Once you’ve finished a half or full marathon, you can maintain the current level of endurance with a long one every second or third week.  Between long runs, most runs only need to be 30 minutes.  Here’s how it works.

The longer the run, the longer you can carry the endurance from that run.  Half marathon stamina can be maintained with a long run of 13 or more miles, every other week.  A marathon allows you to hold on to up to 26 miles worth of endurance for up to 4 weeks.

The other running needed between the long runs is 30 minutes of running on two days during the week (Tues and Thurs, for example) and a run of about 4-6 miles on the weekend run between the longer runs.

If you have run a half marathon and want to do another one, simply run 13 or more miles every other week with a 4 mile run on the alternate weekend. 

If you have run a marathon, and want to do another one, count back from the next marathon and schedule your last long run (26-29 miles for best result) 3-4 weeks before the race.  Then subtract 3 miles, and schedule the other long runs every 3 weeks back to the present date.

There is a lot more information, with the training elements included in my new books: GALLOWAY TRAINING PROGRAMS, YEAR ROUND PLAN, & HALF MARATHON.  All are available, autographed, from www.JeffGalloway.com

Enjoy your running!

Jeff Galloway

US Olympian

www.jeffgalloway.com

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