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

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.

		Chicago	Columbus	Marine Corps	Kiawah	Charlotte
7/19/08		10	14	10	7	6	7/19/08
7/26/08		16	10	14	8	7	7/26/08
8/2/08		10	16	10	9	8	8/2/08
8/9/08		18	10	16	10	9	8/9/08
8/16/08		12	18	10	11	10	8/16/08
8/23/08		20	12	18	12	11	8/23/08
8/30/08		12	20	12	10	12	8/30/08
9/6/08		22	12	20	14	10	9/6/08
9/13/08		12	22	12	10	14	9/13/08
9/20/08		24	12	22	16	10	9/20/08
9/27/08		12-15	24	12	10	16	9/27/08
10/4/08		8-10	12-15	24	18	10	10/4/08
10/11/08	Chicago Marathon 10/12	Marathon	8-10	12-15	12	18	10/11/08
10/18/08	Columbus Marathon 10/19		Marathon	8-10	20	12	10/18/08
10/25/08	Marine Corps Marathon 10/26			Marathon	12	20	10/25/08
11/1/08					22	12	11/1/08
11/8/08					12	22	11/8/08
11/15/08					24	12	11/15/08
11/22/08					12-15	24	11/22/08
11/29/08					8-10	12-15	11/29/08
12/6/08	Kiawah Marathon 12/6				Marathon	8-10	12/6/08
12/13/08	Charlotte Thunder Road Marathon 12/13					Marathon	12/13/08

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

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

ITB

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