Marathon training - how much time?

1. How many miles per week are you running right now? Generally, you want to be putting in at *least* 15-25 before starting a marathon program.

2. You're what, 15 weeks out? 16? The only three-running-days/week marathon training plan I know about is FIRST, which is an 18 week program. If you're already putting in the mileage of week 3, you could jump in, I guess. But keep in mind the "short" runs are NOT EASY. If you're not already doing intervals/speedwork, it could be pretty tough. http://www.wu.ece.ufl.edu/marathon training-first marathon.pdf

3. I really, really, really cannot emphasize enough how much I would recommend adding a fourth *run* to your week. People do have success with FIRST, but especially as a 5+ hour marathoner, TIME ON YOUR FEET is going to be the issue. More is better.
Higdon Novice 1 is a great example of a basic 4 run/week program. Again, it's 18 weeks, but if you're already putting in solid base mileage, you could jump in.

If you're doubtful about your fitness/ability to get there, consider a run/walk plan like Galloway! Or, heck, just run until you can't and then walk. (But run down the finishing chute; that's where the photographers are. )

October is a great month to run a marathon!

I would second the suggestion to add a 4th day of running to the schedule, or else your long runs could be upwards of 2/3s of your mileage and that puts you in dangerous territory when it comes to injury. How long are the "short" runs during the rest of the week? You'd want those short runs to be 5, 6 or more miles to even begin to even out 15+ mile long runs if you're only doing 3 runs total each week. Most marathon training plans are going to be 30-40 mile weeks at their peak to get you trained for the distance as well as time on your feet, and I don't know how one can do that with 3 runs per week. But if you're cross-training rigorously, I'm sure you can make up some of that time/fitness.

If you are relatively fresh off your half marathon, you could train by October. Just make sure the marathon has a generous cut-off time. If your HM time is around 2.5 hours, you're looking at probably closer to 5.5 hours for a full. Most races cut-off at 6 or 7 hours, but some get over-eager and cut-off at 5.

rrcoffey wrote: »

Today is June 30th . . . following a schedule of 2 short runs/1 long run each week and cross training, is a full by mid-October a realistic expectation?

Depends on your objectives really, although I'd support the idea of a fourth day. The main rationale is to keep the proportionality of your long run in comparison to your other runs. Ideally 20-25% of weekly volume in the long run, at a push 30%. So if you're doing three runs, you don't have any choice, if you're doing four then you have some flexibility.

Notwithstanding that, what does success look like for you?

Personally I'm aiming to improve my HM time to the extent that I'm not looking at a 5 hour marathon before I do one, but if you're happy with that then it's likely to be do-able. My HM time is 2:07 at the moment, so I've deferred until next year when I'm hoping to get down to about 1:55.

rrcoffey wrote: »

Thank you for the feedback!

My half was 6 weeks ago. I was up to 18 miles/week just prior to that. I worked through a slight hip injury and decided to take time off after the race . . . I took a full 2 weeks off (of running, still did spin and lifting) and have been doing less than 10 miles/week since. But, I'm healed and ready to ramp back up

I would have to drop another aspect of my routine to accommodate a 4th run, but it could be done.

I couldn't find any official info on cut off times, but looking at results from previous years, it looks like 7 hours. So, I'm ok there.

What does success look like to me? That's a great perspective I train for endurance more than speed. I want to be able to RUN more than 90% of it and live to tell about it - LOL!

Thanks again for the links and advice. I'll do some reading to see what plan might work best for me. Even if the full doesn't work out, I'll be ready for the half!

With your 1/2 training already in the bag and 1/2 completed, with 12 weeks for training ahead of you - yes, that's plenty of time to prepare for a full from your current base. Plenty of training plans available to get you there in good form for your goals. A long weekend run with gradual increase in distance each week with a good two weeks taper leading into the event would be easy for you to accomplish from this point.

My first ever marathon, I did my final long training run too close to the event. I finished the event, but not in an ideal fashion and learned from that mistake for future events. My bad at the time, but that was so many years ago (before internet) and information was not as easy to come by as it is today.

Good luck.

Last summer I started training in July and ran a full in the first week of October so it's definitely possible.
However I'd increase the number of days/week that you're running to about 5. Something like 2 short runs (3-5 miles), 2 intermediate runs (5-10) and 1 long run (10+) each week.

Higdon plans are awesome! I suffered an injury a month out from mine and had to scale back to recuperate, but still managed to run for 16 miles straight before having to take my first walking break! It was an incredible and invigorating experience and one I would love to repeat someday. Good luck!

I tend to look at it as a 20 mile warmup followed by the most horrible 10k of your life.

Capt_Apollo wrote: »

doing a 2:30 half marathon basically translates into a 5:14 full marathon. that is a long time to be out there and running.

Assuming proper training... 3 days a week doesn't qualify

glevinso wrote: »

rrcoffey wrote: »

I signed up for a full, though I have the option to drop to the half. I can run a half in just under 2.5 hours.

Today is June 30th . . . following a schedule of 2 short runs/1 long run each week and cross training, is a full by mid-October a realistic expectation?

Thanks!

I haven't read the rest of the thread but personally I wouldn't attempt a full running only three days a week. The required volume is just too much. You are looking at a 6+ hour marathon time based on a 2.5hr half and your stated training. A 4th run in the week would be helpful, but 5/week would be much more ideal, if not 6.

A marathon is no joke. It is not "twice a half" other than the distance. It is a much more difficult event.

I will echo the, a marathon is not twice the half mentality.

Running becomes very different once you cross past ~20 miles or 2.5 hours on your feet.

Reason being is that you begin to exhaust all of your natural energy reserves in the form of glycogen.
To make it in a marathon, you have to train your body to rely more on fat reserves while running rather than your stored carbs (glycogen).

This takes proper practice and discipline while you are training. Discipline in knowing what the proper pace to run at so you don't exhaust your glycogen too soon. Learning how to drink water and take in gels (or other sources) while running. Which gels or sports drink or other sources (beans, gu's, food) works best for my body. How much should I take at a time. How can I train my body to increase it's natural glycogen stores (train low / race high)(carb loading).

These are all things you don't normally worry about when training for a 5K, 10K, or even a half. The mararthon is definetely a graduation from lower distances.

I just finished my first marathon. I had a 20 week training schedule. i ended up having to take a month off of running midway because of a grade II groin strain. I jumped back into traning about 6 weeks to marathon day. I was able to finish strong, ran/jog the whole way with a smile on my face. i finished ahead of my expected time. If you have been training for a 1/2 with three months to go you will be fine. I did run 4 days a aweek in the last month and right before the injury. till then i was only able to fit in three runs a week.