This is the last of three articles I wrote to prepare first-time runners for completing the Redding Marathon on Jan. 18, 2009. Next week's writer will focus on ways that more experienced runners can increase their speed.

Turtle Bay finishers

If you finished the Turtle Bay Half-Marathon this past Sunday, you are at just the right level of training to join us in the Redding Marathon by following the stair-step plan I offered in last Thursday's article. Next Saturday, Oct. 11, run only 6 miles and then begin the plan on Tuesday of the following week.

Finishing is the accomplishment

The Long Beach Marathon was my fifth marathon. The banner that I saw hanging above the course at the 24th mile swelled me with emotion even though I was not new to the marathon. It said, "Everyone Who Finishes a Marathon is a Winner!" That statement is backed up by statistics. In 2006, there were 410,000 marathon finishers in the United States, according to Runner's World. The 2007 population estimate for the United States was 301,621,157. That means you will be in rare company when you complete the Redding Marathon. Literally, you will be about one in a thousand! You will be a winner.

Finish times in perspective

In 1979, after crossing two very high bridges that spanned the L.A. harbor, I passed the 20-mile mark of my first marathon. Tears came to my eyes because I knew that I would finish. The last thing on my mind at that moment was what my finishing time would be. Believe me when I say that your friends will only ask you one question after the race—"Did you finish?' To them, it will be an incredible feat that you accomplished.

Enjoy the journey

The plan that I offered in last week's article can be viewed as a week-by-week approach to finishing a marathon. It can also be seen as 16 mini-vacations from the emotional stress that many people seem to endure even in such a small-town as Redding. If you are already running three or four times a week and enjoying it, the only increase that you will experience is in the long run. The back-off week allows you to catch up. The week also allows you to catch up on relationships you put on hold.

There are many running experts who suggest that a maximum training distance of 20 or 22 miles is long enough to get you through a marathon.

How fast should I run?

A running friend can help you determine your speed for your long runs. If you can carry on a conversation with that person, you will not be running too fast. Another benefit of running with a friend is that partners tend to have low physical/emotional points at different times so that each partner is able to offer encouragement to the other when needed.

Jeff Galloway recommends walk breaks for inexperienced runners in both training runs and in the race itself.

He suggests one minute of walking after two minutes of running for 12-minute-pace runners.

I have found that training runs of one mile with a one-minute walk or two miles followed by a two-minute walk allow me to get into an inner zone of tranquility during my running, which is easier on my body and mind than the constant interruption of my running that Galloway encourages.

How can I guess my finish time?

Multiply by 13 the time it takes you to run two miles in your training run minus the walks. That time is a reasonable guess since you will probably run faster in the race.

If you have the luxury of training on the marathon course, mark off the first half-mile and run to it at your training pace.

If you get to that point much sooner on race day, ease off so that you are on your per-mile pace by the time you get to the one-mile mark.

After that, make small adjustments after each mile.

Remember that finishing is the goal

I plan to finish the 2009 Redding Marathon. Over the next 15 weeks, you can get ready to become a Redding Marathon finisher too. Begin the plan, stay with the schedule, run for fun and every day visualize going over the Sundial Bridge and crossing the finish line.

If you believe it, you will see it.

I will look for you there.