tricharlotte.com - Training

tricharlotte.com training page

below is the outline for the training plan from the infamous
Ron Horton School of Minimum Effort Marathon Training

Just getting started and not anywhere near ready for marathon training?
(as in, you're still on the couch thinking about this running stuff...).
See Couch to 5K at the bottom of the page.

These are long run distances only...

Also please note - these schedules are for those ramping up for one marathon.
If you are running "marathon every month" (like Myrtle Beach in February, Bataan in March, Big Sur in April)
then your schedule will be different.

The principle is fairly simple. Add one mile per week to your long run until you hit the 12 mile mark. Then run long every other week.
Once you pass that 12 mile long run, the "inbetween" 10 milers become "Tempo" runs, run them at marathon pace.
Long runs, not the "Tempo" runs, are run 1-1:30 mpm slower than you could run that day. If you had to.
What about the rest of the week? Depends on a lot of variables, like how much cross training you are doing. For most people 2-3 other runs during the week will fill the Minimum Effort bill.
Once you have run your first marathon, then we can start adding things like Speed Play and Hill Play. Here in Charlotte, we are currently alternating Speed Play (at JCSU track) and Hill Play (on various BFHs near downtown) on Tuesday or Wednesday mornings.

Saturday		Charlotte	Disney World	Myrtle Beach	Saturday
10/10		18	14	9	10/10
10/17		12	10	10	10/17
10/24		20	16	11	10/24
10/31		12	10	12	10/31
11/7		22	18	10	11/7
11/14		12	12	14	11/14
11/21		24	20	10	11/21
11/28		12-15	12	16	11/28
12/5		8-10	22	10	12/5
12/12	Charlotte Thunder Road Marathon 12/12/09	Marathon	12	18	12/12
12/19			24	12	12/19
12/26			12-15	20	12/26
1/2/10			8-10	12	1/2/10
1/9	Disney World Marathon 1/10/10		Marathon	22	1/9
1/16				12	1/16
1/23				24	1/23
1/30				12-15	1/30
2/6				8-10	2/6
2/13	Myrtle Beach Marathon 2/13/10			Marathon	2/13

Here are a few websites that might provide some good marathon training info. This is not an endorsement,
we haven't reviewed all the sites. They are presented for your convenience - you might find something good!

http://www.runnersworld.com
http://www.halhigdon.com
http://www.halhigdon.com/marathon/Mar00index.htm
http://www.marathontraining.com/
http://www.marathonguide.com/training/index.cfm
http://www.jeffgalloway.com/training/marathon.html
http://www.marathonrookie.com/
http://www.coolrunning.com/engine/2/2_4/143.shtml
http://www.runningplanet.com/catalog/marathon-training.html
http://www.runnersweb.co.uk/indextrn.htm

Just getting started?
Click here for a Couch to 5-K Training Plan - about 9 weeks long
Click here for the Couch to 5K website
Two more variations here, these allow more time to get to 5K (4 months or 7 months)

And a few pages with advice from fellow runners (who know of what they speak) about various running ailments:

ITB

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