This is a place for distance runners to bounce training ideas off one another.
The sharing of ideas and comments of encouragement between fellow runners have traditionally made this a great sport....lets try to keep it that way- and set PRs in the process!
Subscribe to:
Post Comments (Atom)
2 comments:
Okay, I'm going offer advice on training for a marathon, marathon race strategy, and general distance running information. Why? Because I have a passion for the sport. Actually, I feel that distance running is beyond a sport...it is a way of life, a challenge, a test (and a reward). The marathon is the "ultimate test of endurance" in running - it is just long enough so that you run out of glycogen (think carbs) and the last 10k is a real challenge because of that. If it was a 20 mile race it would be too short for this to happen.
Now, some training advice:
The long run is the single most important "workout" for your success in the marathon....it is most specific to the demands of the race. High weekly mileage is a close second.
The long run should be at least 2 hours in duration and you should aim to work on running up to about 21 miles at once. This isn't a slow jog either...you want it to progress down to a pace close to what you think you'll be running in the marathon. However, keep in mind that this may only be for the last 5 miles or so of the long run...when you start to get really tired. Its a good idea to run a loop course so you can place a water bottle filled with your drink solution out on the course and practice drinking it as you run by.
Anyone want to comment on this? or offer advice?
Q:Do you need any "speed workouts" to prepare for the marathon?
A: yes and no.
Some marathon training programs mention doing "speed work." That could mean a variety of things from a tempo run to doing repeat 200s at mile race pace. Lets say for example, that they have included a workout of repeat 400s at around current 5k race pace....say 12 by 400m at 5k pace with a 1:30 rest between reps. While this workout is not very specific to racing the marathon it does improve your mechanical efficiency at all paces slower than 5k race pace (read marathon race pace). Working out at paces faster than marathon goal pace will make your marathon goal pace feel slower and more comfortable. Furthermore, 5k pace work helps improve your V02max (maximum aerobic capacity) which is also a determinant in your marathon success.
Post a Comment