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Welcome to Training Diaries, a fresh series on Mytour documenting my journey to the 2023 TCS New York City Marathon. I'll share the highs and lows, the tough hill repeats, and everything in between. Leading up to race day on Sunday, Nov. 5, we’ll discuss proper fueling, overcoming injuries, tackling setbacks, treadmill hacks, wardrobe malfunctions, strategies for long runs, and what it really takes to cross a marathon finish line. My mantra, cheesy but true, keeps me grounded: A marathon consists of hundreds of miles; race day is just the final 26 or so.
Before diving into the specifics of marathon training, we first need to understand how a runner chooses a program. But before we even get there, let me introduce myself as a runner and explain why you should care about my perspective.
Take it from me—an average runner—when it comes to marathon training advice, sometimes the simplest approaches are the most effective.
The New York City Marathon will mark my fifth race. My times consistently fall within the average range for women in my age group. In short, I’m typically a middle-to-back-of-pack runner. While I might not have natural athletic talent, I certainly make up for it with my running mentality.
Much like someone on a weight loss journey may focus on victories that aren’t shown on the scale, I prefer to take a non-numerical approach to running. But when it comes to completing a marathon, the numbers become unavoidable—especially the key figure 26.2.
The reality is, I can't devote my life solely to running. While it’s one of my greatest passions, I know many runners like me can’t relate to influencers who treat training as their main priority. My 9-to-5 job and my evening career in stand-up comedy (which runs late into the night) often mean I’m forced to sacrifice training runs. When life gets busy, I have to prioritize writing, stand-up, relationships, and—perhaps most importantly—sleep. But this lifestyle has given me valuable experience. I know how to adjust a training plan to finish a marathon strong and injury-free.
So, here’s what I can offer when it comes to finding the right marathon training plan, one that fits your lifestyle, experience, job, and race ambitions.
What to consider when choosing a marathon training plan
Enough reflection from me. Here are some practical tips for selecting a marathon training program:
Define your goals. Are you aiming to complete your first marathon, or are you focused on qualifying for Boston? Your objectives will guide the type of program you choose. More ambitious programs involve higher mileage and tougher workouts.
Assess your current fitness level. If you're new to running, select a beginner program that gradually increases mileage. If you're already running regularly, choose an intermediate or advanced plan.
Mind the mileage. Long runs should peak at 18-22 miles for beginners and 20-24 miles for intermediates. Weekly mileage should reach 30-40 miles for beginners and 40-60 miles for intermediates.
Incorporate speed work. Tempo runs, intervals, and fartleks are key to building strength and speed. Most plans feature one or two speed sessions per week.
Choose a reliable source. Some reputable options include Runner’s World, Hal Higdon, Pfitzinger, Hanson’s, and Jack Daniels' training plans. You might also consider joining a training group, such as those offered by local running stores.
Account for your schedule. Ensure the plan’s weekday and long-run days fit into your life. Programs with three to four runs per week offer more flexibility.
Effective strategies for maximizing your marathon training plan
Even the most well-crafted training plans aren’t immune to the challenges that arise during the 16-20 weeks leading up to race day. We’ll address those obstacles in future posts, but for now, here are some tips to help you make the most of your training plan.
Be realistic and honest about your ability level and goal mileage. Most plans offer options for beginners, intermediate, and advanced runners. For example, if you're running 20-25 miles per week (mpw) when training starts, avoid choosing a plan that begins with 40 mpw. Similarly, if you're comfortable with three to four runs per week, don’t opt for a plan with six running days.
Work backwards. Mark your race date on the calendar, then plan backwards to determine when to start training. Factor in any commitments or events that may interfere with essential runs. This will allow you to adjust your plan ahead of time.
Ensure adequate recovery. Most training plans include rest days and taper periods to prevent burnout and injury. This is crucial for maintaining health throughout marathon training. (We’ll dive deeper into the infamous taper in a future post.)
Trust the plan. Don’t skip runs or add extra miles unless you’re fully prepared. Stick to the plan as written for optimal results.
Life has a way of throwing curveballs, like illness, injuries, or even surprise parties. When things don’t go as planned, don’t stress. A few simple rules to follow: prioritize your long runs each week, but be careful not to increase your mileage by more than 10% at once. If you must skip a long run, feel free to rearrange them to avoid pushing yourself from 14 to 18 miles over two consecutive weekends.
The real challenge begins after choosing your plan: sticking to it. (Just kidding, it’s harder than it sounds.) (Seriously though, why does anyone sign up for a marathon?) (What exactly are we running from?!)
On a more serious note, remember this: you can’t undo or change your training retrospectively. Selecting the right training plan is essential for setting yourself up for success.
