Portsmouth Joggers Club
PJC Guide To Running Marathon Training
(updated with Spring '10 Schedules)
We are very fortunate to have a number of experienced coaches and marathon runners who are prepared to share their experience with us.
Some general rules:-
- Be consistent in your training, whether that's 3, 4 or more times a week
- Long runs are meant to be long and slow - don't run them too fast
- Follow a schedule, either one you create or a published one
- Seek advice, if you are not sure about anything ask - there are many Joggers willing to give advice
- Listen to your body - if you're tired or ill ease back or take a break
- What to eat in the final stages of training.
Below are links to :
- Schedule from Chris Brier aimed at 3.30 + runners
- Schedule from Russ Bestley aimed at sub 3.30 runners
- Sunday long runs for Dave Blofield's group
Ray's Sunday Group will also be doing off-road runs suitable for marathon training. Details on the weekend run page.
Sandra Hopkins is also happy for people to ask questions as to how she prepares for marathons. You can e-mail Sandra at sandra_at_pjc@yahoo.com.
Runners World also has a wealth of advice and schedules.
Chris Brier's Schedule
Chris's programme is designed for those who want to achieve a
time of between 3:30 and 4:30 in their chosen marathon. It has been
tried and tested over the past 6 years and has provided a number of
people with personal best times. Please feel to join in with the
group on Tuesday, Thursday and Saturday. Likewise do no hesitate to
contact me on
chris19dh@aol.com or at the Club if you require any
further information.
Russ Bestley's Schedule
Russ
has worked on an 18 week schedule for runners undertaking marathons in
the Autumn of 2010, particularly those aiming
for New Forest, Loch Ness, Isle of Wight, Clarendon,
Abingdon or Beachy Head marathons, and with guide race targets between 3 hours and 3:30.
The schedule follows a normal 3 or 4 runs per week training pattern for
Russ's group and doesn't start to build in intensity until mid to late
January. In order to take up this programme, you should aim to be
running between 30 and 40 miles per week by that time, preferably with
some general interval sessions as per the
schedule.
Care should be taken to phase the build up and taper, Russ is happy to talk to individual runners and to answer any questions, in person or via email at russwyd@hotmail.com
Dave Blofield's Sunday Long Runs
If you'd like to find more about Dave's Sunday runs contact either Dave or Mike Taylor.
- Dave's Sunday Schedule - TBC
Best of Luck!
