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Running your first marathon: Part 3

Currently, LHR has a Facebook group north of 10,000 members. The vast majority of these folks are using, have used, or thinking about using one the HMM plans or a plan I created. Many times runners are asking for advice about how to adjust our plans to fit components of other coaches. Sometimes they are expressing their concerns about using our plans and looking for confirmation in their decision. The biggest concern is the long run, but that’s a topic all its own. For the sake of this discussion, this desire to fit pieces from other plans or worry about the plan they are choosing creates two main coaching concerns.

The first is this piece meal approach to putting a training plan together. Someone might take our plans as a template, but then add a little Hal Higdon, a dash of Jeff Galloway, and a sprinkle of Jack Daniels (or a shot- who knows). Then they’ll say, well I am following Hansons or LHR. The truth is, they aren’t following anyone. All of these coaches built their plans on a system and they work as a whole. What makes our long run work is what you are doing the other days of the week before the long run. What makes the other coaches successful is the structure of their plans. Now, if a person is an experienced marathoner and has tried a number of methods, then they do know what works for them. I am in no position to critique that. The big caveat however, is that works for them. It doesn’t mean that it’s going to work for you. For your first marathon, I strongly believe you find the philosophy that resonates with you the best and go with that. The next time around, then try another philosophy if you want.

The second concern I get comes from the apprehension about starting a plan. With our plans in particular, folks will focus on one area and say that it’s not a good program, but they don’t see the entirety of the plan. Unfortunately, newbies see that and then start questioning themselves and their decision to follow a program. Luckily, when they ask these questions in the Facebook group, they get plenty of reassurance. More to the point, what I have found with a lot of these runners is that their concerns are with following a plan, but then they also question another plan that they chose. What that tells me is that they are lacking the confidence that they can cover the marathon. It’s less about what plan they choose, but their own self doubt. The worst schedule to the biggest believer will probably be successful. The best plan to a non believer will probably end up a failure. Along these lines, people are quick to offer advice. While given with good intentions, I think is critical for the recipient to take it with a grain of salt. Again, what tweaks were made by one person, may not be the tweaks you need.

At the end of the day, I recommend doing some research. Take a few of the popular philosophies and check them out. Seek out Dr. Google and maybe buy a few books. On my site, there’s podcasts and tons of blog posts to start out for free. Then if you want a book, you can pick it up for $10 on Amazon, or something. You are already going to be entering uncharted territory, so don’t try to forge your own path yet. There’s lots of ways to get to the finish line.

After all of that, I can just tell you are begging to ask- “Luke, what’s your philosophy, then?” If that’s the case, then I am happy to tell you.

My marathon coaching philosophy is built around three areas:

  • Knowing what and why you are doing something in your training schedule. This makes it easy as a coach to have an athlete buy into a program. It also makes the path to self confidence much smoother.
  • Train to grow, not to survive the training. I see this so many times where an athlete trains aimlessly (without knowing why or what they are doing). They train so hard that they are ultimately just making it through the plan with nothing left for the race. My goal is to teach you (#1) and this helps you train to compete at peak level, not on fumes.
  • The 4 pillars of performance

    1. Balance in training.

      Touch on all aspects of training from easy jogging to speed development (relative to event) and even supplemental work.

    2. Appropriate intensity for a given day.

      By maintaining balance in training, we touch on all paces. There’s no need to “cheat” paces faster than they need to be.

    3. Consistency in training.

      A single workout doesn’t make your training segment and one bad day doesn’t take it all away. However, a bunch of pretty decent days will make you incredibly fit. Being inconsistent do to over-training, injury, or illness on a consistent basis means you are always trying to get back to where you were before you can move forward.

    4. If you can adhere to the first three pillars, the fourth will be easy. You’ll handle more mileage in a week, a month, a year. And more mileage allows you to hit all facets of training. Hitting all facets of training for long periods of time will take you to levels of performance you never thought possible.

 

That’s it in a nutshell. To read more about our philosophy, training methods, and training plans for the first time marathoner, please check out my book Hansons First Marathon: Stepping up to 26.2 the Hansons way. For more resources, coaching, and other books, then check out my site, www.lukehumphreyrunning.com

Running your first marathon: Part 2

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First time marathon series: Part 1

“Am I crazy for wanting to run a marathon?”

This was a question recently raised in our Facebook group, LHR Running Community, which currently has over 10,000 members from across the globe. The simple answer is “no” in regards to the physically running of the distance. Where the craziness usually lies is in the planning, or lack thereof. It was this question that really inspired me to write Hansons First Marathon: Stepping up to 26.2 the Hansons Way. You aren’t crazy and you have the ability. You just need a plan and I know how to make one for you.

In Chapter One, Establishing a starting point, we start establishing a baseline. Before we can make a plan, we need you to take a look at yourself so that you know what you are getting yourself into. Now, don’t worry, I am not asking you to dig deep into the depths of your soul, rather just looking at your history of running, exercise, and injury. We ask a series of 5 questions to help you think about where your strengths and weaknesses.

  1. Am I running now?

  2. Have I run a race recently?

  3. What is my goal for the marathon?

  4. How much time can I dedicate to training?

  5. Am I injury prone?

Answering these questions a certain way will not dictate whether or not you can run a marathon. There’s a million ways to get to the same finish line. However, what it will do is force you to take a look at yourself and go into this thing with eyes wide open. For instance, answer question number one with a no, then we need to start with the very basics of running. Learning how to start by doing the right amount at the right intensity, then building on top of that without getting you hurt is going to be critical. It also means that if you are looking at a marathon and it’s only 8 weeks away, that it might not be a good fit for where you are at. You are going to need to allow yourself a lot longer to build to the point where you are ready to tackle the distance. So, every answer you give here helps establish the baseline, a timeline, and a checklist of things you will need to make sure you focus on as you take on this journey.

These questions aren’t meant for just the person who’s never run before or even the new runner. They are meant for anyone looking to take on the marathon distance. This includes the novice/recreational runner all the way to the age group ace who’s looking for a new challenge. The thing is, even those who have raced/run the half marathon distance are just that- hallway there. A 5k runner has only raced 1/8th the distance. Whatever you struggle with at 10, 20, 30 miles per week are going to be really exposed when training to cover 26.2 miles as fast as you can. The things you never even thought about while training for your local festival 5k is going to be a major factor in your ability to be successful at the marathon. This isn’t meant to scare you, rather prepare you. The better prepared you are, the less intimidating it can be.

Where to go from here, depends on where you are at. For the brand new runner, I suggest taking the next three steps:

  1. Make running a habit.

    Find a C25k plan that’s 6-10 weeks long. In HFM, I offer up an 8 week plan that takes you from zero to handling 30 minutes of jogging without stopping.

  2. Establishing a starting point.

    This is mainly for a time goal or even just establishing some running paces. Run a 5k. Time yourself on a known loop. Whatever you are comfortable with. Use that to establish some sort of basis for training.

  3. Pick a race and start training.

    For this group, after completing a C25k type plan, I recommend something 18-20 weeks from where you are currently at.

For the recreational runner, you know a little more about yourself. These questions will help you decide on a plan that’s best suited for you, but it will also help you focus on some detail work. Strength and mobility will probably be something to think about adding. However, adding this may need you need to change your approach to the mileage and/or length of schedule you were planning on using. For most of you folks, an 18 week training plan is plenty of time to be ready.

For the competitor, you may need less time, in terms of weeks, but make sure you can tolerate the volume necessary for your goals. If you are training at a pretty high level for most of the year, 12-18 weeks should be plenty of time to be ready. I would say closer to 12 weeks for higher mileage and coming off a racing segment and closer to 18 weeks for lower mileage.

Take a few minutes to look at these questions. There are other assessments I think are important, but we’ll save those for next time. If you are curious to see this discussion in full, to view our plans for first time marathoners, or just to read more about training, I encourage you to check out my book Hansons First Marathon: Step up to 26.2 the Hansons way. You can also follow me on Instagram @lukehumphreyhmm and our Facebook group LHR Running Community. For information on coaching, custom plans, and instant access training plans, visit www.lukehumphreyrunning.com

I have created a trilogy bundle of all three of my books. Use the code Trilogy at checkout for 30% off the three books. Your purchase from THIS STORE directly supports LHR. Thanks! The code is good through 8/5/2019