Very beginner marathon training program...?

[Luckystar1]

Hello, I have rather stupidly signed up to do a marathon next October. It was a spur of the moment thing.

I go to the gym 4 times a week but it’s almost entirely strength training. I can run roughly 5km easily but I have zero pacing and tend to start sprinting when I like a good song etc.

I need to start off easily, very, very easily 😬

I also have 2 Yong children (4 and 2.5) so time is limited but I can do evenings and weekends.

I also had very bad spd with both children so I’m cautious of my pelvis.

Anyway, I’d like to at least see if I could do it, so any pointers for programs to follow or other advice would be super.

(Ps. I did a lot of athletics when I was younger but all short distances so I have a tendency to go out quickly, with zero long distance stamina...!)

*young... 🙄🙄🙄

I have also foolishly signed up for a marathon in October (I'm doing York). I'm already nervous but excited too. I've found a beginners plan from Bupa which takes 16 weeks so I need to start mid-late June.

I've did some running plodding last year and completed a few races between 5k and 10 miles but very slowly and I don't feel very fit. I'm going to spend a couple of months trying to get my 5k times down and get running regularly, then build up to 10k for the Edinburgh 10k in May then move to marathon training.

I'm okay with the running (I think) but I'm not sure what else I should be doing to make sure I don't get injured. I do a pilates class but no strength training.

Oh thank you so much! I will have a look at Bupa now thank you!

Good luck with the training, I am actually petrified!!!

How about looking for local running clubs ? They should help you gain, speed, stamina and strength through a variety of training sessions and they’ll be loads of knowledgeable people there who will be happy to advise and share their passion. At many clubs there will also be longer runs or training programmes specifically targeted at marathons. When the going gets hard it will really help to have a community of supportive fellow runners around you and maybe even some company or support on the day.

Thank you! There is a local club, but I suppose a big part of me is very nervous of the fitness levels required for running with them! I think they’re actually meant to be lovely but I’m very nervous!

Get fitted for proper running shoes and bra bybsorcilust shops!!

Thank you! I have trainers fitted by a specialist. I have zero boobs, but I’ll get a decent bra. I was thinking of Sweaty Betty ones in the sale? Or are their any others you would recommend?

I was thinking of buying a Garmin Vivo3 music to help. Is that a bit optimistic??

I really like the Shock Absorber Run bra. If you order online, you might want to try a few sizes. I’m usually a 34F, but i’m a 36D in Shick Absorber. It’s quite often on offer at Go Outdoors.

Thank you. I will have a look. I wonder if they do bras for inverted breasts 😂😂

Do you have a running watch or similar? Great investment and really helps with pacing. Pair it with Strava and can track progress etc.

I used Map my Run on my phone to train for my first half and upgraded for their paid app for a couple of months to get a training plan. But basically it was 2 shortish (5-7k) runs at mid pace, 1 long run then 1 very short and slow recover run. The long run starts at 3 miles then add a mile a week.

Get some good headphones and look up some good podcasts for the long runs.

Gels and recovery drinks are also important when running for longer than an hour.

Try looking at the Jeff Galloway website. He promotes the run/walk/run method and I used it to complete my first marathon this year. You follow a set pattern right from the start of your run (rather than when you start to get tired). I used a 90 second run/30 second walk pattern, I know that sounds ridiculously short times, but it really works. Less likely to get injured, especially for beginners. His "finish upright" plan for a first timer worked for me, made it to the start line (a big thing for me as I have had a few over-use injuries in the past) and finished in just over 5 hours, despite walking the last 4 miles entirely as my knee had seized up. Good luck!

Oh thank you so much for that recommendation I will definitely look at it now!

My husband has just ordered me the Garmin watch so hopefully I’ll be up and going soon.... mind over matter and all that jazz.

I must look up some podcasts, great idea. I’ll be a runner and an intellect by the end of this 😂😂

Oh and re SPD I would strongly recommend an MOT with a physio before you start the big distances.

I quickly picked up a couple of injuries which kept setting me back (shins then knee) but turns out they were linked to a severely weak/damaged right glute muscle thanks to hip issues with DC2 pregnancy. Physio spotted it right away and gave me some strengthening exercises to even me up to allow me to train up to the higher distances.

She also did a gait analysis and gave me some technique tips which really helped.

And personally I can really tell the difference if I don't use a foam roller to loosen up before I go out.

Right I’ll do that re the physio too! Goodness me this marathon is costing me a fortune and I haven’t even started training 😂

When I joined our local running club I’d done 2 weeks of Couch 2 5k and could run for 90 seconds ..just !. I’d google in yiur local area and then look up facebook pages, web sites etc. Look for term like ‘inclusive’ and ‘social’.. see if photos are all athletes in vests looking deadly serious or all ages, shapes and sizes having fun.

You could also go to the local park run and see if there are club runners about your speed..then nab them at the end and ask about their club ? We get loads of new members this way.

Many clubs will offer an introduction session and different levels of training so I’d look for a contact and ring them and ask. Now is a great time to do it as there will be loads of ‘nervous newbies’ in the first week of January. Good luck - it was the best move I ever made 😀

As you are pretty fit and can run 5k, what you are looking at is building up your running stamina.

I use a programme (for Half Marathon) which focussed on building up the time you spent running, not the distance you covered. Three runs and one workout a week, one of the runs getting considerably longer.

I suggest you start 5-10K plan straight away, then look for a 3 month Half Marathon plan, then have a little rest, and start a 3 month marathon plan.

Start Parkrunning now - ask other parkrunners about friendly running clubs in your area.

Shopping: I have shock absorber bra, hoka trainers and a Garmin, plus a flip belt for phone/snacks. When you start going beyond about 2hours per run you will need both water and fuel, so you may want a vest or a training route where you can have pit stops.

You'll need more water, more frequently and earlier if you are training in the heat, which for an October event you will be. You will need to work out if you are going to use gels (essentially high-tech sweeties with the right calories/minerals; tend to give some people the runs so find that out in training not at a competition) or 'real' food (Haribo and pretzels?)

At some stage you'll probably want to experiment with proper running socks - twin-skin ones are good for no-chafing, but some people hate them!

Thank you so, so much!!! That is all so super helpful. I think I will do that re the training plans. I’ve been looking at that Galloway man and that’s sort of what he seems to be suggesting over a 32 week period which would be great. I’m so glad I asked!