TERP RUNNERS

MARATHON TRAINING
MANUAL

1
Table of Contents

I. Introduction
II. Getting Started
III. Common Training Mistakes
IV. Nutrition
V. Designing a Training Program
VI. Running Injuries
VII. Approaching the Start Line
VIII. Which Marathon to Run
For Further Reading
Bibliography

2
 I. INTRODUCTION

“If you want to run, run a mile. If you want to experience another life, run a marathon.”
- Emil Zatopek

3
 I. INTRODUCTION

While much literature on marathon training exists, this guide has been written for a University of
Maryland, College Park audience. With vast trails, a huge local racing scene, and a friendly cam-
pus running club, College Park provides an excellent place to train for your marathon. This guide
presents basic marathon training principles and tips to help you succeed in crossing the finish
line.

Legend tells of the Greek messenger, Pheidippides who ran 25 miles from the plains of Marathon
to Athens. Pheidippides dropped dead after completing his trek and informing the Athenians of
victory over the Persians. The inaugural Olympic Games of 1896 in Athens featured the first offi-
cial marathon, a distance of 25 miles to honor the feat (and feet) of Pheidippides.

In the London Olympics of 1908, the British extended the marathon course to 26 miles and 385
yards, allowing runners to begin at Windsor Castle and finish at Olympic stadium. The 26.2 mile
distance became standard.

Whether you hope to just finish or to run competitively, the marathon provides the ultimate strug-
gle of mind against body. Aspiring marathoners can make hundreds of mistakes resulting from
their inexperience of running long distances. This guide will get you to the finish line much safer
than Pheidippides.

Take advantage of the space on the inside pages to keep track of your runs.
Best luck and happy trails!

4
II. GETTING STARTED

“To give anything less than your best is to sacrifice the gift.”
- Steve PreFontaine

5
 II. GETTING STARTED

A. Getting a Pair of Shoes

A crucial part of running safely involves making an educated shoe purchase There are hundreds of
shoes specifically designed to meet the needs of people with different biomechanics. There is no
“good shoe” or “bad shoe” – it’s all relative to your needs.

There are three main classes of runner biomechanics: neutral pronators, over pronators, and under
pronators. This all has to do with how your foot strikes the ground. Almost all distance runners run
heel-to-toe, meaning their heel strikes the ground first, then the arch of their foot makes contact with
the ground, and finally they push forward off the balls of their feet. Each biomechanic form puts ex-
cess pressure on a certain part of your feet and legs, which explains the importance of getting a pair
of shoes to compensate for this pressure.

Over Pronation Normal Pronation Under pronation

These pictures illustrate the biomechanic foot motions of over pronation, neutral pronation, and
under pronation. These pictures show extreme forms of over pronation and neutral pronation.
Your foot strike may not exactly match any of these photos.

6
 II. GETTING STARTED

How do I find which shoe works for me?

First, determine what kind of arch your foot has. There are three main types of arches: low arches, neu-
tral arches, and high arches. To find your arch-type, dip your foot in water and step on the ground. Try
doing this after a shower and stepping on a piece of cardboard. Match your foot print to whichever pic-
ture in the graphic it most resembles.

Low Arches: Those with low arches have a tendency towards over pronation. Over pronation is an exces-
sive inward roll of the foot after the heel strikes the ground. Low arched runners will notice wear marks
on the inside of their old shoes. These runners should purchase a motion control shoe.

High Arches: Those with high arches have a tendency towards under pronation. Under pronation occurs
when the foot does not roll inward enough, or rolls outwards. High arched under pronators are sometimes
characterized as “duck-footed.” High arched runners will notice wear marks on the outside of their shoes.
These runners should purchase cushioned shoes.

Neutral Arches: Neutral pronators have neither an excessive inward nor outward roll. Their feet may
slightly over or under pronate, but not to the degree in which they are more susceptible to injury as a re-
sult. Neutral arched runners can wear shoes that have light cushion or light motion control. They do not
need the same degree of support in the shoe that low and high arched runners should have.

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 II. GETTING STARTED

Purchasing Shoes in the College Park Area

If you have more questions, or want a good place to get professional fitting for proper
running shoes, we strongly recommend visiting one of these local specialty stores.

Metro Run & Walk

http://www.runwalklive.com/

R n J Sports
http://rnjsports.com/

Fleet Feet Sports

http://www.fleetfeet.com/storeprofile/65/

Falls Road Running Store

http://www.baltimorerunning.com/

Purchasing Shoes Online

These sites are helpful in classifying shoes by the different biomechanic types discussed
in this section.

www.roadrunnersports.com

www.eastbay.com

www.fogdog.com

Remember to change your shoes roughly every 500-700 miles of training. After such
wear, the shoe’s support systems become less responsive.

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 II. GETTING STARTED

B. Where to Run in College Park

College Park offers dozens of miles of running paths. Outside the bustling campus lie many quiet wooded
paths. Terp Runners has a trail map with measured distances of each running route available on their web-
site. Attendance at the daily group runs will help you learn the trails as the group runs along the different
paths daily.

College Park Trail Map

http://www.terprunners.com/trailsystem/trailsystem.shtml

Trail Map Distance Chart

http://www.terprunners.com/trailsystem/

C. Running and the Law in College Park

Police Captain and Vice President of Public Safety for UMD, Larry Volz wants runners to be aware of the
following laws when running around College Park:2
• Running laws mirror general pedestrian laws.
• Runners have right of way in crosswalks.
• In general, cars have the right of way anywhere a crosswalk does not exist.
• Pedestrians are considered negligent if an accident occurs when they are not using a crosswalk.
• Pedestrians must exercise caution to avoid injury when using cross walks. According to Maryland
law, pedestrians are negligent when blindly crossing streets.

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 II. GETTING STARTED

C. Running and the Law in College Park (con)

• Pedestrians are legally negligent when beginning to cross an intersection in the presence of a WAIT
signal or red light.
• Pedestrians who begin to use a walkway with a CROSS signal or green light may complete the trip
even in the presence of a WAIT signal or red light.
• Pedestrians can cross in the middle of a block with no traffic, unless that block has an intersection
with cross signals.
• When running on the open road, runners do not have right of way. Captain Volz suggests you run on
the sidewalk.
• The College Park trail system closes after dusk. The City of College Park has no liability for
injuries you endure when running on the trails at night.
• During winter ice and snowfall, the University is only culpable for slip-and-fall injuries in matters of
gross negligence. In general, you assume the risk of running during winter conditions.

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 II. GETTING STARTED

D. Safety Tips
While running offers a great way to stay healthy, many things can go wrong and jeopardize your safety.
Please review the following tips:
• If running on the road, stay to the left, or against traffic. This enhances your ability to react in
dangerous situations.
• If you are forced to run at night, try looping around campus or running on a CRC treadmill. Avoid
running on the trails after dark.
• If running at night, wear bright reflective colors.
• If running at night, Captain Volz stresses the importance of running in groups of three or more.3

• If training in the winter, bundle up with layers of clothing, gloves and a hat to fight the cold.
• After a snowfall, keep away from the trails and roads for a few days. Runners are often hurt when
slipping on patches of black ice.
• If training in the rain, stay away from the roads as car accidents become a greater risk.
• During rainfall, dress in non-cotton shirts which will help wick away moisture.
• If training in the heat, keep yourself hydrated. Exhaustion and lack of sweat could be an indication
of dehydration. When dehydrated, immediately stop running and walk to the nearest main road
before making the decision to run further.
• Captain Volz advises runners to bring cellular phones when running in case anything goes wrong.
This becomes especially important when training alone. 4

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III. COMMON TRAINING MISTAKES

“Everyone is an experiment of one.”

- George Sheehan

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 III. COMMON TRAINING MISTAKES

Running too many miles too soon

• Conservatively increasing your weekly mileage and duration of your long run is key to
staying healthy.
• Your muscular and skeletal systems will not be ready to handle the pressure of running too
much too soon.
• Play close attention to the guidelines in this training log.

Running too many miles on hard surfaces

• Concrete sidewalk and blacktop road are the worst surfaces on which to run.
• Hard packed dirt and grass are the best surfaces on which to run.
• Harder running surfaces put more stress on your muscular and skeletal systems.
• The UMD golf course, Greenbelt Park, and the Cherry Hill Road trails all provide grass or
dirt running surfaces.

Running your mileage too fast

• When increasing your mileage, spend most of your time at a comfortable pace where you
can hold a conversation during exercise.
• Running faster stresses your body more and should be done in moderation.
• Marathon running primarily works aerobic systems, which are best exercised when running
slower on your daily training runs.
• Alternate difficult running days with easy runs or rest days.

Running with injuries

• Running while hurt will only hurt you more.
• Be honest with your body. Don’t lie to yourself about injuries.
• Play close attention to the chapter on injuries.

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 III. COMMON TRAINING MISTAKES

Running with a poor mental approach

The content for this section was taken from an interview with University of Maryland sports
psychologist, Elizabeth Brown.5
• The physical and mental aspects of athletics must be balanced to reach peak performance.
• Negative mental attitudes erode physical performance.
• Always approach exercise with a positive mental attitude.
• Irritability, mood swings, depression, prolonged physical illness, and a lack of enjoying
exercise can be signs of a negative mental attitude or overtraining. Take a few days off to
evaluate your situation.
• Dr. Brown suggests you find a marathon training partner to talk with about these
situations.
• You should always run with goals in mind. These goals must be realistic and redefined in
case of injury, sickness, or other unpredictable events.
• You should have intermediate goals in marathon training. Daily, weekly, or monthly goals
help you approach each run with vigor.
• Don’t quantify every run. Sometimes running without care for time and distance eases
mental stress.
• Dr. Brown emphasizes the importance of keeping a journal to structure your training and
evaluate your runs. You can create a training journal on www.terprunners.com or use the
space on the inside pages of this manual.

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 IV. NUTRITION

“A car can’t run without gas, and a runner can’t run without fuel. Like any other ma-
chine, the higher the quality of fuel used, the better the performance that will result.”
- Gloria Averbuch

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 IV. NUTRITION

A. The Diet of the Long Distance Runner

The three main macro-nutrients your body needs are carbohydrates, proteins, and fat. Nutrition
and training are equally important in preparing to run a successful marathon. According to
Marathon: The Ultimate Training Guide, by Hal Higdon, a runner roughly burns 100 calories
per mile.6 As you increase your training volume, you must increase your caloric intake to
complement the high amount of calories burned.

Often runners try to lose weight through fad diets, such as the Atkins or South Beach Diets.
Higdon writes, “My advice is to avoid any kind of fad diet. Sound nutritional practices will get
you to the starting line, and that includes eating plenty of carbohydrates, since they are the most
efficient form of fuel.” 7

Higdon continues on the topic of carbohydrates: “…the preferred fuel for the endurance athlete
is carbohydrates, because they are easy to digest and easy to convert into energy. Carbohydrates
convert quickly into glucose (a form of sugar that circulates in the blood) and glycogen (the form
of glucose stored in muscle tissue and the liver).”8

Glycogen from carbohydrates is the most efficient way your body stores energy for physical ac-
tivity such as distance running. Higdon writes, “Proteins and fats also convert into glucose/
glycogen, but at a greater energy cost. The body can normally store about 2,000 calories worth
of glycogen in the muscles, enough for maybe 20 miles of running.”9

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 IV. NUTRITION
After 20 miles, your body quite literally runs out of energy/glycogen. This explains the feeling that
many marathoners experience, called “hitting the wall.” “Hitting the wall” refers to the point in the
marathon where your body’s muscles fatigue to the point of exhaustion, making the last six miles of
the marathon more difficult.

University of Maryland campus nutritionist Jane Jakubczak emphasizes these points for the diet of
endurance athletes:10
• Eat every 4 hours to ensure your muscles are properly fueled.
• Drink 64-80 fluid ounces of water daily.
• Consume carbohydrate rich foods with each meal.
• Consume protein rich foods at least three times per day.
• 20% of your daily calorie intake should come from unsaturated fats.
• To best consume vitamins and minerals eat fruits and vegetables everyday.
• Endurance athletes must consume enough calories to compensate for their exercise. This caloric
need varies from runner to runner.

Hal Higdon recommends some carbohydrate rich foods that would be excellent sources to obtain
more calories when training. A “*” has been placed next to foods available at the University of
Maryland Dining Halls or convenient stores on a daily basis.

Grains, Sweets,
Legumes, Snacks, and
Breads and Potatoes Fruits Vegetables Desserts
Bagel* Baked beans* Apples* Broccoli* Fig Bars*
Bran Muffin* Lentils* Banannas* Carrots* Fruit Yogurt*
English Muffin Baked Potato* Oranges* Corn* Honey*
Graham Green
Crackers Rice* Raisins* Beans* Maple Syrup*
Fruit Roll-
Pancakes* Spaghetti* Ups Peas* Pop-Tarts*
Tomato Strawberry
Pita Bread* Stuffing* sauce* Jam*
Winter
Saltines* squash
Submarine roll* Zuchinni
Waffles*
Whole-grain
bread* 11

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 IV. NUTRITION

B. Individual Nutritional Consultation

For individual specific dietary help, the University of Maryland’s campus nutritionist Jane Jakubczak
makes herself available for individual counseling. Ms. Jakubczak, coincidentally, has completed
multiple marathons. Information on how to schedule a meeting can be found here:
http://www.health.umd.edu/services/nutrition.html.

C. Further Dietary Information

For further information on how to construct a well balanced, please consult these resources:

The USDA Center for Nutrition Policy and Promotion

http://www.usda.gov/cnpp/

The American Dietetic Association

http://www.eatright.org/Public/

The United States Department of Health and Human Services Dietary Guidelines
http://www.health.gov/dietaryguidelines/

Recommended Dietary Allowances for Carbohydrates, Proteins, and Vitamins

http://www.time-to-run.com/nutrition/rda.htm

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V. DESIGNING A TRAINING
PROGRAM

“Remind yourself in your training that you are out there to make yourself
happy. Challenging yourself will be part of the process.”
- Gordon Bakoulis

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 V. DESIGNING A TRAINING PROGRAM

This guide offers both beginner and intermediate marathon training programs. To identify which
program suits your needs, be aware of the following:

Minimum requirements for using the Beginner Program

• You run 15-20 miles per week.
• Previous race experience helpful, but not necessary.

Minimum requirements for using the Intermediate Program

• You run 30-40 miles per week.
• You already have the ability to run 10 miles.
• Previous race experience required.
• Prior marathon experience helpful, but not necessary.

Beginning a program without meeting these requirements increases your chances of injury. Runners
who do not meet the minimum requirement of the beginner’s program should spend a semester run-
ning with the club and establishing a base of 15-20 miles per week. Runners who have successfully
completed training beyond the scope of the intermediate program will find this guide less useful. For
these advanced marathoners, this guide may still have useful training tips and can help enhance
overall knowledge of the sport.

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 V. DESIGNING A TRAINING PROGRAM

Beginner Program
EZ: Easy Run, R: Rest, XT: Cross train, LSD: long slow distance,
MP: Marathon Pace, HMP: Half-Marathon Pace

Weekly
Mon Tues Wed Thurs Fri Sat Sun Mileage
Week 1 2-3 EZ R/XT 3-4 EZ 3-4EZ R/XT 5-6 LSD 2-3 EZ 15-20
Week 2 R/XT 3-4 EZ 3-4 EZ 3-4 EZ R/XT 6-7 LSD 3-4 EZ 20-25
Week 3 R/XT 3-4 EZ 4-5 EZ 3-4 EZ R/XT 7-8 LSD 3-4 EZ 20-25
Week 4 2-3 EZ 3-4 EZ 6-7 EZ 2-3 EZ R/XT 10 LSD R/XT 20-25
7-8 LSD
or 5k -
10k
Week 5 3-4 EZ 2-3 EZ 7-8 EZ R/XT 3-4 EZ RACE R/XT 25-30
10-12
Week 6 4-5 EZ 2-3 EZ 6-7 EZ R/XT 2-3 EZ LSD R/XT 25-30

20 min-
ute
Tempo 11-13
Week 7 2-3 EZ (HMP) 3-4 EZ R/XT 3-4 EZ LSD R/XT 20-25

30 min-
ute 12-13
Tempo LSD or
Week 8 3-4 EZ (HMP) 5-7 EZ R/XT 4-5 EZ 10k race R/XT 25-30
Intervals
(3 x 13-15
Week 9 4-5 EZ 4-5 EZ mile) R/XT 3-5 EZ LSD R/XT 30-35
40 min-
ute
Fartlek
(2 H, 5
EZ) or
Intervals
Week (3-4 x 14-16
10 4-5 EZ 4-5 EZ mile) R/XT 2-3 EZ LSD R/XT 30-35
Week 10-12
11 4-5 EZ 2-3 EZ 6-7 EZ R/XT 2-3 EZ LSD R/XT 25-30

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 V. DESIGNING A TRAINING PROGRAM
Beginner Program
EZ: Easy Run, R: Rest, XT: Cross train, LSD: long slow distance,
MP: Marathon Pace, HMP: Half-Marathon Pace

Intervals
(3-4 x
mile) or
35 min-
ute
Tempo 14-16
Week 12 2-3 EZ 6-8 EZ (HMP) R/XT 3-5 EZ LSD 2-5 EZ 35-40

10-13
Tempo
Week 13 4-6 EZ R/XT (MP) 2-3 EZ 4-5 EZ 16-18 R/XT 35-40
18-20
LSD or
10 - 13.1
Week 14 3-4 EZ 6-7 EZ 6-7 EZ R/XT 2-3 EZ mile race R/XT 35-40

4-5
Tempo 10-12 10-12
Week 15 2-3 EZ 3-5 EZ (HMP) 2-3 EZ LSD LSD R/XT 30-35
20-22
Week 16 3-5 EZ 7-8 EZ 4-5 EZ 3-5 EZ 2-3 EZ LSD R/XT 40-45
75% of
4-month
10-12 average
Week 17 3-4 EZ 3-4 EZ 3-4 EZ 3-4 EZ R/XT LSD 2-3 EZ mileage
50% of
4-month
average
Week 18 R/XT 2-3 EZ 4-5 EZ R 2-3 EZ 7-8 LSD 2-3 EZ mileage
25% of
4-month
average
mileage
26.2 and 26.2
Week 19 R 3-4 EZ R 2-3 EZ R 2-3 EZ Race RACE

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 V. DESIGNING A TRAINING PROGRAM

Intermediate Program

EZ: Easy Run, R: Rest, XT: Cross train, LSD: long slow distance,
MP: Marathon Pace, HMP: Half-Marathon Pace

Weeky
Mon Tues Wed Thurs Fri Sat Sun Mileage
10-12
Week 1 4-5 EZ 4-5 EZ 6-8 EZ 4-5 EZ R/XT LSD 3-4 EZ 35-40
10-12
Week 2 4-5 EZ 4-5 EZ 6-8 EZ 4-5 EZ R/XT LSD 3-4 EZ 35-40
20 min-
ute
Tempo
(10-mile 12-13
Week 3 5-6 EZ 7-8 EZ pace) R/XT 4-5 EZ LSD 3-4 EZ 40-45
30 min-
ute 12-14
Tempo LSD or
(10-mile 10k
Week 4 5-6 EZ 7-8 EZ pace) R/XT 4-5 EZ Race 3-4 EZ 40-45

Intervals 12-14
Week 5 5-6 EZ 7-8 EZ (3 x R/XT 5-6 EZ LSD 5-6 EZ 45-50

40 min-
ute
Fartlek
(2 H, 5
EZ) or
Intervals 13-15
Week 6 5-6 EZ 7-8 EZ (3-4 x R/XT 5-6 EZ LSD 5-6 EZ 50-55
9-11 14-16
Week 7 5-6 EZ 7-8 EZ LSD R/XT 5-6 EZ LSD 5-6 EZ 40-45

15-17
Intervals LSD, 10
Ladder mile
Workout race, or
or 10-13 Half
Tempo at 9-11 Mara-
Week 8 5-6 EZ MP LSD R/XT 4-5 EZ thon 4-5 EZ 50-55

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 V. DESIGNING A TRAINING PROGRAM

Intermediate Program

EZ: Easy Run, R: Rest, XT: Cross train, LSD: long slow distance,
MP: Marathon Pace, HMP: Half-Marathon Pace

40 min-
ute
Fartlek
(2 H, 5
EZ) or
Intervals
(3-4 x 15-17
Week 9 5-6 EZ 7-8 EZ mile) R/XT 4-5 EZ LSD 4-5 EZ 50-55
10-13
Tempo
at MP or
Intervals
(4 x 16-18
Week 10 5-6 EZ 8-10 EZ mile) R/XT 5-6 EZ LSD 4-5 EZ 55-60
10-12 16-18
Week 11 5-6 EZ 8-10 EZ LSD R/XT 5-6 EZ LSD 4-5 EZ 55-60
10-12 19-20
Week 12 5-6 EZ 8-10 EZ LSD R/XT 5-6 EZ LSD R/XT 50-55
10-13
3-5 EZ Tempo 3-5 EZ
morning at MP or morning
and 10- Intervals and 6-8
11 EZ (4 x EZ after- 14-15
Week 13 5-6 EZ afternoon mile) R/XT noon LSD 5-6 EZ 60-65
45 min-
ute
fartlek,
35 min-
ute 3-4 EZ Half-
3-5 EZ Tempo morning Mara-
morning (10-mile and 10- thon
and 6-8 pace) or 11 EZ Race or
EZ af- Intervals after- 20-22
Week 14 ternoon (4 x mile) noon R/XT 5-6 EZ LSD 3-5 EZ 60-65

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 V. DESIGNING A TRAINING PROGRAM

Intermediate Program

EZ: Easy Run, R: Rest, XT: Cross train, LSD: long slow distance,
MP: Marathon Pace, HMP: Half-Marathon Pace

3-5 EZ
morning
and 6-8
EZ after- 10-11 14-15
Week 15 6-8 EZ 7-9 EZ noon R/XT EZ LSD 3-5 EZ 50-55

10-13
Tempo at 21-24
Week 16 6-8 EZ MP 7-8 EZ 7-9 EZ 4-5 EZ LSD R/XT 60-65
5k - 10k 75% of
7-8 race or 4-month
Tempo 10-13 average
Week 17 5-6 EZ 7-8 EZ at MP R/XT 4-5 EZ LSD 4-6 EZ mileage
50% of
4-month
8-10 average
Week 18 4-5 EZ 4-5 EZ 6-8 EZ 4-5 EZ R/XT LSD R mileage
25% of
4-month
average
mileage
26.2 and 26.2
Week 19 4-5 EZ R 4-5 EZ R 4-5 EZ 2-3 EZ Race RACE

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 V. DESIGNING A TRAINING PROGRAM

Definitions for the training guides12

EZ – This run is done at a comfortable pace. You should be able to have a conversation
with someone while running at EZ pace.

LSD – This acronym stands for long slow distance. This run should also be done at a con-
versational pace. Beginning marathoners can take short walking breaks.

XT – This day calls for low impact cross-training (bicycling, swimming, weight training).
Cross training exercises your cardiovascular system without the stressful impact of running.

R – You should simply rest on this day.

R/XT – On this day, either cross-train or rest depending on your schedule and how your
body feels from training.

Tempo – Tempo runs are concentrated hard runs. Tempo runs are not races, but require
more effort than your normal daily run. Running tempos too fast unnecessarily increases
stress on your body.

Fartlek – Fartlek is a Swedish term meaning “speed play.” The idea is to play with spurts
of speed on your daily EZ run. One fartlek in this program says to run: 5 minutes EZ; 2
minutes hard (roughly 5k pace); and repeat until you’ve run for 40 minutes.

MP and HMP – You should do these runs at your goal race pace effort for marathon or
half-marathon distances. Having a goal pace won’t be necessary for beginning marathoners.

LSD or Race – Some weeks the training program provides the option of running a LSD or
entering a race. Terp Runners travels to races on most weekends. Do whichever best fits
your schedule.

Taper – Weeks 17-19 comprise the taper, where you cut your average mileage by 25% each
week. Calculate your average weekly mileage by adding all the miles you’ve logged from
weeks 1-16 and dividing by 16. (Ex. if you averaged 40 miles per week, from week 1-16
your taper should look like this: week 17 – 30 miles, week 18 – 20 miles, week 19 – 10
miles and 26.2 mile race).

The three-week taper provides your body a period of rest before running the marathon. No
fitness can be gained in this period by trying to make up for training missed in weeks 1-16.

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 V. DESIGNING A TRAINING PROGRAM

Definitions for the training guides (con)

Intervals – These are concentrated hard running efforts spaced around easy recovery peri-
ods. The workout should be preceded with a 1 mile EZ pace warm-up and followed by a
1mile EZ pace cool down jog. These workouts should be run on the Kehoe Track facilities
on campus. The track provides accurate distance measurement and a soft surface. Four laps
around the track equals 1,600 meters, just short of a mile.

The “3-4 x mile” interval workouts should be run with the following pattern: 1 mile warm-
up; 1 mile at 10k race pace and ½ mile EZ (repeat 3-4 times); and then a 1 mile cool down.
This workout primarily develops your aerobic capacity.

The “ladder workout” should be run with the following pattern: 1 mile warm-up; 1mile at
10k pace; ½ mile rest; ½ mile at 5k pace; ¼ mile rest; ¼ mile at one mile pace; ¼ mile rest;
¼ mile at one mile pace; ¼ mile rest; ½ mile at 5k pace; ½ mile rest; 1 mile at 10k pace; 1
mile cool down. This workout develops both your aerobic and anaerobic systems with inter-
vals of short (1/4 mile), medium (1/2 mile), and long distances (1 mile).

Differences between the Beginner and Intermediate Programs

• The intermediate program starts the interval, tempo, and fartlek runs sooner.
• The intermediate program often has two LSD runs per week.
• The intermediate program prescribes longer LSD runs.
• The intermediate program has more volume in miles per week.
• The intermediate program sometimes has two runs per day.
• The intermediate program has fewer rest and cross training days.

27
 V. DESIGNING A TRAINING PROGRAM

Frequently asked questions of the training guide:

1) Why does the program last 19 weeks?
The program uses a 4-month training period (weeks 1-16) to develop your aerobic fitness base
to a point where you can comfortably run a marathon. After the 4-month base period, the pro-
gram uses a 3-week taper (weeks 17-19), ending in the marathon.

2) There seem to be various types of runs in the program. What is the most important fac-
tor in training for a successful marathon?
To successfully complete the marathon, the weekend LSD run becomes most important. De-
veloping the length of your long run will get you to the finish line. Everything else will get
you to the finish line comfortably and with the least chance of injury.

3) Do I have to do what the training grid says every day?

Absolutely not. The grid presents a general idea of what a training program looks like. Many
factors can prevent your ability to run (exams, family visits, holidays, MD football games).
The order of your runs can be switched to fit the needs of your schedule.

4) The guide says to run tempo and interval workouts at a certain race pace. What if I don’t
know my race pace for that distance?
Take a recent performance from another race distance, enter that time into a running calcula-
tor, and find out an equivalent race pace for the distance in question. One commonly used
running pace calculator can be found at this web link: http://merv.stanford.edu/runcalc.

For example, if you want to run a 20 minute tempo run at 10-mile race pace, but have never
raced 10 miles, use the running calculator. Enter a recent 5k race time (Ex. 23 minutes) into
the running calculator. The calculator shows an equivalent performance in a 10-mile race as
1:20:20, or 8 minute/mile pace. You can then do your tempo run at 8-minute/mile pace.

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 IV. RUNNING INJURIES

“I feel about marathons the way my parents taught me to feel about the ocean: it is a
mighty thing and very beautiful, but don’t underestimate its capacity to hurt you.”
- Joan Benoit Samuelson, 1984 Olympic Marathon gold medalist

29
 IV. RUNNING INJURIES

While following the strategies and tips in this guide will help minimize your chances of injury, no
guarantees can be made. Hal Higdon writes, “…to run marathons is to court injury – if not from the
race itself, then from the high mileage that’s necessary for training.”13 Here are some common in-
juries of the long distance runner. These definitions present an idea of what could be bothering you.
This is not a complete list of all running ailments, but a reference for the most common injuries.
For proper diagnosis of your injury, please consult a professional.

A. Common Running Injuries

If your shins hurt, you could have

Shin Splints: According to an article from Rice University “The term shin splints refers to a pain-
ful condition that develops along the inside (medial edge) of the shin (tibia). The usual location is
along the lower half of the tibia, anywhere from a few inches above the ankle to about half-way up
the shin.”14 This pain can come from improper footwear, overtraining, or running on hard surfaces.
Shin splints can cause mild to severe pain.

Stress Fracture: A stress fracture is “a tiny crack in the surface of a bone, usually in the lower leg
or the metatarsals of the foot. Stress fractures usually occur when runners are increasing the inten-
sity and volume of their training over several weeks to several months. Muscle soreness and stiff-
ness progress over this period, and a pinpoint pain develops on the sore bone.”15 Runners feeling
symptoms of a stress fracture should stop running immediately and seek professional help.

Severe shin splints could develop into stress fractures. Pinpointing the location of pain can help dis-
tinguish shin splints from a stress fracture. Shin splints usually occur over a region of the shin, and
often in both legs. With tibial stress fractures on the other hand, pain can be narrowed down to one
specific point on either leg.

If your knee hurts, you could have

Runner’s Knee: Runner’s knee is “A softening or wearing away and cracking of the cartilage un-
der the kneecap, resulting in pain and inflammation. The cartilage becomes like sandpaper because
the kneecap is not riding smoothly over the knee.”16

30
 IV. RUNNING INJURIES
If the balls of your feet hurt, you could have
Metatarsaligia: Metatarsals are “the long bones located in the front part of your feet just below your
toes.”17 Runners who experience pain and discomfort in the balls of their feet may have an inflamma-
tion called, metatarsaligia.

Stress Fracture: See above description. Stress fractures can be distinguished from metatarsaligia if
pain persists more than a week on a pinpoint location.

If your achilles heel hurts, you could have

Achilles Tendonitis: This injury is marked by an inflammation of the Achilles tendon. If experienc-
ing pain in this area, please note, “The Achilles is the large tendon connecting the two major calf
muscles, gastrocnemius and soleus, to the back of the heel bone. Under too much stress, the tendon
tightens and is forced to work too hard. This causes it to become inflamed (that is tendonitis).”18 This
injury will be marked by “dull or sharp pain anywhere along the back of the tendon, but usually close
to the heel.”19

If your thigh hurts, you could have

ITB (Iliotibial Band Syndrome): This injury is marked by “pain and inflammation on the outside of
the knee, where the iliotibial band (a muscle on the outside of the thigh) becomes tendinous, and re-
sults in a friction syndrome by rubbing against the femur (thigh bone) as it runs alongside the knee
joint.”20 The runner may first notice dull pains along the outside of the thigh. If the runner continues
training, pain may become severe enough to prevent training.

If your ankle hurts, you could have

Ankle Sprain: According to podiatrist Jeffery Ross “Ankle sprains are one of the most common joint
injuries runners experience. The injury can occur when one rolls over a rock, lands off a curb, or
steps in a small hole or crack in the road. Usually the sprain is only mild, but on occasion it may seri-
ously injure the ligaments or tendons surrounding the ankle joint.”21 Runners who excessively over
pronate or under pronate may be more susceptible to this injury.

For a more complete list of running injuries visit this site:

http://www.runnersworld.com/category/0,5034,s6-78-79-0-0,00.html

31
 IV. RUNNING INJURIES
B. Treating Your Injury
Don’t ignore your injuries! Running on an injured foot, ankle, or leg will only make things worse.
There are two main avenues to take in recovery, treating the injury yourself and seeking professional
help. These two options should be coordinated together. When you first notice the injury, apply the
RICE method (described below) on your own time. Afterwards, and if pain persists, please seek a pro-
fessional diagnosis.

The RICE Method22

RICE stands for rest, ice, compression, and elevation. When you first notice pains from your injury, do
the following:
• Rest: Alter your running schedule and take time off. Running hurt only results in furthering your
injury. You’ll thank yourself in the long run.
• Ice: Applying ice to an injured area “helps decrease inflammation, allowing healthy nutrients to
reach the injured site and begin the rebuilding process.” When injured apply ice for 10-15
minutes a day, at least twice a day.
• Compression: To reduce swelling in an injured area, apply compression as soon as possible after
the injury occurs. An ace bandage available at CVS or the UMD convenient stores
will do the trick.
• Elevation: Elevating the injured body part, “encourages the flow of blood to and from the inflamed
area. Damaged tissue is carried away. The nutrients and healing agents flood the area.”

Try using the RICE method for two-to-three days after injury symptoms arise. Feel free to cautiously
resume training if pain subsides. If pain persists and hinders daily activity, a visit with a professional
may be in order.

Professional Injury Help in College Park

The University Health Center provides the most convenient location in the College Park for medical
help. After scheduling an appointment, you can get a professional diagnosis of your injury and a medi-
cal reference to a specialist if necessary.

University of Maryland Health Center

www.health.umd.edu
301.314.8180

32
 IV. RUNNING INJURIES
C. Stretching
According to Runner’s World, “Whether or not stretching prevents injuries is difficult to prove. If
you stretch too much, or too hard, you actually can increase your risk of injury. Various experts will
tell you to hold each stretch 15 to 30 to 60 seconds and repeat a certain number of times. Don't spend
so much time stretching that you never get out to run. A well-balanced workout routine, however,
includes flexibility exercises. For certain injuries, stretching may speed recovery. Every runner
should develop a regular stretching routine.”23

Stretch a little bit prior to running to get the muscles loose and more so after running since the mus-
cles will be warm. The Terp Runners group runs leave ten minutes after the meeting time to allow
stretching opportunity.

Here are some good stretches for the long distance runner:

Hamstring Stretch Hamstring Stretch

Hamstring Stretch Quadricep Stretch

33
 IV. RUNNING INJURIES

Calf Stretch Groin Stretch

Posterior Stretch Hamstring Stretch

Calf Stretch

34
 VII. APPROACHING THE
START LINE

“Enjoy yourself and have fun. Most people can’t believe I would put fun and marathon in the same
sentence, but training is the difficult part. The marathon is the reward for all the months of hard
work and sacrifice.” - Melissa McCarthy

35
 VII. APPROACHING THE START LINE

Some tips for the days before your race

• Wear and test all clothing before the big race. You don’t want any uncomfortable surprises.
• Study the course maps beforehand. Know when to expect hills and ask friends to be at certain
points on the course to cheer.
• Make a sign or shirt with your name or an inspirational message. Spectators will cheer for you
by name.
• Try dedicating each mile of the marathon to a special person in your life. Positive thoughts help
keep your mind focused.
• Say your fears out loud. This helps you confront anxiety head on. Relax and know you are
prepared for this challenge.
• Make sure to rest especially well three-to-four days before the marathon. Many runners
experience difficulty sleeping the night before.

Carbo-load
Carbo-loading means consuming high amounts of carbohydrates the days preceding the race. Con-
suming carbohydrate rich foods maximizes the amount of glycogen (your body’s preferred fuel for
running) in your muscles. With carbo-loading, remember:
• Consume quality carbohydrates. See the chapter on Nutrition for examples.
• In these final days, be sure to consume extra calories, mostly from carbohydrates.
• Carbo-load for two-to-three days before your marathon.
• Don’t overeat the night before to the point of feeling bloated.
• It’s normal to feel heavy-legged on race day. Your body stores water with the glycogen,
resulting in this feeling.

Some tips for race day

• Hydrate properly before the race. Your urine should be clear, if it’s too yellow, hydrate more.
• Hydrate at the aid stations throughout the race. Hydrating early will help you later in the race
even if you don’t feel thirsty running the first miles.
• Have something in your stomach before running Bagels, bananas, energy bars, yogurt, and
oatmeal are all good options.
• On race day, only consume foods and drinks you’ve had before.

Race day is as much mental as physical. Having a positive attitude will be a huge factor in finishing
the marathon. Wave to the crowds, make friends with fellow marathoners, and run with a smile.

Think positive.
Have fun!

36
VIII. WHICH MARATHON TO RUN

“What marathon? Any marathon. Every marathon. It didn’t much matter. It still
doesn’t’ matter. What counts is your desire – no your need – to test yourself.”
- Joel Homer

37
 VIII. WHICH MARATHON TO RUN

A. Large Local Marathons

Running a local marathon eases transportation burdens, and the College Park area has plenty to
offer. The larger marathons provide huge crowd support and thousands of fellow runners for ac-
companiment. Some notable large marathons in our area are:

The Marine Corps Marathon

www.marinemarathon.com
Usually run in late October, and known for its awesome crowd support and beginner friendly
atmosphere, Marine Corps has 16,000+ participants. One tip: register early because this popular
race fills up its slots quickly.

The Suntrust Richmond Marathon

www.richmondmarathon.com
This November race isn’t dubbed “America’s Friendliest Marathon” for no reason. The volun-
teers are exceptionally nice, and the race offers great crowd support.

The Baltimore Marathon

www.thebaltimoremarathon.com
The Baltimore Marathon gives thousands of runners a tour through the historic city. Bring fam-
ily and friends as there is a race for everybody (5k, half-marathon, marathon-relay, kids fun run).
Terp Runners always brings a few relay teams to this October race.

38
 VIII. WHICH MARATHON TO RUN

B. Small Local Marathons

Smaller marathons lack the giant crowd support, and their entry levels are usually in the hundreds
as opposed to the thousands. Runners looking for a solitary race with cheaper admission fees will
enjoy these races. Some notable small local marathons are:

The Frederick Marathon

www.frederickmarathon.org
This Spring marathon has fewer runners (roughly 500), but offers a scenic course, and tends to be
less competitive than the larger races.

The B&A Trail Marathon

www.annapolisstriders.org/B&AInfo.htm
Terp Runners has taken trips to this Spring race put on by the Annapolis Striders running club. The
marathon only has a few hundred runners, and offers a solitary course along the Baltimore and An-
napolis trail system.

The Ocean City Marathon

www.extremedreamevents.com
This marathon, new in the Spring 2005, will provide a flat and scenic course throughout Ocean
City, MD.

The Charlottesville Marathon

www.charlottesvillemarathon.com
This spring marathon provides a hilly but beautiful course near vineyards and tree-lined roads.

Marathon in the Parks

http://www.marathonintheparks.com
This race, put on by the Montgomery County Road Runners club provides a serene course through
Rockville and Bethesda. It’s a small alternative to the large local races in the fall.

C. Large and Small Marathons Outside College Park

From New York to California, from Paris to Antarctica, there are marathons in all parts of the
world. This website offers a good resource for marathon race calendars both domestic and interna-
tional: http://www.marathonguide.com/races/home.cfm

39
__________________________________________________________
1
Mayo Clinic Staff, “Athletic Shoes”
2
Volz, Interview.
3
Ibid
4
Ibid
5
Brown, interview
6
Higdon, P. 131
7
Ibid, P.133
8
Ibid, P. 128
9
Ibid, P. 128
10
Jakubczak, Interview
11
Higdon, P.132
12
“Marathon Training for Intermediate Runners.”
13
Higdon, P. 86
14
Jenkins, Par. 5
15
Stress Fracture, Par. 1
16
Runner’s Knee, Par. 1
17
Mayo Clinic, Par. 1
18
Achilles tendonitis, Par. 1
19
Achilles tendonitis, Par. 2
20
ITB – Iliotibial Band Syndrome, Par. 1
21
Ross, Par. 1
22
“Treating an Injury”
23
Higdon, “Stretching,” Par. 11

40
 FOR FURTHER READING

Averbuch, Gloria. New York Road Runners Complete Book of Running &
Fitness. 4th ed. New York: Random House, 2004.

Daniels, Jack. Daniel’s Running Formula. 2nd ed. Illinois: Human Kinetics
Publishing, 2004.

Higdon, Hal. Marathon: The Ultimate Training Guide. Pennsylvania: Rodale,

1999.

Kowalchick, Claire. The Complete Book of Running for Women. New York:
Simon & Schuster, 1999.

Lyons, Charles ed. The Quotable Marathoner. Connecticut: The Lyons Press,
2001.

Noakes, Timothy. Lore of Running. Illinois: Human Kinetics Publishing, 2002.

Weisenfeld, Murray. The Runner’s Repair Manual. New York: St. Martin's
Press, 1981.

41
 Bibliography

Averbuch, Gloria. New York Road Runners Complete Book of Running & Fitness. 4th ed.
New York: Random House, 2004.

“Achilles Tendonitis– the BIG Five – the 5 most common running injuries.” Time to Run.
26 Oct. 2004. <http://www.time-to-run.com/injuries/thebig5/achilles.htm>

Brown, Elizabeth. Personal Interview. 30 November 2004.

Higdon, Hal. “Stretching.” Runner’s World. 27 Oct. 2004.

< http://www.runnersworld.com/article/0,5033,s6-51-184-0-260,00.html>

Higdon, Hal. Marathon: The Ultimate Training Guide. Pennsylvania: Rodale, 1999.

“ITB-iliotibial band syndrome – the BIG Five – the 5 most common running injuries.”
Time to Run. 26 Oct. 2004. <http://www.time-torun.com/injuries/thebig5/itb.htm>

Jakubczak, Jane. Personal Interview. 30 November 2004.

Jenkins MD, Mark. “Shin Splints.” Rice University. 13 Jun. 2003. 26 Oct. 2004.
< http://www.rice.edu/~jenky/sports/shin.html>

Lyons, Charles ed. The Quotable Marathoner. Connecticut: The Lyons Press, 2001.

“Marathon Training for Intermediate Runners.” Runner’s World. 17 Oct. 2004.

<http://www.runnersworld.com/article/0,5033,s6-51-56-0-634,00.html>

Mayo Clinic Staff. “Metatarsaligia: Overview.” Mayo Clinic. 6 May 2003. 26 Oct. 2004.
< http://www.mayoclinic.com/invoke.cfm?id=DS00496>

Mayo Clinic Staff. “Athletic Shoes: Choosing the right footwear.” 14 Jan. 2003. 26 Oct. 2004.
<http://www.mayoclinic.com/invoke.cfm?objectid=04674E53-13B1-4A68-
B904FB4628914FF8>

Ross DPM, Jeffery. “Ankle Sprains in the Runner.” Podiatry Network. 27 Oct. 2004.
<http://ww.podiatrynetwork.com/document_disorders.cfm?id=277>

“Runner’s knee – the BIG Five – the 5 most common running injuries.” Time to Run. 26
Oct. 2004. <http://www.time-to-run.com/injuries/thebig5/runnersknee.htm>

“Stress Fracture.” Runner’s World. 27 Oct. 2004.

<http://www.runnersworld.com/article/0,5033,s6-78-79-0-434,00.html>

“Treating an injury that has already happened: R.I.C.E.” Road Runner Sports. 18 Oct.
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Volz, Larry. Telephone Interview. 2 December 2004.

42
43