How do you run your best first marathon?

From my favourite running forum and my current guru.

Some Food for Thought:

Many programmes advise on the exact mileage that runners should cover when training for a marathon. This begs the question of what science tells us about the optimum training distances for marathon runners. In fact, there are few studies of the actual distances people run in training for a marathon. Thus, we do not really know what the optimum training distance is for the majority of novice marathon runners. The distances advocated in this programme have been arrived at empirically, but are compatible with the findings of a study by Grant and others.(1) When evaluating the training patterns of 88 runners in the 1982 Glasgow Marathon, Grant and colleagues found that that average distance run in training was 60km per week for the 12 weeks prior to the race, and this ranged from 24 to 103km. This study also debunked two important myths. Firstly, there is no relationship between weekly training distance and marathon time (as shown by Franklin and others)(2). Secondly, despite their apparent inadequate training, the runners did not slow down dramatically after hitting their predicted ‘collapse point’ at about 27km. Thus, they could find no evidence to support the collapse-point theory proposed by Ken Young(3). This theory holds that runners who do not train more than 101km per week ‘collapse’, and are reduced to a ‘shuffle’ when they race more than three times their average daily training distance for the last eight weeks before the marathon. Finally, as in the Franklin(2), these novice marathoners were unable to predict their marathon times accurately. However, the accuracy of their predictions did improve the closer they were made to race day. Peak Performance – Tim Noakes

One thing we all have to remember is to do what works best for us whether that is 3, 4 ,5, 6 or whatever days of running gives you the best performance results with the least chance of an injury and is compatable with your lifestyle.

Jennifer suggested marathon programs start at 50 mpw and that intensity is one way to increase your performance if you cannot put in greater miles. That is partly turn, increasing the intensity (pace) and duration (the long run) is a way to increase your performance but we always should be careful that we are not carried away by stats or myths. The common myth is to finish a marathon you need to get up to 50 mpw and this is not supported by the research or even programs such as Hidgon's intermediate that maxs out of 45 mpw and is generally less. Galloway with a 26 mile long run has 1.5 hours more of running so that again is mid 40s at the peak. If you are over 40, you can even reduce that by 25% and Higdon's master's program has a max of 34 mpw with two days of cross training.


Here are some more things to chew upon.

I found the article that stated 4 days of running per week seems to be the optimal amount to maximize your performance. This was based upon a review of research:

Hickson – increase intensity of runs, significant increase in performance. Same results with Mikesell.

Decrease intensity – significant decrease.

Decrease duration of runs – short term no effect, long time 10% reduction in performance

Reduce frequency – number of days per week from 6 to 4 – no change in performance.

Increase intensity v increase of volume – increased intensity group outperformed. (Gaskill)

Dudley, Pollock, Hansen, Wenger and Bell all found increasing duration – when you do run you run longer – increase in performance.

Dolgener – 4 or 6 days a week of marathon training – no difference.

Crews, Busso – 3 or 5 days a training per week – no difference.

Mutton – 4 days of running v 2 days of running and 2 days of cyclying – no difference.


For marathoners – elite athletes that have a greater volume of their training at higher intensity the better they did. But for novice marathoners – weekly mileage is a poor predictor of marathon performance. But as one became more experienced, the mileage became a better predictor.


King – 3 days a week of high intensity out performed those who trained at lower intensity for 5 days a week over a 2 year period.



Lies, Damn Lies and Stats: Most of the above noted studies had between 70 – 250 people. So we are talking about broad generalizations that clearly do not apply to everyone. Plus the biggest point we may miss is that studies show us how to maximize our performance BUT generally never discuss the risk of injury. I read one study that sort of did: Those only do interval training in the short term out performed those who only did farleks and those who combined both approaches but the those who combined the approaches did better in the long term because the interval only people had a higher rate of injury. Doing a 20 mile run with two or three other runs at high intensity may allow one to increase their performance IF they get to the starting line plus who knows what the accumulated effect of all this will be. Plus, just because it is the best thing to do may not make sense when lifestyle is also considered. How many can afford to run so hard 3 or 4 days a week that for the rest of the day we run plus some other time is reserved ONLY for recovery.


Consider this with the discussion of genetics – at best our performance can be effected 45% by our training but most studies seem to suggest 25% or so. We also know that a fairly healthy person can run 20 miles. With proper pacing and hydration, how much training is required to get one to the finish line, to the finish line with a smile, to do the best they can do? No one really can answer that. Training programs based upon successful elite athletes might give us a clue, but then again, it would seem the mileage only really matters when you are an experienced elite athlete but even then it has to be the right mileage – the proper long run, the proper intensity.


This was written to say if you believe you are just muddling through and unsure, guess what, so is everyone else. There seems to be agreement that at least 3 days of running a week is necessary. That the long run is important and one should try to get to at least one run of 30 K. If you want to finish a marathon faster you will have to run faster in training but the risk is a greater chance of injury. No point in being able to run a 3:30 marathon if you on crutches the day of the race. As a novice if you missed that 8 K run or added an extra 20 K run, no one will be able to tell you your time, but with your training you stand a better than 90% chance of finishing the marathon.
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"Run like hell and get the agony over with."