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Preparing to Go The Distance

Posted on April 23rd, 2006

I’m often asked the question, Why does a runner have to train for 5-6 months to run a marathon? The answer is simply, “To get through the Red Zone.” In football talk it’s the last 20 yards. In marathon racing it is the last 8 — 10 miles. To explain, I’ll have to start at race day and work back.

First of all, a marathon runner must taper properly, which begins three weeks prior to race day. Secondly, to successfully complete a marathon you need to do a number of 18- to 20-mile repeats. Since these cannot be done on back-to-back weekends, you need a week’s separation between each. My L.A. Roadrunners do at least four, so that takes an additional 8-10 weeks putting us three months out from race day. Finally, you must develop the appropriate stamina and strength — both mentally and physically — to finish a 20-mile training session. That takes at least 90 days. Therefore, you are looking at a minimum of five months of preparation.

Now we can go back to the beginning. I break down the training cycle for a marathon into a 90-day cycle and a 60-day cycle. The first 90 days is foundation development to prepare you to run your first 20 miler. You cannot get to the 20 miler until you have run the 1-19 mile distances. Start out running for a distance — let’s say 30 minutes. Then add 10 minutes per week until you can train 60-70 minutes comfortably. Next, move into mileage, starting with the 6-7 miles for your weekend L.S.D. run. Sorry folks, L.S.D. doesn’t mean a mind-altering drug — it’s long slow distance (running). Then simply add one mile per week until you reach 18 miles. Now you’re ready for your first 20 miler and the beginning of the 60-day strength development stage, which includes the taper period.

Why are 20 milers so important? The human body was built to run only 12-15 miles. If you run just 3-5 miles several times per week in preparation for a marathon you could comfortably run 10, 12, or even 15 miles. However, if you take one more step you’ll hit the wall — socks you like a hammer over the head. By not running the required 20-mile sessions you did not reprogram your body’s computer, the brain. The safety mechanism built into your body to keep you safe will send out a warning and keep you from not over extending — just like the coolant-warning light in your car. The light means stop and check the engine before damage occurs. Likewise, your mind says stop before damage is done to your body. By completing the required number of L.S.D. training sessions you teach your body to perform at longer distances and the computer in your brain adjusts so you don’t hit the wall. Basically, L.S.D. reprograms the brain.

A 20-mile training session takes a lot out of your system. For that reason, 20 milers should only be done every other week. In between, run 8-10 miles. Your last 20-mile run should be no later than three weeks prior to race day. Why? It takes 12-14 days for a training session to affect your performance. As a result, you should not push long mileage during this period — It will be of no benefit and you risk not recovering by race day.