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Marathon Training

Tips for Marathon Training
by

Iain Hunter

on 24 May 2010

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Transcript of Marathon Training

“One of the best things you can do for your body is train for a marathon, one of the worst things you can do for your body is race one”
Marathon Training
Workouts
Depending upon goals, one or two workouts should be completed per week
Intervals
Tempo Run
Long Hard Run
Fartlek
The most important component to a marathon training plan
99% of the energy for marathon running comes from aerobic stores
The run should be 1:15 to 2:30 once a week
Hydration during the run is critical
Proper recovery is needed
The Long Run
Intervals are designed to train the body close to race pace. They are often quite fatiguing, but can have tremendous benefits when training for performance.

How to complete the workout - Depending upon the purpose of the training, there are many different distances and paces that should be used. The main thing is to train at or slightly faster than the goal pace for the race being trained for. A fixed number of sets and repetitions will be run, with a walk or slow jog in between intervals. Various distances may be incorporated into the workout or sometimes distances will be kept the same.
The purpose of the workout - The workout will prepare you for a race. The hard effort is at or above race pace, which is very specific to how you will perform, and if applied correctly will not break the body down as much as a race.
Examples
8 x 400m near one-mile race pace with 90 second recovery
4-6 x 1200m at 10% quicker than predicted marathon pace with 3 minutes recovery
4 x 1 Mile 10% quicker than predicted marathon pace with 5:00 recovery
Tempo runs are designed to increase your lactate threshold. This is a great benefit to marathoners since it allows them to run at a faster pace without lactate buildup.

How to complete the workout - These runs are usually done close to 10k race pace and last from 15-30 minutes.
The purpose of the workout - The workout will prepare you to maintain your predicted race pace without building up lactate, which would eventually cause you to slow down.
Examples
After a 10-20 minute warm-up, do 25 minutes of 10k pace.
Long hard runs can come every other week when performance time is the main goal and the body is adapted to handle the required demands.

How to complete the workout - Long runs for marathon training typically range from 60 minutes to 2 hours 30 minutes. A hard long run can build after a warmup to close to race pace or just have a tempo run of 20-30 minutes built into the middle of it. Runners should be very careful in how aggresively they add this type of long run into their workouts. Proper recovery should occur before completing any workouts after doing a long hard run.
The purpose of the workout - The workout will prepare your body and mind to handle race pace for extended periods.
Examples
10 minutes easy running, then dropping each mile time gradually until finishing with a few miles close to or above race pace.
Weekly mileage depends upon
Current training state
Specific marathon goal
A gradual progression of 10% every two weeks is a good rule of thumb
More is not necessarily better
Weekly Mileage
Clothing
Footwear
Pre-race meal
To the startline
Pacing
Dissociation or
Association
Race Day
Strategy
Food
Hydration
Drafting
Shaving legs
Recovery
The cause of every overuse injury is???

The GAS principle
Within activity cross-training
How long until I can run again?
Injury
Optimal stride length

Upper body movements

Sprint mechanics
Running Mechanics
Marathon Psychology
Why are you running?
Association or dissociation
"Fartlek" is a Swedish word meaning "Speed Play". The basic idea is to run at a variety of speeds in during the same workout. It is designed to help runners handle changes in pace and effort.

How to complete the workout - Mix a variety of paces through various time intervals. This will include relatively slow and fast running, but never walking or resting.
The purpose of the workout - The workout will prepare you to adjust your effort due to pace changes, hills, or other factors that may cause a change of effort.
Examples
After a 10-20 minute warm-up, do 5 min at 10k pace, 5 min jogging, 4 min faster than 10k pace, 4 min jogging, 3 min fast, 3 min jogging, and so on. Any combination of times is fine as long as the fast intervals are not so long that it turns into a tempo run.
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