Training Tips & Resources

Staying Safe and Healthy From the Start

The goal for our team is that you arrive at the starting line healthy and geared up to go. Therefore, it is wise to talk to your physician and receive a physical examination before becoming more active. Taking these precautionary steps can help determine if you should or should not pursue training at this time due to a medical reason. If at any point during your training you feel at risk of injury or have any other health concerns, stop exercising immediately and seek medical care.

The opinions expressed by me, Stacy Toner, throughout the training sections are mine alone, and do not necessarily reflect the opinions of other running "experts" or doctors. Therefore, it is advised that you seek additional support from knowledgeable specialists in your fitness community if you require any training modifications.

Assessing Your Fitness Status

When deciding to run a race it is important to assess your fitness status and marry-up that fitness level with the appropriate training program. Here’s a quick way to figure out if you are a novice or intermediate runner. A novice marathoner has been running for about a year, running 3-6 miles per run, 3-5 days per week, with a total of 15-25 miles each week. A novice marathoner’s race experience may include 5K, 10K, and maybe half-marathons. A novice 10K runner has been running for about a year, running 1-3 miles per run, 3-5 days per week, with a total of 3-9 miles each week. A novice 10K runner's race experience may include 5K races. The goal of a novice runner should be to FINISH. If you think you're less prepared than a novice, that's OK; you will just need a bit more time to get ready. An intermediate marathon runner is comfortable with all the above novice marathoner requirements, plus recently completed a 10 mile run, and finished a previous marathon. An intermediate marathoner may have a timed goal for this marathon. An intermediate 10K runner is comfortable with all the above novice 10K runner requirements, plus recently completed a 4-6 mile run, and finished a previous 10K race. An intermediate 10K runner may have a timed goal for this 10K race.

If you have not done much running but have a goal of completing a marathon, our programs will get you there. Our team is a typical blend of the running community, from those running their first marathon to runners working towards using our races as their Boston Marathon qualifying race. We will support and provide tips that pertain to every type of runner.

Starting early, by choosing the appropriate program and building a solid base through pre-training, will help you reach the finish line. The following sections will expand on these important foundational topics.

How to Choose a Training Program

After assessing your fitness level, you can choose from one of our suggested training programs by Hal Higdon or Jeff Galloway. Cathy, our Team Program Director, and I used Hal Higdon's (www.halhigdon.com) Novice and Intermediate Level I schedules for past marathons with great success. I used Jeff Galloway’s (www.jeffgalloway.com) walk-run program for the Marine Corps Marathon and ended up shaving four minutes off my finish time and remained injury-free throughout training!

Informed by experience and my fitness background, I highly suggest using either Hal Higdon or Jeff Galloway training programs. Both gentlemen have contributed years of experience to the world of running not only through their elite running skills but by writing numerous running books, articles, and coaching thousands virtually and in person. Their programs are simple, tried and true, safe and successful. Take a moment to review each program style to see which schedule meets your fitness and personal needs best.

Team Fisher House Training Resources

We have numerous resources to ensure training success. Please feel free to use our suggested race-dated training programs located in the training sub-menu of your race team page and view my monthly training tips in the my monthly training updates (sent to all team registrants who join one of our 4 military race teams).   I’m always available via email: SToner@fisherhouse.org.

I look forward to helping you along your training journey. Stay healthy and train smart!

Your Team Fisher House Coach,