- Aimed for beginners – starting point….it’s a framework. See finish line!
- Training groups with the following time goals: 4:00, 4:15, 4:30, 4:45, 5:00
- Weekly Wed evening progressive runs at 6pm and Saturday morning long runs at 6am
- Water and Gatorade provided
- Weekly email providing details of the weekends run including map of the route and schedule
- Saturday Races in between (recommended races to prepare for marathon and half)
- CrossFit Houston running apparel
- Running routes include the EastEnd, Downtown, Buffalo Bayou, Rice University, Herman Park, Tanglewood, Memorial, Memorial Park and of course, the Houston Marathon course
Where do we meet?
- 716 Telephone Rd.
This program centers on a few simple training concepts: (1) A gradual increase in long run mileage, (2) Modest weekly mileage totals, and (3) Injury prevention strategies. The biggest challenge of the marathon is NOT the ability to finish the race but rather, the task of making it to the starting line both rested and healthy.
Our philosophy is a slow increase in total weekly mileage and long runs. The more you run, the better your marathon performance will be as long as you stay healthy. We schedule 50 minute CrossFit workouts early in the week (see Crossfit Houston Indoor Fitness Camp) and progressive runs, later in the week. The long runs should be run at relaxed conversation pace effort with some of the longer runs finishing up at your goal marathon pace.
The long run is the most important workout for a marathoner because it teaches your muscles to store more glycogen. While running, your body depends on glycogen and fat as sources of fuel (primarily glycogen). By increasing carbohydrate consumption in daily meals, you increase your glycogen storage – thus, adding fuel to your tank. While running, you begin to deplete glycogen storage. The longer the run, the more depleted your glycogen storage becomes until it would eventually run out if not replenished. When glycogen runs out, your body transitions to burn only fat. This transition stage is commonly referred to as “the wall”. Teaching your muscles to store glycogen is especially critical for marathoners who wish to avoid hitting the wall.
It is crucial that you incorporate core training and strength training into your regular routine. If you want to train year after year and continue to improve your performance by staying injury free, you will have to strength train your legs and core muscles.