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LONDON MARATHON
TRAINING DAY
MSc Sport Science – 25 yrs exp
Qualified England Athletics Coach and Mentor Coach
Head Coach and Founder of Sarah’s Runners
Run 22 marathons, 9 ultras and many triathlons. Former GB U23 Rower and GB Duathlete. Himalayan 100 and Round Island Ultra
Clinical Exercise Specialist/Biomechanics Coach
About me
MARATHON STATS
Q = % runners who enter VLM but don’t make start line??
A = 36%
Q = % of runners who drop out during race?
A = 1.3%
Your goal: Getting to the start line!
http://running.competitor.com/2014/04/video/monday-morning-motivation-8-stages-of-marathon-running_85491
PRINCIPLES OF TRAINING S.P.O.R.V
Specificity
Progression
Overload
F.I.T.TRecovery
Variety
PRINCIPLES OF TRAINING
Frequency Intensity
Time Type
80/20 RULE
80%
20%
THE LONG RUN
How long? 3 hours or 18-20 miles
How fast? 70% max HR or easy ‘chatting pace’
How many? 3+ long runs
Jog/Walk is GOOD – Jeff Galloway
Fuel and hydration
BUILDING THE LONG RUN
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
8 6 10 6 12 6 14 6 16 6 18 6 20 6 20 6
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
8 9 10 6 11 12 13 6 14 15 6 16 18 6 18 6
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
8 10 6 12 14 6 16 18 6 18 20 6 20 6 22 6
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
4 6 8 4 8 9 11 4 12 14 16 4 14 18 4 20
Alternate Weeks
2 Week Hard Build
3 Week Gentle Build
New Runner
CROSS TRAINING
DON’T JUST RUN!
•Run 3-4 x per week MAX
•Cycling has significant fitness transfer to running – swap a long run for a long ride
•Cross training – swimming, rowing, conditioning etc, TRX, Pilates, Circuits, Strength work
•Reduces injury risk & adds variety
SPEEDWORK
‘Speedwork isn’t essential for first time marathon runners’ Bob Glover NYRRC
Cons – injury risk, wears you down, may be irrelevant to marathon goal
Pros – adds variety, trains anaerobic system, encourages better form
Build endurance base first. 2-3 months consistent niggle free running.
Tempo/Threshold running better than reps
SARAH’S 777 WIND UP
5 mins easy jog warm up
Throw in a few 20 second bursts
7 mins @ 80% MRH or 7/10 effort
7 mins @ 85% MRH or 8/10 effort
7 mins @ 90% MRH or 9/10 effort
5 mins cool down and walk
Can be adapted to 3 or 5 minute stages and build
Foundations = General Conditioning/Biomechanics
1st Floor –Consistent Training
2nd Floor – Long Runs
Chimney = Speedwork
Roof = Nutrition & Hydration
TRAINING WEEK
3 RUNS - 1 long, 1 medium easy, 1 short easy/hard
4th run – recovery/easy
2 x cross training – cycling, pilates, weight training, swimming
KEEP IT SIMPLE!
TYPICAL TRAINING WEEK
MONShort run
TUESX train
WEDMediumrun
THURSRest
FRIRun or Spin?
SATX Train/Walk
SUNLong Run
EASY RUN3-4 MILES
GYM OR S&C AT HOME
EASYRUN5-6 MILES or SPEED
REST &FOAM ROLL or light S&C
RUN 3-4 MILES OR REST
CYCLE OR WALK
LONG RUN12-20MILES
STAY HEALTHY – TOP TIPS
Monitor resting Heart Rate
80/20 rule
Re-fuel after long/hard runs
Fuel properly during long runs
Get niggles treated
Self care
ENJOY IT!
5 SIMPLE STEPS FOR SUCCESS
Running - 3 x per week
Cross Train and Strength Train
Long Run – Easy Pace or Jog/Walk
Avoid setting challenging time goal
Don’t Stress - Keep it SIMPLE
The Hairy Fairy
PLAN A MONTH OF TRAINING
Mon Tues Wed Thurs Fri Sat Sun
1
2
3
4