some advice regarding when I should start training for my first full marathon.

My first 5k was ran at 8:49 per mile on December 1st (27:23)
My first 10k was ran at 8:39 per mile on Jan 1st (53:48)
My first half was ran at 8:56 per mile yesterday (1:56:57)

I violated the 10% (maximum distance increase) per week rule regularly. Besides a blood blister on my toe last week (from wearing cheap cotton socks), I have had no injuries.

That being said I want to train properly (not expedite my training schedule as I did for my previous races) for my first marathon

I will be following the 18 week Hal Higdon Novice 2 training program
http://www.halhigdon.com/training/51138/Marathon-Novice-2-Training-Program

I want to follow the schedule as closely as possible, however my first marathon will be on June 2nd. I really need to start immediately to complete it properly.

How long of a break do I need to take after my first half marathon (yesterday) before I can resume my long runs? My quads feel slightly sore, but I feel like I should easily be able to run 8 miles next Saturday (long run from first week of the program). I have read online that some people recommend one day off from long runs for each mile ran after a race. If I wait over 13 days to start I will be behind schedule from the beginning.

Should I take 13 days off before my first long run? Or should I start the new schedule right away since I think my legs will be able to handle it? I am eager to get started and train properly for the first time!

Thanks

stubbysticks

I'm no professional but I think a week should be plenty of time to rest after a half if you're itching to get back to it. But make sure it's a break from EVERYTHING, no sneaking off to the gym & lifting heavy things. Then you'll really be ready to kick *kitten* when you start training! If you feel good on Saturday, go for it! I would say give yourself permission to bail though, & don't beat yourself up if you do. Keep following the rest of the workouts & I'm sure you'll be ready to rock the 9 miler the following weekend.

MinimalistShoeAddict

I'm no professional but I think a week should be plenty of time to rest after a half if you're itching to get back to it. But make sure it's a break from EVERYTHING, no sneaking off to the gym & lifting heavy things. Then you'll really be ready to kick *kitten* when you start training! If you feel good on Saturday, go for it! I would say give yourself permission to bail though, & don't beat yourself up if you do. Keep following the rest of the workouts & I'm sure you'll be ready to rock the 9 miler the following weekend.

Thank you. That sounds like good advice. I was planning on lifting again tomorrow, but since that would involve some of the same leg muscles I should be resting, I will wait a couple of days for that as well:)

stubbysticks

If I were you I wouldn't do shyt this whole week. Serious. I wouldn't get off my couch if I didn't have to. If I were about to jump into a high-volume training program where overtraining could be a real issue, I would rein myself in & sit the hell down because I know there will be times during the program where I wish I could!!! That's just me though.

http://www.bodybuilding.com/fun/how-to-combat-cns-overtraining.html

CarsonRuns

Personally, I don't think you should start training for a full marathon until this time next year. I usually suggest a year to 18 months of 25 mile per week average base before starting to train for a marathon. It's a totally different beast than the HM. You can muscle your way through a HM. You have to have a deep aerobic base to get through the marathon. You have to train the body to deal with glycogen depletion. You have to harden your body to the rigors of high mileage training. All of these things are the result of mileage over time.

Train for and race a couple more HM this year and then plan for a Spring marathon next year.

SteveTries

Carson could you elucidate on the reason for that recommendation? Is it that without that base a runner is:
-unlikely to manage the distance, or
-likely to pick up injury, or
-unlikely to get a respectable time?

miracole

Personally, I don't think you should start training for a full marathon until this time next year. I usually suggest a year to 18 months of 25 mile per week average base before starting to train for a marathon. It's a totally different beast than the HM. You can muscle your way through a HM. You have to have a deep aerobic base to get through the marathon. You have to train the body to deal with glycogen depletion. You have to harden your body to the rigors of high mileage training. All of these things are the result of mileage over time.

Train for and race a couple more HM this year and then plan for a Spring marathon next year.

I agree with Carson on this, I've done a couple marathons and have to say that taking the time to develop a good base (and weather yourself really) is necessary before attempting a marathon. Marathons are a tricky beast, they're exponentially harder than a half in that everything in you aches more, and mentally it's a much tougher game!

jenniferrusso7393

My running coach (who has completed multiple Iron Man races within the alloted time) has never told me to take a week off after a race... I was told to take a shorter "recovery run" the day after a race, and then resume my normal training schedule... That being said-- I'm agreeing with Carson that your conditioning for a marathon should take multiple months... Safety first...

CarsonRuns

Carson could you elucidate on the reason for that recommendation? Is it that without that base a runner is:
-unlikely to manage the distance, or
-likely to pick up injury, or
-unlikely to get a respectable time?

The first two. A respectable time is in the eye of the beholder. Without the proper base, what usually happens is the runner hits about 18 or 20 miles in the marathon and then does the death march the rest of the way in because they just don't have the aerobic capacity to go the distance and their body isn't efficient at using fat instead of glycogen for energy. They simply just run out of steam. Unfortunately the common reaction to this is to check the marathon off the bucket list and never to entertain the idea of running another one. I operate from the perspective of developing a long term relationship with running. To nurture the love, you have to hold back from the ultimate prize for a while. I waited over 5 years before I ran my first marathon and even then I hit the wall at 20. This was even with peak mileage of 60 miles per week in that training cycle. I didn't death march in, but my pace slowed by a full minute per mile by the time I finished. A year later and it was a completely different story, running a negative split and finishing with a kick.

It just takes time to develop the systems adequately.

SteveTries

Great detail. Thanks

stubbysticks

Solid information here Min...I know you're excited to do that next thing, but all the marathon runners I know have either been running for YEARS or have paid for professional marathon training. Lifetime Fitness has a program that the president of my running club is a member of, & he did like 6 marathons last year. (He's nuts.)

I agree with sticking to HMs for this year, if you need something to work on, try a more advanced HM training program that incorporates speedwork & tempo runs & stuff like that. All of this will help build your base...FWIW I've heard you should build your base for at least 2 years before attempting a marathon. Idk how accurate that is, but it sounds good. :laugh:

camrunner

Personally, I don't think you should start training for a full marathon until this time next year. I usually suggest a year to 18 months of 25 mile per week average base before starting to train for a marathon. It's a totally different beast than the HM. You can muscle your way through a HM. You have to have a deep aerobic base to get through the marathon. You have to train the body to deal with glycogen depletion. You have to harden your body to the rigors of high mileage training. All of these things are the result of mileage over time.

Train for and race a couple more HM this year and then plan for a Spring marathon next year.

Nice post, Carson. I'll probably continue to progress towards a marathon a little sooner than you'd recommend, but it's certainly something to think about.

MinimalistShoeAddict

Thank you Carson!

I have not actually signed up for a marathon yet and could wait if needed. I was planning on two more half's and a 25k this Spring. Would there be any harm in following the Hal Higdon Marathon training program I have chosen and making the final marathon decision in a few months based on my training improvements and next few longer distance races (half's and 25k)?

I don't want to get injured either and have no problem taking a break from training if my long runs get to be too much. I have been carefully monitoring my HR during all of my training so that I know I remain in the aerobic base building HR range as opposed to running with anaerobic HR. I remained conversational for my entire half marathon, although as you all have pointed out it is nothing compared to a full 26.2

Assuming I can complete the training program (which maxes out at 20 miles) is there any harm in trying assuming I would be willing to quit the marathon partway through if I hit a wall or feel injured for some reason?

I thought June was far enough away to prepare fairly well. However the consensus seems to be advising me against the idea.

Thanks!

Personally, I don't think you should start training for a full marathon until this time next year. I usually suggest a year to 18 months of 25 mile per week average base before starting to train for a marathon. It's a totally different beast than the HM. You can muscle your way through a HM. You have to have a deep aerobic base to get through the marathon. You have to train the body to deal with glycogen depletion. You have to harden your body to the rigors of high mileage training. All of these things are the result of mileage over time.

Train for and race a couple more HM this year and then plan for a Spring marathon next year.