Marathon Time Goal —for runners - Jeff Galloway

1 Marathon time Goal for runnersBy Jeff Galloway 1. I don t recommend that first- time marathoners try for a time goal. Run the first one to finish, running mostly at a comfortable training To begin this program, you should have done a long run within the past 2 weeks of at least 7 miles. If your long one is not this long, gradually increase the weekend run to this distance before starting this What is my current level of performance? Read the chapter in the book Galloway Training on Choosing The Right . After you have run 3-4 magic miles (MM), multiply by This tells you what you are currently capable of running in a Marathon right now (at a very hard effort), when the temperature is 60 F or below and when you have done the long runs and speed training listed in the What pace should I run on the long ones?

2 Take your MM time and multiply by Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60 F or cooler. It is always better to run slower than this Pace the long one so that you aren t huffing and puffing even at the When the temperature rises above 60 F: Slow down by 30 seconds a mile on long runs and the race itself for every 5 degrees above 60 Run-walk-run ratio should correspond to the pace min/mi run 4 min/walk 35 seconds9 min/mi 4 min run-1 min walk10 min/mi -3:111 min/mi 2:30-112 min/mi -2:113 min/mi -1:114 min/mi 30 sec run/30 sec walk15 min/mi 30 sec/45 sec16 min/mi 30 sec/60 sec8.

3 At the beginning of the program, after you have run 2 MMs, you can choose a goal that is as fast as 30 seconds per mile faster than predicted by the process indicated in # 3 or any goal that is slower than this. (Read the leap of faith goal segment of the Choosing The Right Pace chap-ter of Galloway Training.)9. To prepare for your goal, 1-mile repetition speed-work is included on non-long-run weekends. To compute your pace for the mile (4 laps around a track), use the goal pace decided according to #8 above and subtract 30 seconds. Example: a runner who has set the leap of faith goal at 10 min/mile in the Marathon would be running mile repeats in 9:30 Warm up for each mile repeat workout by walking for 5 minutes and then jog very slowly for 5-10 minutes.

4 Then do 4-8 acceleration- gliders. (See the segment about this in Drills chapter of this book.) Reverse this process as your warm down, leaving out the acceleration Walk 5 minutes between each 1-mile During the 1-mile repeats, run the amount you will be running in the race itself and walk for 30 sec-onds but don t stop your stopwatch. The time for each mile repeat should be from the start until you finish the second lap. For example, a person with a time goal of 10 min/mile in the Marathon would run 9:30 for each mile repeat. This person should run for 3 minutes and walk for 30 seconds while the watch is running during each mile If you have recovered from the weekend workout on Tuesday, run 1-3 miles at race pace (noted as p on the Tue line).

5 After an easy warmup, run 4 of the cadence drills (CD) and 4 accelera-tion-gliders (Acg). These are described in the Drill section of my book Galloway Training. Then run a segment at goal pace (your choice, 1-3 miles), taking the walk breaks as you plan to do them in the race. Jog for the rest of your run. Example: A runner training for a 10-minute pace in the mara-thon would shoot for 10-minute pace during each mile of the Marathon pace segment, running for 3 minutes and walking for one minute with the watch : This is the minimum that I ve found necessary to prepare for the goal. If you are already running more than this amount and are able to recover between workouts, you may continue to do what you are doing but be 1 It is fine to do cross training on Monday, Wednes-day and Friday if you wish.

6 There will be little benefit to your running in doing this, but you ll increase your fatburning potential. Don t do exer-cises like stair machines that use the calf muscle on recovery Be sure to take a vacation from strenuous exer-cise on the day before your weekend If your Marathon goal race has some hills on the course, you can run some hills on Thursday if you ve recovered from your weekend run. Insert 1-4 hill accelerations ( h on the schedule). Warm up and warm down with an easy 1-2 miles. Run up the hill at a fast but not all-out pace and walk down. Use a short stride with quick turnover as you go up the Fun!

7 T I M E G O A L M A R A T H O N T R A I N I N G S C H E D U L EWeekMondayTuesday (CD/acg/p)WednesdayThursday (h)FridaySaturdaySunday1offrun 30 minoffrun 30 mineasy miles2offrun 30 minoffrun 30 mineasy walkoff9 miles3offrun 35 minoffrun 35 mineasy walkoff5 miles4offrun 35 minoffrun 35 mineasy walkoff11 miles5offrun 40 minoffrun 40 mineasy walkoff5 miles6offrun 40 minoffrun 40 mineasy walkoff13 miles7offrun 40 minoffrun 40 mineasy walkoff5 miles8offrun 40 minoffrun 40 mineasy walkoff15 miles9offrun 40 minoffrun 40 mineasy walkoff4x1 mile10offrun 40 minoffrun 40 mineasy walkoff17 miles11offrun 40 minoffrun 40 mineasy walkoff6x1 mile12offrun 40 min minoffrun 40 mineasy walkoff6 miles/MM13offrun 40

8 Minoffrun 40 mineasy walkoff20 miles14offrun 45 minoffrun 45 mineasy walkoff8x1 mile15offrun 45 minoffrun 45 mineasy walkoff7 miles/MM16offrun 45 minoffrun 45 mineasy walkoff23 miles17offrun 45 minoffrun 45 mineasy walkoff10x1 mile18ofrun 45 minoffrun 45 mineasy walkoff6 miles/MM19offrun 45 minoffrun 45 mineasy walkoff26 miles20offrun 45 minoffrun 45 mineasy walkoff6 miles21offrun 45 minoffrun 45 mineasy walkoff12x1 mile22offrun 45 minoffrun 45 mineasy walkoff6 miles/MM23offrun 45 minoffrun 45 mineasy walkoff29 miles24offrun 45 minoffrun 45 mineasy walkoff6 miles25offrun 45 minoffrun 45 mineasy walkoff14x1 mile26offrun 45 min offrun 45 mineasy walkoff7 miles27offrun 30 minoffrun 30 mineasy walkoffMARATHON28offrun 30 minoffrun 30 mineasy walkoff4 miles29offrun 30 minoffrun 30 mineasy walk off6 miles - 2 The Magic-Mile?

9 This MM gives our Group Leaders the unique tool to help their members determine realistic goals ! The mile will help show progress as runners usually improve each time ! Physically they are getting faster and stronger! Use for teambuilding groups cheer slower groups. The Magic-Mile will help determine: - which goals are realistic, - how much improvement can be expected, - and whether someone is on track for the goal at various points. Regular testing takes the guesswork out of goal set-ting. This often involved putting the reins on the ego, which will often try to talk the person into goals that are not within their current capabilities.

10 These formulas will allow one to predict Marathon time , from running a fast mile time . Guidelines for using the Magic-Mile The person has done the necessary training nec-essary (mile repeats, longer run, etc.) The person is not injured (do not to push into pain or injury) The run with an even paced effort The weather on goal race day is not averse (above 60, strong winds, heavy rain or snow) First time marathoners should not try for a time goal or do speed workouts The pace used in the Marathon itself should be the average of the fastest 2 magic miles (adjust-ed for temperature)1.