Team Fisher House at the Marine Corps Marathon Training Information
| Race | Program | Distance / Fitness Level | Weeks | Start Date | End Date |
| 10K Pre-Training | Hal Higdon | 5K | 8 weeks | 2 July | 26 August |
| 10K Pre-Training | Jeff Galloway | 5K | 15 weeks | 9 April | 22 July |
| 10K | Hal Higdon | Novice | 8 weeks | 3 September | 28 October |
| 10K | Hal Higdon | Intermediate | 8 weeks | 3 September | 28 October |
| 10K | Jeff Galloway | Any level | 13 weeks | 30 July | 28 October |
| Marathon Pre-Training | Hal Higdon | 5K | 8 weeks | 20 February | 15 April |
| Marathon Pre-Training | Hal Higdon | 10K | 8 weeks | 23 April | 17 June |
| Marathon Pre-Training | Jeff Galloway | 10K | 10 weeks | 16 January | 25 March |
| Marathon | Hal Higdon | Novice | 18 weeks | 25 June | 28 October |
| Marathon | Hal Higdon | Intermediate | 18 weeks | 25 June | 28 October |
| Marathon | Jeff Galloway | Novice | 32 weeks | 2 April | 11 November |
| Marathon | Run/Walk | Intermediate | 29 weeks | 23 April | 11 November |
| Topic | Information |
| Winter Training Resources | 3 Winter Running Secrets to Prepare for a Strong Spring 3 Reasons to Enjoy an Outdoor Winter Workout 6 Diet Strategies to Fend Off the Flu |
| Race Season Preparation | It's training time; a time to start organizing your running life. Start the Team Fisher House race season with these great tips.
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| Preventing Injury | How can you make it to the starting line uninjured? During the months of pounding the pavement, an ounce of prevention is worth more than a pound of cure. It has been reported up to 66% of runners suffer an injury every year, which is the highest injury rate of any sport. Here are the top ten tips to prevent running injuries (big and small): 10) Plan for your run and dress appropriately 9) Lubricate 8) Plan for the weather 7) Be Safe 6) Add Cross training 5) Build More Strength 4) Improve Your Balance 3) Don't ignore rest days 2) Listen to your body 1) Avoid the "Terrible Toos" Click HERE for the full article. |
| Training Season Starters | Take a look at these training season starters... |
| Simple Steps to Increase Speed | Getting faster is possible for all of us. Success comes from being patient, disciplined, and listening to your body. Just like any other training goal, speed work requires a gradual increase of intensity over time. So say goodbye to old school LSD- Long Slow Distance workouts. And say hello to training runs with a purpose.
It comes down to this simple statement...if you want to run faster on race day then you must run faster during training. Therefore, incorporate the above speed workouts, run faster than race pace on long runs, run with faster runners, and you will definitely get faster! Find out your race pace here and start practicing it now. Training at the right pace months prior will teach your body to be race day ready. |
| Improve Fitness + Reduce Injury = Cross Training | It is estimated that up to 70% of runners will develop an overuse injury each year. While running is a healthy activity, you can have too much of a good thing. Many of the newer training programs recommend running as little as three times a week, with cross training on the other days. Cross training should be a non-running activity that ultimately improves your running performance. But what is the best type of cross training activity? The answer is...HERE! |
| Fueling Strategies | Knowing What, How Much, and When to fuel can help the performance of an average exerciser as much as the elite runner. A solid understanding and commitment to proper fueling can enhance any workout. Runners should consume a balanced diet consisting of a variety of fresh whole foods to help advance their workout, enhance their energy stores and recover successfully. Click HERE for the answers to WHAT, HOW MUCH, AND WHEN TO FUEL. |
| Speed and Cross Training Resource Corner | We found some insightful cross training and speed training articles to share with the team...
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| Can technology make you a better runner? | Yes, heart rate monitors, GPS watches, and other gadgets can help you train smarter. Features on GPS and foot pad devices can help runners improve efficiency and form. The cadence displays on these devices can take beginner runners 70 strides per minute into the 80's within weeks, which equates to increased speed! Something we are all after! Not convinced yet? Read on.... 1. Overtraining Avoided. Most runners typically go above the recommended target heart rate zone for easy run days. Heart rate monitors serve as a watch dog to ensure you don't overdo it when the program prescribes an easy run. Monitors allow you to see how hard you are working, which helps keep you safe. Dr. Connelly's article below provides details on Heart Rate Zone training. 2. Undertraining Stopped. Hard run days, tempos & intervals, are essential for improving speed. Heart rate monitoring and GPS devices confirm you are working out at high intensity, making every interval effective. Good bye junk miles! 3. Instant Feedback. Gauging intensity subjectively is inaccurate and unproductive. Wind, fatigue, hills play a role in your performance. Monitoring devices give you instant accurate feedback that keeps you at a consistent intensity. Some devices have virtual running partners to help with motivation too! 4. Monitor Progress. Many devices provide numerous data features (heart rate, pace, cadence, elevation gained, etc.) Tracking this data over time can help you assess progression and make adjusts to your training schedule when needed. More importantly, providing motivation when improvements are seen. 5. No more cheating the distance. GPS features provide accurate distances travelled and some beep to inform you when you complete the goal distance or fall out of your goal pace. A very convenient tool for intervals. |
| Hydration System Review | Hydration is a critical component to every run. Finding the right hydration system early in the training cycle is essential to ongoing performance. The brands and devices are vast but some have stood out over time. CamelBak, Nathan, and Fuel Belt are brands that carry backpack, vest, waist pack, and handheld options. Nathan’s low profile vests have recently become very popular- trickling down from the Ultra Marathon crowd. Some models are great for carrying the extras (camera, phone, etc.) with very few downsides (takes a bit to find the right fit with all the straps but once you do the fuss stops there). This is a great setup especially for those that will take pictures of every MCM mile marker like many of our TFH alumni! Recent reviews say the Nathan HPL #020 is a great option. Fuel Belts waist packs reviews state they have a snug fit, ample liquid storage, stable weight distribution, and trusty pocket for gels and extras. No bounce, no play while running. Helium Collection is their top seller. Camelbak backpack technology is always advancing so put the old one aside for hikes and test out the new versions. The Camelbak Octane XCT has received great reviews. Quick tip for those that use bladder systems.....To get rid of the sloshing sound and sensation you need to keep the air out. Close the bladder cap tightly. After filling, turn it upside down so the air is up by the tube and then suck the air out. You may have to repeat this several times. |
| Training with a Heart Rate Monitor | A recent Team Fisher House training poll found the majority of respondents have a specific finish time goal or hope to set a personal record at the Marine Corps Marathon. Following a training plan is helpful, but how hard should you train? Ideally, you should tailor your runs by how your body is adapting to your training plan, rather than following mindless pace targets that disregard how your body is feeling. We have all had runs that seemed effortless one day, but the same distance seemed insurmountable the next. Overtraining or consistently running at a fast pace will diminish your race day performance. The best way to train to your potential is to use a heart rate monitor. Here's how.... |
| Online Resources for Running Gadget Reveiw | Take a look at the gadget reviews below: |
