Running Online

Marathon Training: Marathon training is about balancing the following five.

By
David Holt
of David Holt

Marathon running & training: In marathon training you should balance three types of quality speedwork with long distance running and rest. Whether you're an intermediate or advanced marathon runner is determined by the time and effort you put into your training.

Marathon Training, Running and Racing...intermediate and advanced

Here's a basic marathon schedule for the 50-60 mile a week runner. The goal--Work on the endurance to complete 26.2 miles at close to half marathon speed. At this level, running two speed sessions a week is ideal. You can then run both types of speedwork each week. * Anaerobic Threshold Running: 15K or Ten mile race pace Alternate: four to six miles of tempo running, 2 mile reps, 2,000s, mile repeats All at 15K race pace. Add 8 miles at 5 seconds slower than half marathon pace, and 8 x 800 at 10K pace for variety. Repeat these six sessions once for a fourteen week build-up. The pre-marathon week, and post longest race (in the build-up) week, you. ll run less...run two times one mile at half marathon pace.

VO2 Max--two mile...or for the faint-hearted 5K race pace Hills...Run them at two mile intensity, not one mile. 400s...run about 16 reps 300s...run 20 200s...keep the rest short...don. t run too fast Fartlek...run mostly short efforts

800s...not in the week you run them at 10K pace run six only at 5K pace. Running 8 x 600 would be fine. Again, each session can be run twice. Rest up by running five 400s four days pre-marathon; You'll probably run eight 300s the week before the long?est race.

Give VO2 max running a miss the week after your long race... running the two times a cruising mile will help your recovery.

This is what your marathon training week will look like.

Days one and four can be swapped.

• Day one...anaerobic threshold training, with warmup etc
• Day two...longest run of week--run at marathon pace plus one to one and a half mins a mile
• Day three...run easy for 3-7 miles
• Day four...VO2 max running
• Day five...easy 6 Day
• six...second longest run--half a minute per mile slower than marathon pace. Every third
• week, include at least six miles of running at marathon race pace. Day seven...easy 0-7 Run at least a couple of miles the day after your long run, or ride a gentle 10-20 miles, or take a walk.

  How much mileage you run beyond the four basic sessions is up to you. Exercise physiologists tell us there are minimal gains to be made beyond 80 miles a week of running: The Kenyans don't appear to be listening. The trick is to find your training limit. Provided you still enjoy most of your training, and you remain fresh enough to run fast in your speedwork, go ahead with more running.

  For alternate short runs, include some strideouts--run about 8 pickups of 100 meters to make sure the hamstrings and fast twitch fibers get some work. Otherwise: keep your feet close to the ground to minimize pounding; take short, fast strides to maintain legspeed; be efficient and economical....don't let these short runs become junk miles. watch for body changes and injuries. Take care with the regular speedwork. If you. re too tired to train at 15K pace on your designated day--and quite frankly, you should always be able to cruise long intervals at 15K pace--make adjustments to your mileage.

  Exercise physiologists tell us physiological adaptation relating to endurance and muscle strength, from training, takes at least 14 days. Therefore, the longest run must be at least 2 weeks before the marathon to give any benefit. According to most coaches, the longest training run for a marathon must be at least 18 miles. But it takes a good series of base runs to build up to the 18 miler. Bone and connective tissue adaptation takes months rather than weeks. Assessment about marathon readiness should be based on the length of runners. longest run each week for at least the last 8 weeks; and, how well the body reacted to the longer runs. Repeat a 14 or 21 day schedule several times. Each time you go through the schedule, add two miles to the longest run, (until it reaches 20), and a mile to the two most important speed sessions, (until you. re running 5 miles worth).

  Then rest up for the race.

  When you can run twenty miles, alternate it with a 16 to 18 miler-- or a longish race. A good marathon training build-up will include two 10Ks, a ten mile and a half-marathon race, and 4 to 5 runs of 20 miles.