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LA Road Runners

Official Training Program of the Los Angeles Marathon

Training Resources

The LA Road Runners program has been training people for the Los Angeles Marathon for over 30 years. Beyond our in-person training program, we have free tools and online resources including training plans, newsletters/articles, and recordings to help you get ready for race day.

 

 

 

 

Larr Giant Letters
Larr Activities
Larr At Smc Gruop
Larr At Rbh Stadium
8
Larr Locker Room

LARR Events & Meet-Ups

On-Going Meet Ups (Sept - April)
Special Events

LARR Santa Monica (Extended thru April 27)*
Saturdays | 7am
Meets at the the Totem Pole - on Ocean Ave at San Vicente in Santa Monica (park on side streets)

LARR – Griffith Park (Extended thru April 27)*
Saturdays | 7am
Meets at Shane's Inspiration Playground in Griffith Park.

LARR – Balboa Park, Encino (Extended thru April 27)*
Sundays | 7am
Meets at Encino Golf Course Parking Lot, enter from Burbank Blvd, veer left and drive/meet towards the back of the lot.

Track Night - Santa Monica*
Wednesdays | 6:30pm (Extended thru April 27)
Meets at Santa Monica High School Track. Free parking on campus plus convenient parking at the Civic Center Parking lot for a very low fee.

Online Coach Chats
Thursdays | 6:30pm
Free. All welcome. Meets on Zoom
Extended thru April 27

* denotes must be a member to attend

Check back for summer meet ups!

Training Schedules

LA Road Runners (LARR) trains and supports those who wish to participate in the Los Angeles Marathon, Santa Monica Classic, and the Rose Bowl Half Marathon through training programs, expert coaching, social events, information sharing, and coaching tips.  Below you'll find downloadable training plans for McCourt Foundation races.

Rose Bowl Half Marathon
Santa Monica Classic
Los Angeles Marathon

The Rose Bowl Half Marathon has been rescheduled for Sunday, April 27, 2025 and many of our members will train for and participate in this race where we have exclusive access to the Rose Bowl Stadium locker rooms throughout race morning. We have developed training plans for those who ran the Los Angeles Marathon on March 16 and will build back to the Rose Bowl Half Marathon on April 27. Plans are available for Levels 1 - 3.

Need help finding the right plan or understanding paces? Click here to learn more about the Rose Bowl Half Marathon Training Plans then download the plan that is right for you!

Level 1
Level 2
Level 3
LEVEL 1 Speed work is 10% of weekly mileage. Great for beginners, walkers, run/walkers or those simply wanting to go "party pace". Focus is on completing, not competing in the half marathon.
RBH: Level 1
LEVEL 2: Speed work is 20% of weekly mileage. Great for those not new to running, wanting to add a little more speed work.
RBH Level 2
LEVEL 3: Speed work is 15% of weekly mileage (which is higher than level 2). Great for those who like being more competitive. Goal of a PR and wanting to add more speed work.
RBH Level 3

The Santa Monica Classic 5K/10K will be held on Sunday, September 8, 2024. LARR supports those who wish to complete either distance with downloadable 9-week training schedules (that start July 8), a special meet up at Big 5 Sporting Goods in Santa Monica on July 27, and a pre-race online coach chat on Sept 5. On event morning, we'll meet up near the start line for a group photo. Stop by the LARR booth at the Finish Festival where new members can pick up their team shirts provided by ASICS and anyone can ask questions and learn more.

Level 1
Level 2
Level 3
Level 4
Level 5
LEVEL 1 is a run/walk plan with lower weekly mileage.
Great for beginners or those returning to the sport after time off
SMC: Level 1
LEVEL 2 10% of weekly mileage is speed work
Great for advanced beginners who are ready to take it up a notch
SMC: Level 2
LEVEL 3: 15% of weekly mileage is speed work
Great for intermediate runners who want to get faster
SMC: Level 3
LEVEL 4: 20% of weekly mileage is considered speed work
Great for intermediate/advanced runners who are looking to PR
SMC: Level 4
LEVEL 5: 25% of weekly mileage is speed work
Great for advanced/competitive runners
SMC: Level 5

The 40th running of the Los Angeles Marathon will be held on Sunday, March 16, 2025. Download one of our 26-week training schedules - available for Levels 1 - 5 - to get ready for race day.

Learn more about the plans and training paces here!

Level 1
Level 2
Level 3
Level 4
Level 5
LEVEL 1: Speed work is 5% of weekly mileage. Great for beginners, walkers, run/walkers or those returning from an injury. Focus is on completing, not competing in the marathon LA Marathon: Level 1
LEVEL 2: Speed work is 10% of weekly mileage. Great for advanced beginners not new to running, who would like to add a little more speed work.
LA Marathon: Level 2
LEVEL 3: Speed work is 15% of weekly mileage. Great for those who have completed other races and like being more competitive. Goal of a PR and to add more speed work.
LA Marathon: Level 3
LEVEL 4: Speed work is 20% of weekly mileage. Great for an experienced runners who do multiple races a year. Goals for a PR or a qualifying time, and to be more competitive.
LA Marathon: Level 4
LEVEL 5: Mileage and total time spent working out is higher. Speed work is 15% of weekly mileage. For the competitive runner who wants to rank high in age group. Goal is racing the marathon and aiming for a PR.
LA Marathon: Level 5

Articles and Newsletters

LARR Newsletter Archive
LARR Coach Chat Recordings
Articles

LARR Newsletter Archive

Throughout the training season, LARR delivers training tips, news, and updates to your inbox on a weekly basis. Find past editions archived here one week after their original delivery date.

  • Orientation Week: 9/10/24
  • Week 1 - Choosing a Training Plan: 9/17/24
  • Week 2 - What to Eat When Training 9/24/24
  • Week 3 - Speed Work 10/1/24
  • Week 4 - Preventing Injury 10/8/24
  • Week 5: Taper Week 10/15/24
  • Week 6 - Training Paces/MRP 10/22/24
  • Week 7 - Fueling for Athletes 10/29/24
  • Week 8: Fall Training Tips 11/5/24

Sign Up for the LARR Newsletter

  • Week 9: Hills 11/12/24
  • Week 10: Consistency and Volume 11/19/24 
  • Week 11: Goal Setting & Gratitude 11/26/24
  • Week 12: Mobility and Stretching 12/3/24
  • Week 13: Choosing Shoes 12/10/24
  • Week 14: Marathon Race Pace and Carbs 12/17/24
  • Week 15: Goals and Resolutions 12/24/24

 

LARR Online Coach Chat Recordings

Join the Online Coach Chat with Coach David every Thursday at 6:30pm. Sign up for the LARR newsletter to get information about the topics and the link. Check below for archived recordings.

  • Skills Checklist with Evolution Physical Therapy
  • Periodization and Specificity
  • Threshold Training 
  • Science of Endurance Athletes
  • Intro to Training Schedules and Paces 
  • Nuts and Bolts of your LARR Membership (orientation)

 

2025 Larr Evolution Skills Checklist
2025 Larr Evolution Nutritionpng
2025 Larr Asics Track Workouts
2025 Larr Marathon Podcast

Coach David's Training FAQs

How do I know what pace I should go?

To figure out your easy pace - go for about 20 minutes comfortably. Listen to your breathing and keep it steady. You should be able to talk without noticeable pauses for breathing. That is your Easy Pace and most (80-90%) of your training should be done.

For speed work, you'll see our training schedules use MRP (Marathon Race Pace), HMRP (Half Marathon Race Pace), T-Pace (Threshold), R-Pace (Repetition), and I-Pace (Interval). You can find definitions of these paces here. You'll need to run a race or do a 1 or 2 mile time trial to figure out these paces. We'll talk more about paces during the season.

Why do you always say “slow down”?

We endurance athletes primarily use fat and carbs (glycogen) to run or walk. More fat is used at lower Heart Rate; more carbs at higher HR. All humans have way more fat as a resource for fuel. How do you train the more abundant resource (fat), used more at lower heart rate? Slow down. Most of our training (80% or more) is “endurance,” zone 2, “Easy” training. Meaning we are training our fat burning engine to be more efficient. It is all about training energy systems, fat and carbs – low or high HR

What is the best surface to train on?

LA Marathon is a road race and is hilly so it's good to train on the road, however, you can mix it up though with some trail runs and track workouts to keep things interesting.

 

How often should I train on hills?

Hills build strength and strength is good - especially when you get ready for the LA Marathon. You can add some hills once or twice a week.  Much of training on hills will be too high a heart rate. Slowing way down on an uphill is good as it enables aerobic (low heart rate-Zone 2) training, which is most of what you need. If you feel a bit beaten up, take time off hills.

Is it better to train at night or in the morning?

Both!  You can even vary “Easy” efforts to mix it up or split one workout into two so you have an AM and a PM workout.

Everyone has different circadian rhythms, meaning they have more energy at different times, and different life schedules to manage.  That said, do some workouts at the same time as your race.  The LA Marathon is at 7AM for so LARR meets and trains at that time.

How much water should I drink on long runs?

After about an hour we all need to drink but the volume needed is different for everyone.  In real general terms, you need about 4 to 8 ounces of water every 10 to 20 minutes.  Heat and intensity will impact this, as you sweat more.

Should I use electrolytes?

Electrolytes (minerals such as sodium, potassium, calcium, magnesium, etc.) are important for neurological function. In addition to that, sodium aids hydration absorption. If you are a heavy sweater, with white lines on your shirt and face after your run, then you need more. Electrolytes can be found in most gels and energy drinks such as Electrolit, so add up how much you are taking. We all have different needs. And on a hot day, with more sweating you need more electrolytes. (Be careful not to use too much sodium if you have high blood pressure)

How often should I use fuels like gels?

After about an hour of effort, we benefit from replacing used sugar stores and minerals (electrolytes) found in gels.  Early season, it is good to use fewer gels and train your body to use fat more efficiently. Test gels at MRP (Marathon Race Pace), to see how well you digest them - you want to find a brand and flavor that agrees with your stomach.

On Race day, you'll need carbs and electrolytes.  GU (the brand that will be on course at the LA Marathon) and most gels have about 22 – 23 grams per gel.  Depending on your needs, you can expect to need about one gel every 45 minutes, with a few cups (about 4 ounces) of Electrolit (the electrolyte drink found on course) per hour. Beware that more than 60 grams of carbs per hour may make you feel nauseous so keep an eye on how much you're consuming.

Why am I so hungry during marathon training?

We all need a balance of macronutrients (Carbs, fats & proteins).  Miss out on not getting enough of any one and we are hungry.  Make sure you get enough protein to rebuild muscles and carbohydrate to support long mileage. Consult a nutritionist if you need help understanding your individual needs.

On longer efforts late in the season you are using way more calories and need to take in more.  Also, you have recruited more muscle fibers to fire, late season.  This means you are using more general calories during rest.

Note that sometimes being dehydrated is mistaken for being hungry. Make sure you're drinking enough water.

What if I miss the long workout on the weekend?

No worries.  It is not about one longer run, it is about the total volume (amount of mileage).  Some pros do not have a longer effort (run or walk).  If you miss a long run and are still two weeks or more from the race, add a few miles to your next few efforts (just don’t add too much to any single effort, as to risk injury). If it's close to race day, trust your training and don't worry about squeezing in extra miles.

What if I get sick and need to take time off?

Please take time off if sick. Training when sick can make things worse and it's not going to impact your training too much to rest. Don't try to "make up" missed miles - simply pick up the schedule. If you have to miss two weeks, don't panic. Build back slowly and don't jump right back into your workouts.

What do I do if I’m injured?

“Heal first and train second.” You will not have your most worthwhile training if injured and you risk making your injury worse. If you feel pain, at all, your body is telling you the injury is getting worse. Try to figure out what caused the injury so you can address it - not enough rest? the wrong shoes? not enough stretching? Consider seeing a doctor if the pain gets worse or impacts your daily life. Return to training slowly.

How often should I get new shoes?

Shoe wear and tear is quite an individual thing. Most running shoes will last 300-500 miles or 6 months, but it depends on each persons weight, stride, and pronation. Generally, if you see creases on the side and wear on the bottom, and you feel a bit more beaten up than normal, then it may be time for new shoes.

Invest in a good pair of shoes that is right for your foot and gait. Visit a specialty running shoe store – you can even demo shoes at certain events (like ASICS at the LARR Meet Ups). Avoid wearing your running shoes for every day activities as they can wear out faster.

Remember, a good athletic shoe shouldn’t have to be “broken in”. Please don’t wear a shoe that feels uncomfortable!

How can I join LARR?

Visit the LARR Membership Page for information or click the button below to sign up!

Register for LARR

How can I tell what is the best pace for me?

Go for about 20 minutes comfortably. Listen to your breathing and keep it steady. You should be able to talk without noticeable pauses for breathing. That is your Easy Pace and most (80-90%) of your training should be done.

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