Keys To Success

Posted: December 15, 2010 in Uncategorized

My Boston Marathon training schedule is not etched in stone!  Many of you find comfort and motivation in precisely following the schedule you were given at our kick-off several weeks ago.  But you will be better served by accepting that circumstances will eventually prevent you from completing one, if not many, of the scheduled runs.

Your goal should be to achieve the total weekly mileage.  One of the more common mistakes  is trying to make up for a missed run by adding the missed run mileage to the next run.  You can suddenly come close to doubling your longest run and risking injury.  Nothing is more frustrating than being forced to miss several runs because you injured yourself.

I recommend that you err on the side of caution and being conservative.  The best rule of thumb is not to increase your long run by more than two miles of your longest run in the past 7-10 days.  For instance, if your longest run in the past 7-10 days is 5 miles then you should never run longer than 7 miles.

It’s beneficial to also take regular walk breaks during your runs.  You’ll be able to sustain better running form and efficiency throughout your runs and prevent injuring yourself.  I recommend walking for 1 minute for every 9 minutes of running.  It’s important to ease back into running at the end of each walk segment.

The key ingredients for a successful marathon training program include consistency, moderation,  closely monitoring how you feel and finding comfort in adjusting your daily runs based on the circumstances of your life!

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