Posted: November 30, 2005

Science of Sport: Q and A with Owen Anderson, Ph.D - 5 Months to a Marathon?

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Visitors are invited to submit training questions for exercise physiologist Owen Anderson, Ph. D. to answer in a weekly column.

Owen currently writes a weekly column for the Runner's Web.

Questions can be emailed to Owen via Form Mail.

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Hi,

I am from London and 22 years old and I have just given up smoking about one month ago, and I would like to run the London Marathon in April as I have just come back from New York and watched the New York marathon and I have got bug for running(if that is the right word to use). I am not unfit due to my job, and I am above average fitness for someone my age, I am not used to running but have been going down the gym for a few months this is what I really want to do but do you think this is a good idea/can it be done in 5 months, any advice or tips on training would really be appreciated.

Thanks

Kev

Answer:

Dear Kevin,

Congratulations on your decision to run the London Marathon! This is a decision which will change your life in a very positive way. You will learn a lot about yourself as you carry out the challenging workouts required for the race - and as you run the marathon itself. I predict that it will be a great experience.

Since you are "starting from scratch", one key will be to stay away from injury. You will definitely want to avoid ramping up your training too quickly. Bear in mind that this first marathon will not be your ultimate marathon PR. You'll want to race respectably, but don't try for an over-the-top PR. Your risk of injury increases whenever you attempt to train in challenging ways for which your body is not really ready.

And so, I recommend two key things for you: (1) A heavy emphasis on running-specific strength training (this will make you a better runner while it reduces your injury risk), and (2) a very gradual build-up in training mileage. For your first week, you might just run 3 miles total, for example, and work your way up from there.

Don't fret too much about weekly mileage totals, though - you are attempting to cover 26.2 miles in one crack, not run across the Sahara in seven days. What you will want to do is work up to a long run of 20 miles four weeks before the big day, with nothing longer than 10 miles in the ensuing four weeks.

Right now, your longest run might be 2 miles, so just add 2 miles to this longer effort every two weeks, and you'll be up to about 20 four weeks before the big day.

Be sure to get extra recovery if you feel any hint of injury. Carry out your running-specific strength training a couple of times per week. After six weeks or so of training, run a 5K, and use the pace from the 5K to carry out quality training during the week (400s, 800s, 1200s, and 1600s at 5-K speed, with equal-in-time duration recoveries). Run another 5K after 12 to 13 weeks to get a new quality training pace.

If you are careful and progressive with your training, you should have a great day in London! I wish you much success.

Very kindest regards,

Owen Anderson, Ph. D.
Find the latest information about training, sports nutrition, and injury prevention at runningresearchnews.com.

About Owen Anderson
Owen Anderson, Ph.D., is the editor and founder of Running Research News and the author of the books Lactate Lift-Off and Great Workouts for Popular Races. An exercise physiologist and training expert, Anderson coaches and offers training camps for runners. He's based in Lansing, Michigan. To learn more about Owen and his work, please visit www.rrnews.com

Running Research News is a monthly newsletter which keeps sports-active people up-to-date on the latest information about training, sports nutrition, and sports medicine. RRN publishes practical, timely new material which improves workouts, prevents injuries, and heightens overall fitness.