Get with the programme:YOU'VE DECIDED to run a marathon. So now what? Top running coaches have helped develop programmes that will work for runners of any level.
1Olympian Jeff Galloway coaches runners to help stay injury-free with his unique run-walk method. This is ideal for beginners, as it puts less stress on the body, but is also good for more experienced runners who tend to develop injuries. jeffgalloway.com
2Greg McMillan, a marathoner and distance coach, helps time-oriented runners achieve race goals.
He has good advice on running techniques – such as running the second half of your long run faster than the first, and so on – but you need to subscribe to get the detailed race advice. mcmillanrunning.com
3Veteran runner Hal Higdon has lots of detailed advice for runners of all abilities, ranging from novice to advanced, as well as training for seniors. halhigdon.com
Race of the Week
Fingal 10km, Swords, Co Dublin
The Fingal 10km on Sunday is the latest addition to the Dublin Marathon Series. Following on from the recent Irish Runner 5 Mile, it’s an interesting step away from the usual Phoenix Park route. Unfortunately, as is the case with that series of races, entry closed well in advance.
Can’t do that?
Then try the Bogtrotters Marathon in Strokestown, Co Roscommon on Saturday – which includes a half marathon and an 8.5km “mini-marathon”. thebogtrottersmarathon.ie
Medals of honour: The side stitch
What:That sharp, stabbing pain in the side that can ruin a run.
How: Scientists aren't certain, yet. Exercise-related Transient Abdominal Pain, as it's officially called, appears to be influenced by when, and what (but not necessarily how much) you eat before running. Or it may be due to jarred internal ligaments and breathing patterns.
Fix it:Stop or slow, stretch your arm, breath deep and evenly. And wish the cursed thing will go away.
Training: What method are you using?
We asked you what plan you use. Hal Higdon came out on top
Hal Higdon . . . doing my third marathon in October using his programmes. Brilliant!! – Gary Martin
First time using Hal Higdon this year, so far so good. The plans given in the race series booklet are . . . well, not very good. – Ray McMonagle
Using the sub four-hour plan from Run Republic to train for my first. runrepublic.ie. – Brendan O’Carroll
Hal Higdon is the man . . . his programmes are manageable and not excessive. The progression is nice and gradual . . . No running twice a day or ridiculous mileage. And it works. – Peter O’Neill
Advanced Marathoning by Pfitzinger Douglas, 18-week 55- to 70-mile programme. Really great but tough. – Neil Cummins
I use the free Adidas micoach app . . . allows you to track a customised plan. – Murray Nolan
I bought mine from Runners World. It was $29.99 for a 16-week sub-four-hour plan. Training five days a week. – Helen Morrogh
