Training for YOUR marathon!

Chris Leigh

The 4 Ps of marathon training

• PLANNING

• PROGRESSION

• PERSONAL

• PATIENCE

Planning• How many weeks to your marathon?• Where am I now?

– How long is my long run?– How many miles am I running weekly?

• Realistic target time– 2 x half marathon+ 20 mins (1:30 hrs = 3:20 hrs, 2:00 hrs = 4:20

hrs)• Don’t start too late but also plan to peak at the right time• Catch a coach! They can provide encouragement and help to build a

plan.

Progression• GRADUAL • No more than 10% increases in mileage per week. The long run should

be no more than 50% of your weekly mileage. This is why good planning is so important (see PLANNING!!!)

• Volume up – back off speed. But as volume decreases don’t forget your speed training either. Don’t forget to count other non running training as part of the volume e.g. Gym work, circuits etc. Use the Running Equivalent calculator.

• Work in 4 week training blocks. 3 weeks build, 4th ease back – allows body to adapt and recover. Use of recovery is as important as the running!!!

• Include some non running training within your programme from the start to help strengthen your body, such as circuits, pilates, core training etc.

ProgressionPossible pattern of weekly long runs for an experienced runner:1. 122. 143. 164. 125. 166. 187. 208. 10 miles race9. 2010. Half marathon race11. 2212. 2413. 2014. 1415. 1216. Marathon!

Lots of different patterns are possible. The important thing is that you build a plan that worksfor you by fitting to your ability, experience and circumstances.

Progression – mileage

Progression• The club’s training plan gives you the variety you need in your

training sessions – tempo, intervals, hills, speed and endurance• Remember the balance between volume and intensity – as one

increases the other needs to reduce to balance overall. If you don’t do this the risk of injury increases.

• Consider the number of training sessions you should be completing each week – take into account your experience, ability, circumstances AND objectives.

• Use races in your preparation – useful way of benchmarking how your training is progressing, but try and avoid over racing!!

PersonalYour training has to be right for you

• Catch a coach – discuss your ideas with one of the club coaches, they may have some new or different ideas

• Your body – your plan needs to take into account any previous injury problems and ensure that your body will be able to cope and not breakdown

• Your strengths – it is always good to make the most of your strengths, we all have them!

• Your areas for development – potential weaknesses need to be addressed too to help you make the most of your potential

• Your life – family/friends/work, your training needs to be manageable

Patience• Too fast, too early• Too much, too early• Too much speed work• Too much mileage

Any of these can lead to injury/illness or peaking too soon which will result in a slower time than you arecapable of.

Do’s and Don’ts• Do read the Dos and Don’ts guide and other material on Coaches

Corner!!• Do catch a coach! Keep using this resource. • Don’t panic! If in doubt please just ask.• Don’t forget your non-running training and stretching.

Your body and mind

• DIET – Maintain the right balance– Drinks and re-fuelling, find out

what works for you.• MASSAGE• SLEEP – get plenty of it!• Be aware of your mind as well as your body!

Next steps Build up your long runs so that you can run at least 10-11 miles

comfortably before the end of the year. Build up to running at least 3 x per week of quality training (e.g.

Monday, Wednesday, Sunday). Build up your mileage gradually so that you are running at least

20-22 miles each week as you go into the New Year (remember to count Running Equivalent miles in this!).

Start your non running training as well (pilates, circuits, core training etc.

Speak to one of the coaching team about your training plan. Enjoy your running! Watch out for further information on race preparation and tactics