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Urban Athletics Head Coach, Jerry Marcari, answers your questions.
March 2, 2007
My goal is to build my endurance and aerobic base for a 16
week marathon training plan. Is there a benefit to training more than
once a day?
I see limited benefit from running twice a day during a marathon
training program. The most important element in marathon training is the long
run. As you build it to 26 miles or farther, you decrease your chance of
hitting the wall. But the long ones need to be run continuously. Breaking the
distance up into two runs decreases the training effect. Running twice a day can increase fat burning, while reducing the pounding of running on short runs during the week.
I am REALLY out of shape. I eat junk food and don't exercise much outside of work (I'm on my feet all day long). I am really interested in running a marathon and would like to know how long I should train before I run. I did a 40km walk two years ago and was exhausted by the end of it.
In 28 weeks, you could finish a marathon. Start by walking, slowly, for a mile. Two days later, walk 1.5 miles. Every other day, increase the distance by half a mile until you get to 3 miles. Rest your muscles on the "off" day. Hold that distance on Tuesday and Thursday, while increasing by one additional mile on your weekend session (either Sat or Sun). There's a "to finish" schedule in my book MARATHON YOU CAN DO IT. Once the long run reaches 10 miles you can cut the distance in half every other weekend, increasing the long one by 2 miles each time. When the long one gets to 18 miles, you can do it every third weekend, covering 8-9 miles on the "short" weekends. After about the third week of training, insert a one min jog into your runs, after 4 min of walking. If this feels fine after 2 weeks, drop to 3walk/1jog. After 3 more weeks, drop to 2-1. If all goes well after another 3 weeks or so you could go to 1-1 during the week, and 2walk/1jog on the long run. Find the ratio that works best for you, that will leave you feeling strong at the end, and recovering fast from these long ones. The pace for all of these should be very, very slow.
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Jerry Macari is a well known top runner in NYC, a 2 hr. 24 minute
marathoner, former New York Road Runners Club Master Runner of the
Year and US Track and Field Certified Coach. Jerry is also the owner
of Urban Athletics, the home for gear and advice to the NYC running
community. Urban Athletics has been honored as Best Running Specialty
Store by Runner's World Magazine, as well as Shecky's "Best Running
Shoe Store in NYC".
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