Marathons

PARKER MARATHON TRAINING SCHEDULE

FIRST MONTH

 

DATE

MILES

DAY

TIME

PACE

____________

____________

1

30 min.

at pace

____________

____________

2

30 min.

at pace

____________

____________

3

50 min.

+20 sec

____________

____________

4

30 min.

at pace

____________

____________

5

45 min.

+l5sec

____________

____________

6

Day Off

 

____________

____________

7

20 min.

-25 sec

____________

____________

8

45 min.

at pace

____________

____________

9

75 min.

+20 sec

____________

____________

10

30 min.

-20 sec

____________

____________

11

55 min.

at pace

____________

____________

12

45 min.

-10 sec

____________

____________

13

Day Off

 

____________

____________

14

20 min.

-30 sec

____________

____________

15

30 min.

at pace

____________

____________

16*

40 min.

at pace

____________

____________

17

50 min.

+ 15 sec

____________

____________

18

35 min.

at pace

____________

____________

19

80 min.

+25 sec

____________

____________

20

Day Off

 

____________

____________

21*

25 min.

-30 sec

____________

____________

22

35 min.

-20 sec

____________

____________

23

45 min.

at pace

____________

____________

24

55 min.

at p ace

____________

____________

25*

30 min.

-20 sec

____________

____________

26

85 min.

+20 sec

____________

____________

27

Day Off

 

____________

____________

28

25 min.

-30 sec

____________

____________

29

80 min.

at pace

____________

____________

30

Day Off

 

____________

____________

31

Make-Up Day

PARKER MARATHON TRAINING SCHEDULE

SECOND MONTH

 

 

DATE

MILES

DAY

TIME

PACE

____________

____________

1

40 min.

at pace

____________

____________

2

45 min.

at pace

____________

____________

3

85 min.

+ 25 sec

____________

____________

4

35 min.

-15 sec

____________

____________

5

Day Off

 

____________

____________

6*

25 min.

-20 sec

____________

____________

7

90 min.

at pace

____________

____________

8

25 min.

+l5 sec

____________

____________

9

45 min.

at pace

____________

____________

10

55 min.

+ 10 sec

____________

____________

11

40 min.

at pace

____________

____________

12

100 min.

+30 sec

____________

____________

13

DayOff

 

____________

____________

14

30 min.

-20 sec

____________

____________

15

60 min.

at pace

____________

____________

16

45 min.

+ 10 sec

____________

____________

17

90 min.

+20 sec

____________

____________

18*

30 min.

 

____________

____________

19

45 min.

at pace

____________

____________

20

120 min.

+ 40 sec

____________

____________

21

Day Off

 

____________

____________

22

45 min.

at pace

____________

____________

23

30 min.

at pace

____________

____________

24

120 min.

+30 sec

____________

____________

25

Day Off

 

____________

____________

26

60 min.

at p ace

____________

____________

27

100 min.

+15 sec

____________

____________

28

Day Off

 

 

 

 

 

 

 

 

PARKER MARATHON TRAINING SCHEDULE

THIRD MONTH

DATE

MILES

DAY

TIME

PACE

____________

____________

1

45 min.

-10 sec

____________

____________

2

65 min.

+ 10 sec

____________

____________

3

120 min.

at pace

____________

____________

4

Day Off

____________

____________

5

45 min.

-15 sec

____________

____________

6

160 min.

+ 30 sec

____________

____________

7

Day Off

____________

____________

8

Day Off

____________

____________

9

40 min.

at pace

____________

____________

10

60 min.

at pace

____________

____________

11

Day Off

____________

____________

12

25 min.

-10 sec

____________

____________

13

Day Off

____________

____________

14

Marathon

+30 sec

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 *Optional Day Off

USE OF THIS SCHEDULE

The "at pace" is the time that it normally takes to run each mile during a normal 5 mile run. If you average of an 8 min./mile for a 5 mile run (40 minutes), then your pace would be 8 minutes. ( As you get in better shape, your minutes per mile pace will decrease, thus changing your pace on the workout plan).

Days which dictate a + 20 sec. would mean that you would try to average an 8:20/mile pace for the workout. Days which say -30 sec. would mean a 7:30/mile pace.

 

 

RUNNING THE MARATHON

 

By David L Parker, Ph.D.

DAY OF THE RACE

 

SHOES AND CLOTHES

Wear shoes that you are used to training in. Don’t go out and buy a new pair of shoes for the race. A newer pair with 100 miles or more on them is OK if they haven’t given you problems in training. Wear socks that don’t bunch up in the shoes. If during the race you feel the slightest discomfort as a result of the socks bunching up - stop immediately and take off the shoe, pull up the sock - replace the shoe and then continue. Small pebbles, etc., will also cause major problems if not attended to. It might also be a good idea, if you have been training in two or more different pairs of shoes, to change into another pair at the 15 mile mark. Have your spouse/friend meet you there with dry socks and different shoes.

Try to wear shorts that do not irritate and rub on the inside of the upper legs. Lycra tights or shorts or quick-drying nylon supplex are good choices. If necessary, vaseline can be applied to trouble areas. These not only include the inside of the upper legs, but also the back of the armpits. Nipples can be irritated by the continual rubbing of a perspiration soaked wet shirt, so vaseline or band-aids here are also helpful. Also remember to clip the toe-nails as they can rub against other toes and ultimately cause you to stop before the end of the race. Prevention is by far the best approach when preparing to run a marathon. If it’s not cold enough for a knit cap, a head-band may be a must and a dry spare one is always a good replacement for a soaked one at the 15 mile mark.

Wear clothes to fit the weather of the day. If necessary you can have someone meet you at the 10 mile mark and you can give them the sweat pants, etc., if at that point of the race you desire to discard them.

 

FLUID INTAKE

Drink plenty of water before the race and rehydrate yourself every couple of miles at water/electrolyte drink stations. Don’t worry about drinking too much, because you’ll find places during the race, if necessary, which will provide an opportunity for nature’s calling. If you plan to drink Exceed or another glucose containing fluid, experiment with the product and proper dilution during your workouts prior to the race.

The day of the race, eat a very light complex carbohydrate meal three hours ahead of time. You can take a package or two of lifesavers along during the race for additional energy. Glucose polymer solutions can help to provide energy and spare your own glucose during the race. Try to void yourself as much as possible before the race.

 

WARM-UP AND STRETCHING

You can start the day by taking a warm bath or shower, followed by a complete stretching program. Stretching of the lower back, hamstrings, groin muscles and calf muscles is essential. If you decide not to wear warm-ups during the race or during the first 10 miles, be sure to at least wear them to the race and keep them on as long as you can, right up to the start of the race, if possible. Lycra/Polypropylene tights can keep you dry and warm during the race and are an excellent alternative.

If you warm-up and stretch before the race, and then stand around in shorts and get cold, the warm-up effort was entirely wasted.

 

RUNNING THE MARATHON

During the race, pace yourself 30 to 60 seconds slower per mile than your trainingspeed. Don’t get caught up in the fast pace that everyone usually begins at any race. If you feel that you are not quite in shape for a marathon, but nonetheless, you are standing there at the starting line, there is some further advice that you may want to heed. Slow down 60 seconds/mile from your usual training speed as well as walk for 10 minutes at the 10 mile mark, 15 mile mark and the 20 mile mark. Walk again for 10 minutes at the 23 mile mark.

By following some of these suggestions, everyone that starts the marathon should cross the finish line 26.2 miles later. If it’s your first, don’t worry about the pace or overall time but use good common sense, and run to complete, not to compete. If you make it out to the 20 or 23 mile mark, you will finish even if you need to walk the last miles. Also, if this is your first marathon, you might want your spouse or a friend at the finish line to take a picture of this monumental achievement.

 

GOOD LUCK !!!

Washington Institute of Sports Medicine  |  12707 120th Ave NE # 100 Kirkland, WA  98034  |  425-820-2110