Aim to reduce the volume of each run, though, by roughly one third two weeks out and roughly a half in race week. As you move through the final two weeks of training, aim to keep the frequency of runs the same if you are running five times a week in your peak weeks, run five times a week in your taper. Two weeks out, this might reduce to 1:45, with the final 30 minutes at your goal race pace then, a week out, reduce further to 75 minutes or so, very easy and relaxed. Use one or two sessions a week to focus on strength, with exercises such as split squats (shown below), single-leg squats and bridges, as well as core work such as planks and side planks.īank your longest run three to four weeks out.
Strength training is all too often neglected by runners, even though it can boost performance. Runners who can hold their posture and technique will find it far easier to maintain their pace in the final stages of a marathon. If you struggle with gels, ensure you try a range of other options well in advance of your taper. Gels help to get energy quickly into your body on the run sip your gel gradually over three to four minutes, and target one gel every 30 minutes or so during the race. But you need to practise your race-day fuelling strategy.
Convert your running sessions to time and perceived effort and they can be conducted as cross-training, which increases your training volume while minimising injury risk. Time spent on a bike or elliptical trainer, or even aqua-jogging, can be hugely effective in developing your fitness. In recent years, we have seen great examples of elite athletes performing at the highest level while including lots of non-running training. Start with 30 minutes of this and aim to build up to around 60 minutes as the weeks progress. Try this: embedded in a 75-90 minute run, alternate between three to five minutes at around 10K race pace and three to five minutes at, or just slower than, marathon pace, with no rest. One way you can do this is with sessions that vary efforts between predominately using stored fats or carbohydrate. Much of what you are aiming to achieve with training is teaching the body to be good at using fuel. The marathon is a game of energy preservation. Or you add a recent performance in another distance into a race time predictor like this. Multiplying your 10K PB by five, then subtracting 10 minutes, is one option doubling your half-marathon time and adding 10-20 minutes, or working out 105-108 per cent of your half-marathon time also work. There are a few ways to estimate your marathon time based on your performances across other distances. A good peak long run might be 2:45-3:00, including four sets of 20 minutes at goal marathon pace, with five-minute recoveries. Adding marathon-pace sections to the end of some long runs is a great mental and physical stimulus. When the gun goes, you need to know what pace you’ll be running. Of your schedule, try long runs at a steadier pace, averaging 15-30 seconds a mile slower than your goal race pace. But as you get close to your marathon, there’s a benefit in doing some of your long runs closer to race pace rather than the typically recommended 60-75 seconds a mile slower. Practise close to race paceĮasy running is important as you build up your training volume. Consider a midweek run that also builds in volume, up to 75-90 minutes, to supplement your weekend long run. Four to five runs a week is a good target, while any additional cross-training will boost your fitness. For more tips on the long run, click here.īut if you’re limiting the length or duration of your longest run, how can you be confident of handling the distance? The long run is critical, but your overall volume of training is even more important.
Any more than that and you risk not recovering in time. Three hours to 3:15 is as long as your longest run needs to be and, for many, 2:30-2:45 is enough, three to four weeks out from race day. While it is important to have banked good time on feet, if you go too far in your long runs, you’ll struggle to recover and then you will start your marathon already tired.
0 kommentar(er)
