Training to finish a marathon in a particular goal time requires a high degree of specificity with your training program. Finishing 26.2 miles in five hours translates to you averaging 11 minutes and 27 seconds per mile over the course of your race. If you are new to running and have never run a marathon, you may want to set your sights on simply finishing the race and wait until you have increased your endurance to set a goal time. However, if you are up for the challenge, prepare to push your body and exercise discipline to reach your goal of running a marathon in five hours.
Begin Training Early
Most marathon programs require a minimum of 15 to 18 weeks of training prior to your race. Establish a baseline level of fitness and begin to increase your weekly mileage in your off-season, prior to your marathon build up. Early preparation provides adequate time to adapt to the volume and intensity of your training and decrease your risk for injuries.
Train to Run at Race Pace
Running coach Hal Higdon recommends you run at least one training run per week at your goal race pace. Training at race pace teaches your body what your goal pace feels like and programs that pace into your mind. Try running at 11.27 per mile pace the day before or after your weekly long runs. Your pace runs are half the distance of your long run for each week. A GPS device, which reflects your pace, is a valuable tool for training. If a GPS device is not available, mark your running routes at each mile marker and use a stop watch to see where you are for each mile. If you prefer to run inside, set your treadmill at your goal pace.
Register for a Pace Group
Most marathons offer race day pace groups. The leaders of the pace group are responsible for maintaining your goal pace to ensure that runners in your group reach your goal. Pace groups are helpful because they provide you with motivation, guidance and a sense of camaraderie over the course of your race. Pace groups take the guess work out of running your pace and they prevent you from running too fast early in your race.
Practice With a Half Marathon
Running a half marathon six to eight weeks into your training program provides you with a snap shot of your running capabilities. Select a race with a course similar to your marathon course. Use it as a practice session that closely mimics the setting you will experience at your marathon. Maintaining your goal pace or running faster provides you with confidence for the remaining weeks of your training.
References
- Marathonguide.com: The Long Run; Mindy Solkin
- "Marathon: The Ultimate Training Guide"; Hal Higdon: 1993
Member Comments