Meredith’s Training Diary: How to Choose a Marathon Training Program

Welcome to Training Diaries, a new Lifehacker series about my journey to the 2023 TCS New York City Marathon. This series will chronicle all the ups, downs and hills of repetition on my journey to the world’s biggest marathon. Ahead of race day on Sunday, November 5, we’ll look at proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, the logic of long-term running, and just thinking about what it takes to cross the marathon finish line. I live by a simple and true mantra: a marathon is actually hundreds of miles. The day of the race turned out to be the last of 26 or so.

I’m looking forward to diving into the nuts and bolts of marathon training. But first we need to look at how a runner chooses a training program in the first place. Before that, a little about me as a runner and why anyone should care about my two cents.

Take advice from me, a regular runner.

New York will be my fifth marathon. All my marathon times show completely average times for women in my age group. In other words, I’m always an average to low level runner. But what I lack in natural athleticism, I make up for in running mentality.

Just as someone on a weight loss journey might focus on non-digital wins, I prefer a non-digital approach to running. Unfortunately, to complete a marathon, playing with numbers is inevitable. (Namely the number 26.2.)

Most importantly, I can’t center my life around running. It’s one of my biggest passions, but I know that many runners like me just can’t connect with the influencers who make training their top priority. My day job is 9-5, and functionally I have a second job doing stand-up comedy from 5:00 pm until, well… after my ideal bedtime. When my plate is full and it’s time to sort, I often have to skip my workout. I have to choose between writing, stand-up, relationships, and most of all, getting good sleep. On the other hand, it gave me a certain level of knowledge. I know how to optimize my training plan and finish a marathon feeling strong and injury-free.

So, here’s what I can tell you about how to find a marathon training plan that’s perfect for your lifestyle, running experience, work responsibilities, and race goals.

What to pay attention to when preparing for a marathon

I’ve had enough of my thoughts. Here are some specific tips for choosing a marathon training program:

• Think about your goals . Are you looking to complete your first marathon or are you trying to qualify for Boston ? Your goals will influence the type of program you choose. More aggressive programs require more mileage and more intense training.
• Look at your current fitness level . If you’re new to running, choose a beginner program that gradually increases your mileage. If you already run regularly, choose an intermediate or advanced plan.
• Pay attention to the mileage . The maximum length of a long distance race should be 18-22 miles for beginners and 20-24 miles for intermediates. Weekly mileage should be 30-40 miles for beginners and 40-60 miles for intermediates.
• Be sure to turn on speed work . Tempo runs, intervals, and fartleks help build strength and speed . Most plans include one or two speed workouts per week.
• Choose a reputable source . Good options include Runner’s World , Hal Higdon , Pfitzinger , Hanson’s and Jack Daniels plans. Or consider a group training program, such as one at your local running shoe store.
• Consider your schedule . Make sure the weekday and long-day runs in your plan fit into your life. Plans with just three or four runs per week are more flexible.

Tips for making the most of your marathon training plan

Even the best training plan is not immune to all the obstacles that arise in the 16-20 weeks leading up to race day. We’ll delve deeper into these obstacles in future articles, but for now here are a few things to keep in mind to make your training plan work for you.

• Be realistic and honest when choosing your ability level and desired outcome . Most plans have programs for beginner, intermediate, and advanced runners. For example, if you run 20-25 miles per week (mph) at the beginning of your training, don’t choose a plan that starts at 40 mph. Or, if you’re comfortable running three to four times a week, don’t commit to a six-day run.
• Work in reverse . Mark your race on your calendar and work backwards to find out when you’ll start training. Include any obligations or events that might prevent you from completing your important run. This way you can plan ahead and change things up.
• Allow proper recovery . Most programs include rest days and periods of tapering off to avoid burnout and injury. This is the key to staying healthy during marathon training. (We’ll be sure to cover the infamous acronym in a future post.)
• Trust the plan . Don’t skip runs or add extra miles if you’re not ready. Follow the plan as prescribed for best results.

Above all, be flexible. Illness, injury, surprise parties – life happens. When this happens, don’t worry. Some guidelines are to prioritize weekly long runs, but avoid increasing your weekly mileage by more than 10% at a time. If you need to skip a long run, you can shuffle your long runs around so you don’t have to cover 14 to 18 miles (for example) on consecutive weekends.

After choosing a plan, comes the easy part: sticking to it. (Just kidding.) (Sticking to your training plan is incredibly difficult.) (Really, why would anyone sign up for a marathon?) (What are we running from?!)

Seriously, I’ll leave you with this: you can’t overdesign your learning. Choosing the right training program is critical to success.