Training needs you to work all the gears. A simple way to ask for different training intensities is to indicate a pace to run at. When I prescribe a training pace its what you should be aiming for on a perfect day – flat, tarmac, no wind, not too hot, feeling good. Adjust what you actually do for the conditions; it’s not about holding to a pace regardless of how hard you are working…. its the intensity that matters. so slow down if needed to keep the intensity as it should be.
Easy runs – a little slower than aerobic. these are the bread and butter of marathon training. It’s not about pretending that it was easy. bragging that you ran ten miles “easy” but actually worked hard. conversational aerobic work that gives you all the benefits you can get for the least amount of fatigue. So that you can go again soon after. I subscribe to the old wisdom of “run your easy runs really easy and the hard runs really hard”
General aerobic running – Less than 10 miles at a steady pace; not too fast, as it will become a lactate threshold run. These are the standard, moderate miles that constitute the bulk of your training miles. For me with an LT heart rate of 170 I’d put a 145-160 HR bracket on these. I use a pace bracket for aerobic running so you can adjust to how you’re feeling on the day and during the run.
Medium long runs – These serve to reiterate the training effects of long runs, however are not quite as long, usually 11-16 miles.
Long runs – The suggested pace for long runs is 10-20% slower than your goal marathon pace (MP). We will start at least 20% slower and tune these in as we progress. Remember the MP you are capable of on day one of the plan is slower than the MP you can run later in the plan. We’ll build in some variety to these long runs.
V02 max workouts – We will use a recent 5K time to calculate goal paces for these workouts. These workouts are hard and fast. They range from 600m to a mile. Why do V02 max workouts while training for 26.2 at a pace that doesn’t compare to your 5K pace? Your V02 max is the maximum amount of oxygen that your heart is able to pump to your working muscles. NOTE: your muscles need oxygen to fire and produce energy. Your body will thank you for these increases in efficiency in the latter phases of your marathon.
Lactate threshold workouts – Lactate threshold workouts are what you might call tempo runs. We will use a pace that’s a little faster than half marathon pace.
The aim here is to run at your maximum aerobic capacity and not go over the threshold into annerobic work. Keep that in mind and ease off the pace if your HR climbs too high or you feel the tell tale signs of lactate buildup.
Depending on the length (weeks) and volume (miles) of program you ultimately settle with, lactate threshold workouts vary between four and seven miles. The principle of the lactate threshold run is that you are working at high intensity, thus producing more lactate than your body is able to clear. Not surprisingly (and sadly), you can only maintain this pace for approximately 15-21km. Remember progression. Your LT pace will increase as you go through the plan. But on any given day the training load may mean you can’t run at this pace, that’s OK. It’s the intensity of the session that provides the training stimulus not the minutes per mile.
Strides– Quick leg turnover for 50-150 meters. The goal of these is to improve leg speed and to help any lingering form issues.
Running at marathon pace – Running at your goal pace is the only way for your body to get the physiological practice it needs. These runs can serve as great confidence boosters and are scheduled on medium long, or long run days.
Recovery – Shorter and relaxed runs that aid in recovery before your next hard session. These are the slowest and most restorative of runs. basically a short easy run. often including Strides towards the end to activate the fast twitch muscle fibres and get them ready for the next run.
Post Run stretch Routine As a minimum…Calves, Hamstrings, Quads. 10-15 seconds each side. I like to stretch out my glutes too. you can repeat wherever you feel the need.
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