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Strategies for Running aStrategies for Running a

Successful MarathonSuccessful Marathon

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MARATHON SELECTIONMARATHON SELECTIONWell in Advance Large or smallWell in Advance Large or small

TerrainTerrain course profilecourse profile

Environmental ConditionsEnvironmental Conditions

www.marathonguide.comwww.marathonguide.com

TravelTravel

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MARATHON TRAININGMARATHON TRAININGStructured programStructured program

Journal with good recordsJournal with good records

Coaching vs. SelfCoaching vs. Self--coachingcoaching

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TRAINING FOR RUNNERS ANDTRAINING FOR RUNNERS AND

RACERSRACERSInterval trainingInterval training

MidMid--Week Tempo or Goal Marathon Pace (MP)Week Tempo or Goal Marathon Pace (MP)runrun

Weekly long runWeekly long run

CrossCross--train or easy runtrain or easy run

Weekly mileage from 35 to 48 miles equivalenceWeekly mileage from 35 to 48 miles equivalence

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LONG RUNSLONG RUNSThe most important workoutThe most important workout

Rest the day beforeRest the day beforeRest or crossRest or cross--train the day aftertrain the day after

Pace is goal MP plus 30Pace is goal MP plus 30--60 seconds60 seconds

Practice drinkingPractice drinkingTerrain similar to marathonTerrain similar to marathon

As race nears, run at the same time ofAs race nears, run at the same time of

day as raceday as raceBe disciplined and follow the schedule, butBe disciplined and follow the schedule, butsome flexibility is wise in case of illness,some flexibility is wise in case of illness,

injury or chronic fatigueinjury or chronic fatigue

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REST DAYSREST DAYSRecovery is needed from hard workoutsRecovery is needed from hard workouts

Substitute rest days as neededSubstitute rest days as needed

Important to ensure quality workoutsImportant to ensure quality workouts

Resist increasing mileage for your journalResist increasing mileage for your journal

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Planned Marathon PacePlanned Marathon PaceChoose carefully using race andChoose carefully using race and

training times.training times.Perhaps the most importantPerhaps the most important

decision you will make.decision you will make.Use PMP for determining trainingUse PMP for determining training

paces.paces.

Become familiar with pace.Become familiar with pace.

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Three Weeks to GoThree Weeks to GoLast long runLast long run

Reduce weekly mileage the three weeks before theReduce weekly mileage the three weeks before themarathonmarathon

Final week (3 or 4 miles with a couple of days off)Final week (3 or 4 miles with a couple of days off)

No weight training the last weekNo weight training the last week

Avoid getting to the starting lineAvoid getting to the starting line overtrainedovertrained

Final week: CarboFinal week: Carbo--load and hydrate, but reduce caloricload and hydrate, but reduce caloricintake as you cut back your trainingintake as you cut back your training

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Develop Travel PlansDevelop Travel PlansConsider time zone differencesConsider time zone differences

Choose convenient lodgingChoose convenient lodgingPlan for dietary consistencyPlan for dietary consistency

Maintain familiar routine as much asMaintain familiar routine as much aspossiblepossible

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RACE WEEKRACE WEEKReduced training volumeReduced training volume

Careful attention to rest, diet andCareful attention to rest, diet andother activitiesother activities

SleepSleepVisualizationVisualization

Solidify race planSolidify race planAttention to travel, clothing, etc.Attention to travel, clothing, etc.

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THE DAY BEFORETHE DAY BEFOREPlan carefully: clothes, shoes,Plan carefully: clothes, shoes,

logisticslogistics

Rest your legsRest your legs

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PREPRE--RACERACEAwaken three hours prior to start.Awaken three hours prior to start.

Eat? Ingest caloriesEat? Ingest calories liquid or solid.liquid or solid.

Drink? Start hydrated.Drink? Start hydrated.

Apply sunscreen andApply sunscreen and vaselinevaseline..

WarmWarm--up?up?

Nothing new.Nothing new.

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THE RACETHE RACEDonDont start too fast.t start too fast.

Be careful with a crowded start.Be careful with a crowded start.

Check your pace.Check your pace.

Be mindful of your breathing.Be mindful of your breathing.

Drink 400Drink 400--800 ml/hr. of Sports Drink. Drink early.800 ml/hr. of Sports Drink. Drink early.

The second half: concentration and mental toughness.The second half: concentration and mental toughness.

STICK TO THE PLAN!STICK TO THE PLAN!

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POST RACEPOST RACERefuel within 30 to 120 minutesRefuel within 30 to 120 minutes

Walk and stretchWalk and stretch

Immune system and vulnerabilityImmune system and vulnerability

26 days to recover26 days to recover

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RETURN TO RUNNINGRETURN TO RUNNINGFollowing weekFollowing week

Next three weeksNext three weeks

Next raceNext race

Next marathonNext marathon

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Discussion ?Discussion ?

Comments ?Comments ?Q & AQ & A