genesismachine

In order to run a marathon at 4 hours, I need to be running 8 minute miles. I have just started running, and I am extremely weak to put things mildly. So my question is, what can I do to reach an 8 minute mile?

Option 1: Do what I've been doing. Run at 8 minute pace until I can't anymore. Then start walking until my heart rate goes down to 120. Start running again. At first, I could run maybe 0.2 miles before stopping. I can now run 0.5 miles before stopping. I went from a ~9:30 mile down to an 8:59 in 1 week of training (just started). Total is 0.5 mile walk to the track, 1 mile run on the track, 0.5 mile walk back from the track. At this point, my fitness level is so low that this is actually a pretty tiring workout (as in last time, I felt like I was about to throw up after 1 mile). Eventually, the distance will pick up.

Option 2: My friend suggested I start running longer distances at a slower pace. So forget about the 8 minute mile pace, and just run slowly, but consistently. Run for much longer distances without stopping. If I need to stop, I should run slower. Eventually, the speed will pick up.

Which is the way to go? Is there a better third way?

saxman007

A couple quick corrections: a 8'/mile will be a 3:30 marathon -- a 4:00 marathon is a 9:09 pace.
When are you thinking of doing this marathon? I seriously hope it's not for at least 6 months as there is a good probability of you hurting yourself going from zero training to a marathon that quickly. I was in decent shape from cycling but was pushing it when I started running in January and decided to do a marathon in October.
My take on things: Option 1 will lead you to injuries and an unpleasant experience, Option 2 seems smarter and more enjoyable.
Here's a site with some good info on running marathons:
https://www.halhigdon.com/marathon/Mar00novice.htm
Good luck and be safe!!!

tjspiel

It's better to get the miles in first and build the speed later.

Still, it will take a while to work up to that distance. Be patient. You don't need to get all the way to 26 to start working on speed but you should be able to go a few miles.

Usually people will combine shorter and longer runs in the same week. Once you get some base miles in you could start doing "intervals" on your short or medium runs. An interval is something like what you're doing. Run hard for 30 seconds. Slow down for a couple of minutes. Repeat several times. Don't do these on consecutive days. A critical part to training is recovery, - you need to let your muscles repair themselves or you won't get any stronger.

cjbruin

You need to build a base by running longer distances at a steady pace.

the shark

This is really the only way to acheive your goal and combine this with an run plan or run group. The key is getting out running 3-5 x a week and building up your long run on the weekend - ramp it up each week following a plan.

You can hit a track 3-6 mts later for 440s or 880 repeat intervals but get your endurance and base up.

Rogue Leader

I third the long distance steady pace suggestion... the only way it will happen.

cjbruin

I thought it might help if I expanded on my single sentence from yesterday as I have some experience with this. I was a good runner in high school but I ignored my aerobic fitness for over 10 years. Basically, I was starting from square one (which was really hard to accept).

I tried a couple of the walk/run programs (Couch to 5K...or C25K & Jack Daniels' beginner plan) but I believe the problem with those is that people tend to do the "run" portions too hard and they don't begin to build an aerobic base. Worse than that, people seem to develop shin splints, knee pains, etc from running harder than their bodies are ready to support.

What worked for me was (finally) swallowing a bit of pride and slowing down. I went a little over-the-top and followed "The Maffetone Method" for 12 weeks. This entailed long and PAINFULLY slow "runs" where I kept my heart rate in Zone 1 for the entire workout. For me this was under 138 (My MHR is 193 and my AT is 172). At times this was frustrating as you don't even feel like you're running and in the beginning, I had to walk at times because my HR would go above 138. Also, I only ran after dark because I was so embarrassed at how slow I was going that I didn't want my neighbors to see me. How I stuck with this for 12 weeks, I have no idea.

But here's the thing...I was running pain free and making progress. I could go out and run 10 miles and still feel good. When I was doing the run/walk programs, I would need to come back and ice my shins and achilles tendons after 45 min of 2 min run/ 1 min walk repeats.

Now that I have a better base, I still do most of my runs in Zone 2 (HR < 163) with a Threshold Pace or an Interval run thrown in every week.

Everyone has an opinion on the best way to train and there are a ton of studies out there that contradict each other. What I can tell you about my experience is that in July 2004 I had the slowest run split in a local sprint tri. I'm not talking about my age group, I'm talking about the entire race. Fast forward to today, I'm still not a fast runner but I'm faster than some of the guys in my age group...and that's in 70.3/140.6 races.

Be patient and be happy with slow progress. Enjoy the journey!