Marathon Training, Second Edition

by Joe Henderson

Human Kinetics, 2004, (ISBN: 0-7360-5191-0)

 

Joe Henderson has been writing about running for more than 40 years and is the author of more than 20 books.  He is a columnist with Runner’s Worldmagazine and teaches running courses at the University of Oregon.  This book features multiple 100-day (15-week) marathon plans along with daily log pages to monitor every key aspect of training.

 

 

Marathon Training Plan – Cruisers

Marathon Training Plan – Pacers

Marathon Training Program – Racers

 

 

 

Cruisers aim primarily to finish, and final time doesn't concern them much  They enhance their chances of finishing by inserting walk breaks -- a technique that noted running author Jeff Galloway calls "cruising".

 

 

Pacers aim for time goals, or in runners' terms try to set personal records (PRs).  They typically try to run the entire distance, without planned walking breaks, to maintain their pace.

 

Racers aim to compete with other marathoners.  They race for prizes in their age division or overall.

 

The chapters within the book are divided into 15 weeks (the length of Joe's training programs).  Within each chapter, there is a page for each day of the week, complete with a Training Log page.  This style is very comfortable and helps develop good training habits.

 

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Here are some quotes from the book:

 

 *  "The hardest part of a marathon is getting to its starting line".

 

 

*  "Schedule the three elements common to all effective programs: long-run, fast run, and easy days."

 

*  "Plan to train far enough to cope with the race distance."

 

*  "Plan to train fast enough to handle the marathon's pace."

 

*  "More races are lost by training too long, too fast, or too often than by running too short, too slow, or too seldom."

 

*  "Never forget that racing -- especially at marathon length -- is uncomfortable.  You can't improve without sometimes venturing into discomfort."

 

*  "Most runners are slow to rebound from hard days, and one big session each week is about all the mid-pack finisher can tolerate."

 

*  "The long run is the centerpiece of your marathon training program."

 

*  "  Aim to run at least two-thirds of the marathon distance (at least 17 miles) before race day.  Three-fourths (20 miles) or more is an even better goal, since each extra step beyond the minimum adds assurance of finishing the race."

 

*  "Take your long run about one minute per mile slower than projected marathon pace.  At faster paces these runs become too much like the race itself -- and require long recovery periods that interrupt regular training."

 

*  "View each of your long runs as a dress rehearsal of the marathon."

 

*  "For each mile (or kilometer) you run, stop and walk for about a minute."

 

*  "You can instantly double the length of your longest non-stop running distance by adding walking breaks.  You can also maintain a faster pace for the running portions and recover more quickly."

 

*  "Run frequently at [marathon] pace, even if the distance run that way is short."

 

*  "Practice running at or near marathon mace in some or all of your easy runs."

 

*  "Find a cure for 'one-pace syndrome'.  It afflicts runners who know how to run long but have never learned to run fast."

 

 

*  "Faster training makes you a faster runner at all distances, including the marathon."