Marathon Mondays Info

Welcome to our Marathon Mondays info page, where every Monday, we’ll tune in with our local experts with new and informative tips on preparing successfully for your next marathon.

Establish a Routine

May 14, 2018

To be successful with any race you are training for, it is essential to establish a routine. Once you have your running routine set, add it to your calendar, put it on your to do list, use an app, or your Garmin to give yourself reminders. This will keep your training on track and you will be able to hold yourself accountable.

The Benefits of Joining a Running Club

May 7, 2018

While there are numerous reasons, both fun and functional, to join a running club, here are our three main takeaways:

  1. Structure – gives you a plan to help guide you as you prepare for a race.
  2. Accountability – keeps you on your toes and encourages you to not miss a run.
  3. Social Structure – allows you to make new friends and gain knowledge from their experiences.

Want to learn about some of the many local running clubs in the South Bay?  Check out our summary HERE.

Let’s Talk about Mileage

April 30, 2018

Today’s “Monday Marathon” topic is mileage.  Mike and Darren break down how much mileage a beginner to an advanced runner should be putting in per week to train for their desired marathon time. As always, proceed with caution and listen to your body.  We’ve provided additional sources and sample training schedules below for additional information.

Beginning / Intermediate Marathon Runners Training Schedule:


An excerpt from the article:  “This schedule is designed for someone who runs on a regular basis, and has done a few half marathons. Always consult your medical practitioner before beginning a training program, and discontinue training and seek medical advice if you have pain while or after you run.

12-Week Training Schedule

Typical run days: Tuesday, Thursday, Saturday

Week 1: run 3, 4, 9
Week 2: run 3, 6, 10
Week 3: run 3, 6, 12
Week 4: run 3, 6, 14
Week 5: run 4, 8, 16
Week 6: run 4, 8, 18
Week 7: run 4, 8, 8
Week 8: run 3, 10, 16
Week 9: run 3, 10, 18
Week 10: run 4, 10, 20
Week 11: run 3, 8, 10
Week 12: run 3, 6, race (6 on Wed, no cross-train)”

Advanced Marathon Runners Training Schedule:

Source:  from certified running coach, Christine Luff.  Be sure to read additional information at link above on her sample training schedule.  (EP = easy pace, IW=interval workout , RP= race pace, CT= cross-training)

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 3 mi EP 35 min tempo Strength train + 3 mi EP 5 mi EP Rest 8 mi 4-5 mi EP
2 3 mi EP 35 min tempo Strength train + 3 mi EP 5 mi EP Rest 9 mi 4-5 mi EP
3 4 mi EP 40 min tempo Strength train + 4 mi EP 6 mi EP Rest 10 mi 4-5 mi EP
4 4 mi EP 40 min tempo Strength train + 5 mi EP 6 mi EP Rest 12 mi 4-5 mi EP
5 5 mi EP IW: 5 x 800 RP Strength train + 5 mi EP 40 min tempo Rest 14 mi 4-5 mi EP
6 5 mi EP IW: 6 x 800 RP Strength train + 6 mi EP 40 min tempo Rest 16 mi 4-5 mi EP
7 5 mi EP IW: 7 x 800 RP Strength train + 6 mi EP 2 mi EP + 5 mi RP Rest 18 mi 4-5 mi EP
8 5 mi EP IW: 8 x 800 RP Strength train + 6 mi EP 40 min tempo CT or Rest 12 mi 5-6 mi EP
9 5 mi EP 5 hill repeats Strength train + 5 mi EP 2 mi EP + 6 mi RP Rest 20 mi 3-4 mi EP
10 5 mi EP 6 hill repeats Strength train + 6 mi EP 40 min tempo Rest 14 mi 5-6 mi EP
11 5 mi EP 7 hill repeats Strength train + 6 mi EP 4 mi EP + 4 miles RP Rest 16 mi (last 4 mi RP) 6-7 mi EP
12 6 mi EP 8 hill repeats Strength train + 5 mi EP 40 min tempo CT or Rest 12 mi 4-5 mi EP
13 5 mi EP 6 hill repeats Strength train + 5 mi EP 2 mi EP + 5 mi RP Rest 21 mi 4-5 mi EP
14 5 mi EP 2 mi EP + 6 mi RP Strength train + 5 mi EP 45 min tempo CT or Rest 14 mi 4-5 mi EP
15 4 mi EP 5 mi RP Strength train + 5 mi EP 45 min tempo Rest 20 mi (last 4 mi RP) 3-4 mi EP
16 CT 5 mi RP 5 mi EP 40 min tempo Rest 12 mi 3-4 mi EP
17 Rest 4 mi RP 4 mi EP 4 mi EP Rest 6 mi 3-4 mi EP
18 CT 4 mi RP Rest 4 mi EP Rest 2 mi EP Race!


Set a Realistic Goal

April 23, 2018

1. Take into account your past race history as a base for future marathon finishing times.
2. Use a Race Time Predictor like this one available HERE.

The 5 Most Important Things For Running A Marathon

April 16, 2018

1. The right shoes – comfort and fit are key
2. Socks – stick to moisture-wicking socks, steer clear of cotton
3. Garmin watches – keep track of your pace, speed, and distance and helps you to train at the proper level
4. Fuel Belt – holds all your nutritional sacks and other important items, like your ID and phone
5. Tech Fabric Clothing – stay away from cotton to avoid chafing, use moisture-wicking material

Check out the following video for more details:

How To Best Prepare for a Marathon

April 9, 2018

Today’s subject was an overview of how to best prepare for a marathon and an intro to a couple of our resident marathoners, Mike and Darren!

Overview – Tips for Running Your Fastest Marathon Ever

1. Proper running gear
2. Lose weight, diet, hydration,reduce alcohol consumption
3. Set a realistic goal and adjust accordingly
4. Increase your mileage, listen to your body and avoid injury
5. Train with a running group or buddy.

Check out the following video for more information.

How many miles should I run a week before my marathon?

April 2, 2018

The importance of tapering is to get your body back in shape – rebuild your stores, repair damaged muscles, get stronger, and most importantly, you are less likely to get sick.  Check out our weekly video and source link below for more information.

If you are running 70 miles per week, you should be tapering starting 3 weeks before the marathon.

3 weeks: 80% or 56 miles
2 weeks: 60% or 42 miles
1 week: 40% or 28 miles


Lose Weight = Run Faster

March 26, 2018

Congratulations LA Marathon Finishers!

March 19, 2018

Congratulations to all of our Skechers Performance Los Angeles Marathon finishers yesterday, including our very own crew members, Tony D. and Shannon H.  Tune in below for our first “Marathon Monday” video with Mike and Darren.


Weight Loss Race Calculator

Many sources including Susan Paul, an exercise physiologist, who writes this insightful article for Runner’s World” have highlighted the effects of weight loss for marathon training.  She says, “There are various formulas that predict the effect of weight loss on running speed. The effect of weight loss and run pace multiplies over distance; meaning that the longer the run, the more significant the amount of time saved. Some estimates project that losing ten pounds can result in a savings of 20 seconds per mile, so for a 5k, this means one whole minute of time, and when translated to the marathon distance, this is almost nine minutes of time saved! A PR just waiting to happen!”

Curious about how weight loss could affect your race time?  Here’s a handy calculator that our owner, Mike Ward, has benefited from while training for the Boston Marathon. *