Running Advice Needed

[robertreyes86]

Currently I'm running 3 miles a day, 3-4 days a week.  I also bike a little on top of that.  Anyways, I want to get into marathon shape but don't want to hurt my knees.  Can you give me any preventative advice?  Also, what's the most I should run in a week?
Thanks, Robert

[Aiar(Izzy)]

Get fitted to good shoes, don't push your legs, push your lungs. Have a good workout plan.

[IronJoe]

Hey Robert, I will start off giving you some general advice and then you can feel free to answer some questions that follow, which will help personalize a training program...this goes for anyone else as well.

First to prevent injuries, Izzy said it right - buy a good fitting pair of running shoes that offer cushioning and support.
Look for softer surfaces, like grass or dirt. 
Warm up and stretch before workouts.  Cool down and stretch after workouts.  (Can't emphasize stretching enough)
Take easy days to rest and let your muscles recover.  These can be slow runs or cross training.

The distance, speed and intensity of your workouts depend on your conditioning and goals.  Doing a variety of workouts is the best way to get your lungs, legs and mind into marathon shape. Some examples of different workouts are speed intervals, tempo runs, hills, long runs and fartleks. 


Now for some questions:

Have you had knee problems before?
When/where will you run the marathon?
Is your goal to finish or do you have a specific time?
Do you have any previous race results/experience?
What is the furthest distance you'd feel comfortable running now and at what pace?
How much time can you commit to training?

[robertreyes86]

Have you had knee problems before?

No, but my dad hurt his knee running.  We're both flat footed.

When/where will you run the marathon?

I have made no plans for a specific marathon or triathlon.  I was going to wait until I got to a higher level of fitness before deciding.  I'd like to be ready in the fall.

Is your goal to finish or do you have a specific time?

I'd like to average 7-7.5 minutes a mile.

Do you have any previous race results/experience?

None

What is the furthest distance you'd feel comfortable running now and at what pace?

I'm comfortable with 5 miles since I have never run further than that.  However, I can't keep a consistent pace.  I'll start at 7 min/mile and end at 8.

How much time can you commit to training?

After a month into the summer, I'll dedicate 4 hours a day if I can mentally handle that.
I also strength train twice a week, so I don't know how those two will work together.

[nando]

Roberto!

we're on the same boat man...the BIGGEST thing for us flat footed folk is the proper shoe!!

Another thing you may want to look at which I'm considering is that my podiatrist recommended orthodics.  It's about $400 for the pair but he tells me that it will help the stress, the planar fasciitis. 

If you want to train together sometime, let me know.  I need to get back into running shape and bring my times down.  At Silverlake I averaged 8 min/mi...which I still blame my lack of proper swimming on since I kicked so much. 

[robertreyes86]

Roberto!

we're on the same boat man...the BIGGEST thing for us flat footed folk is the proper shoe!!

Another thing you may want to look at which I'm considering is that my podiatrist recommended orthodics.  It's about $400 for the pair but he tells me that it will help the stress, the planar fasciitis. 

If you want to train together sometime, let me know.  I need to get back into running shape and bring my times down.  At Silverlake I averaged 8 min/mi...which I still blame my lack of proper swimming on since I kicked so much. 

Actually, I just bought a pair of Asics Gel Foundation.  I immediately felt a change in the way I run.  But yea, give me a month.  Right now I'm finishing up league tennis.

[IronJoe]

Those are great shoes!  Knee problems should not be a problem if you train carefully by gradually building up your mileage.  Also consider running a couple of races leading up to the marathon.  Use short races (5k-10k) to learn how fast you can go.  Use a longer race (16k-30k) to learn how your body responds in the later miles.

I think Jason started a thread about the Kenyan Way, which would offer you a more structured program by a world class runner.  You can use my following work outs as a go-by.  Try to do 2-3 of these workouts each week.  Do cross training on off days.  With this program you'll have taken 3 minutes off of your 5k time and 6 minutes off your 10k time from when you started 20 weeks ago.  Come race day you'll be ready to qualify for Boston - 7:15 minute mile pace.

Weeks 1-4 your mileage should build up from 14 (what you do now) to 20 (by week 4).  Tempo runs at 20 minutes - gradually pick up pace to finish at 10k pace = 7:30 minute mile pace.  Speed work (5k pace = 7 minute miles): 2@1:00, 2@1:30, 2@2:00, 2@1:30, 2@1:00 with 1 minute rest between each.    30-45 minute long runs at 9-10 minute miles.

Weeks 5-8 build up to 30 miles by week 8.  Tempo runs at 30 to 40 minutes finishing at 10k pace.  Quarter mile speed work: 2@1:40, 2@1:30, 2@1:20, 2@1:30, 2@1:40 with 2 minutes rest between each.  4-6 hill repeats little rest in between.  45-60 minute hour long runs at 8-9 minute miles, you can throw in little spurts of speed (fartlek training) or some hills.  Week 7 or 8 would be a good time for a 10k race.

Weeks 9-12 build up to 40 miles per week with an easy 25 mile week in there.  Tempo runs at 20-40 minutes finishing at new 10k pace (I'd estimate to be 6:30 minute miles).  Speed work at new 5k pace (I'd estimate to be 6:00 minute miles): 1@1:30, 1@2:00, 2@2:30, 1@2:00, 1@1:30 with 2 minute rest in between.  6-10 hill repeats with adequate rest in between.  60-90 minute long runs at 7-9 minute miles with fartlek and hills if you'd like.

Weeks 13-16 (beginning of the real training) your total should build up to 50 miles with an easy 35 mile week in there.  Race a half marathon or something and a couple of 2-2.5 hour long runs (not to exceed 20 miles) at 7-9 minutes per mile with fartlek and hills if you'd like.  Half mile speed work: 1@3:20, 1@3:00, 1@2:50, 1@2:40, 1@2:50, 1@3:00, 1@3:20 with 2 minute rest.  6-10 hill repeats with little rest.  30-50 minute tempo runs finishing at 6:30 pace.

Weeks 17-18 you total should be running 50 to 60 miles.  Test yourself one day and run marathon pace (7:15 minute miles) for 70 minutes about 15k.  Speed work at 6 minute mile pace: 2@1:00, 2@1:30, 1@2:00, 2@3:00, 1@2:00, 2@1:30, 2@1:00 with 2 minute rest.  4-6 hill repeats no rest.  30-50 minute tempo run finishing at 6:30 pace.  2 hour long run.

Weeks 19-20 are the last 2 weeks and are considered the taper period.  Total mileage should decrease 40 then 30.  Then good luck on race day!

[robertreyes86]

Thanks Joe, I'll give it a try.

[Adrian]

nando's flat footed?  .... I guess we do learn something new everyday!