Found on RunnersWorld.com and written by Jenny Hadfield
Throw out time goals and make the focus of your training, pacing, and recovery to finish both feeling strong.
Chris asks: I made it into the New York City Marathon this year via the lottery. As luck would have it, I also got into the Chicago Marathon, which takes place four weeks earlier. Both of these races have been on my bucket list, and I hate to back out of either one. What is the best way to approach back-to-back marathons with a four-week break?
First, you need to frame this the right way: You need to set a goal to run two marathons in one season, not to run one marathon and then another four weeks later. And no, these goals aren’t the same.
When you aim to run two marathons within a short period of time, you have both races in mind as you structure your training and create your race plans. However, when you set a goal to run a single marathon as you normally would and another four weeks later, you can set yourself up for injury—and a brutal second race.
Because doing two marathons in four weeks is very challenging, don’t worry about your finishing times. Instead, a good goal would be to finish both races, feeling strong in each. If you achieve this goal, you are still setting a new personal record for yourself. Here’s how to get there.
HOW TO TRAIN FOR TWO MARATHONS
As you train for your double-marathon challenge, alternate the terrain on your long runs: Run a pancake-flat route one week, then a hilly course the next. This simulates Chicago’s flat, fast terrain and New York’s hills. As you make your way through the final eight weeks of training, run some of your long runs mid-morning to simulate the later start time in New York.
Build your long runs in two-week cycles, followed by a cutback long run. For example, later in the season when your long-run mileage is high, run a 16-miler one weekend (flat), 18 miles the next (hilly), and then cut back the distance of the third week to 8 to 12 miles. This will prepare your body to run long distances and allow for recovery along the way.
Weave in strength training, flexibility work, and low-impact cross-training on your non-running days. Cycling, using the elliptical or ElliptiGo, rowing, and swimming complement your running workouts and are highly effective modes of active recovery in between your two marathons. This will not only keep you healthy during the season; it will help you run stronger through both races.
HOW TO PACE YOURSELF IN EACH MARATHON
Pacing is the secret to running two solid marathons, and it’s all about planning a smart strategy, that is, breaking it down by effort. My pacing philosophy is all about running in three effort zones: yellow, orange, and red. Read more about what this means here.
When running just one marathon, your goal would be to give it your all, so you might start out easy, pick it up midrace, and finish hard. For your double-marathon goal, you can still achieve this, but it should be spread out across both races. Here is how I would suggest pacing yourself in the Chicago and New York City Marathons:
Chicago Marathon: Run in your easy, yellow zone through miles 20 to 22 and finish the rest of the race at a moderate, orange-zone effort. Consider this a glorified long run and that will allow for a more efficient recovery. The harder you push in this race, the longer it will take you to recover, and the more you will compromise the second race.
New York City Marathon: Run the first 16 miles in your easy, yellow zone. Run at a moderate, orange-zone effort to 24 miles. Then, finish hard, in the red zone, as you complete the hills in Central Park.
HOW TO RECOVER BETWEEN TWO MARATHONS
The success of your second marathon depends greatly on how you navigate the four weeks in between the two races. It is normal to think you need to continue to train; however, the optimal plan is to invest in recovery, then focus on maintenance until the second marathon.
Here is an example of how to recover, maintain, and taper for the second marathon. This is based on a four-running-days-per-week training plan and can be adjusted.
Week 1, After the First Marathon:
Monday: Rest Day/Massage
Tuesday: 20 minutes easy, low-impact cardio (cycle, swim, elliptical) + foam rolling and flexibility
Wednesday: 30 minutes easy, low-impact cardio + foam rolling and flexibility
Thursday: 30-minute easy run
Friday: 30 to 40 minutes easy, low-impact cardio + foam rolling and flexibility
Saturday: 45-minute easy run
Sunday: Rest Day
Week 2, After the First Marathon:
Monday: 45-minute easy run
Tuesday: Rest Day
Wednesday: 45-minute easy run
Thursday: 30 minutes easy, low-impact cardio + foam rolling and flexibility
Friday: 30-minute easy run
Saturday: 9- to10-mile long run
Sunday: Rest Day/Massage
Week 3, After the First Marathon:
Monday: 50-minute easy run
Tuesday: 30 minutes easy, low-impact cardio + foam rolling and flexibility
Wednesday: 50- to 60-minute easy run
Thursday: 30 minutes easy, low-impact cardio + foam rolling and flexibility
Friday: 30-minute easy run
Saturday: 7- to 8-mile long run
Sunday: Rest Day
Week 4, New York City Marathon Week:
Monday: 45-minute easy run
Tuesday: Rest Day
Wednesday: 40-minute easy run
Thursday: 20 minutes easy, low-impact cardio + foam rolling and flexibility
Friday: 30-minute easy run
Saturday: Rest Day
Sunday: New York City Marathon
When you focus on the big picture, train and pace yourself wisely, and invest in patience while you recover and maintain in between events, you will finish strong in Central Park.