marathon & tri training

[corybarrett]

Looking at a training calender for next season i realized i want to do something that i don't know how to do. My first marathon in may, and get ready for a mostly oly season in the summer. It's not that big of a dilemma, but if any has any suggestions i would love it. I'm coming off 3 race sprint season, and my first 1/2 marathon...So i have a decent aerobic base. I just want to try and balance the tri training (which is more important to me this winter), with enough miles running for the marathon.

thanks in advance,

cory

[Charlie]

Building in a long run weekly will get you there with little trouble.
My mary schedule looks something like this-
week:
1- 2hr run
2-1hr
3- 5k/10k
4-2:20
5-1:10
6-5k/10k
7-2:40
8-1:20
9 -5k/10
10-3hr
11-1:30hr
12-1hr
13 Marathon

Throw in a tempo run, and you should be fine. The goal is to run a marathon with this simple program. This will not get you to Boston, but you should be able to complete a 3:45-? with this plan.

[watchman]

charlie said:

Building in a long run weekly will get you there with little trouble.
My mary schedule looks something like this-
week:
1- 2hr run
2-1hr
3- 5k/10k
4-2:20
5-1:10
6-5k/10k
7-2:40
8-1:20
9 -5k/10
10-3hr
11-1:30hr
12-1hr
13 Marathon

Throw in a tempo run, and you should be fine. The goal is to run a marathon with this simple program. This will not get you to Boston, but you should be able to complete a 3:45-? with this plan.

Can you add a little detail to this schedule?
How often do you run each of these weeks?
at what distances?
mike

[Charlie]

This is just my weekly long run schedule during a 13 week training period. The assumption is that you maintain normal tri training and do the long run once a week.
I base my training on time duration and focus very little on distance.
In my mind, the goal is a solid endurance base for triathlon. The marathon is just a fun day....or not.
I would look for an earlier marathon than Cleveland to allow for recovery before the real sport starts.

[watchman]

I like that
" The real sport"

I was going to do a marathon and was in a 6 month build up when I snapped my ankle in a tackle football game thanksgiving.
The doctor said I may never be able to do a marathon it was so bad

That is when I started thinking about Tri's because it was not all running.

Since then it has healed very well.
I think the Triathlon training has helped the recovery.
My first Tri. is this weeknd. I am hooked and still have not done one yet.
I asked about the marathon because though I am only doing a sprint, someday I want to go for an IM. I thought I would do a marathon first. My thought is this year sprint, next international, two years HIM then an IM.

mike

[Janet E]

I have found the FIRST training program to work very well with tri training for me as I really only do 3 key runs a week which leaves me with plenty of time to cross train with biking and swimming. Not only that, adding the speedwork of FIRST's program really helped bring my running times down.

www.furman.edu/first/fmtp.htm

[sarajean]

Last season, I took Galloway's half-marathon training program that involved 3 runs a week plus cross-training and the swim/bike workouts from Slowtwitch "Not Quite Beginners Tri Training Program," put the Galloway program on a grid, and filled in the swim/bike workouts.

I improved in all three sports in spite of plantar fasciitis in one foot, tendonitis in the other, and a freak sprained ankle. Two of those injuries could have been avoided by paying more attention to the 10% rule of running distance increase. (The plan called for two 30-minute runs and a long run of "x" miles. I'm guessing the plan was designed for a faster runner, who could put in more miles during the week. I wasn't putting in enough miles during the week to support the increase in mileage on the weekend.)

Next year, I'll be doing the same basic plan, but I'll be modifying Galloway's plan so I'm following the 10% rule. (You've gotta love spreadsheets! Mine calculates my long run based on the previous week's mileage, so I can figure out when I need to start if I want to be ready for a race on a specific date.)

[robreddy]

read charlie's answers - twice

r