MY MARATHONMISERABLE OR MARVELLOUS?

Karen Dodsworth updated1st January 2012

The 4 Ps of marathon training

• PLANNING

• PROGRESSION

• PERSONAL

• PATIENCE

PLANNING• From 1st January 2012

– London 22nd April 2012 - 16 weeks (30th Jan = 12 weeks)– Brighton 15th April 2012– 15 weeks (23rd Jan = 12 weeks)

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

• Realistic target time– 5 x 10km -5/10mins (40 = 3.10/3.15, 50 = 4.00/4.05)– 2 x H/M + 7 – 15mins (1.30 = 3.07/3.15, 2.00 = 4.07/4.15)

• For experienced runners 12 weeks – peak not past it!• Catch a coach! Encouragement / independent opinion

PLANNING• Your schedule needs to fit in with your life and be realistic. If you run 3 x per

week currently then 4 is a realistic increase – 6 could lead to injury and illness

• You should only increase your mileage by 10% each week and back off speed as you increase mileage.

• You will need to practice drinking on the run and using gels to top up your carbs on long runs.

• If you are very tired or have a niggle adapt the plan and take extra rest – listen to your body

PLANNING - NUTRITION• It is really important to plan your nutrition during your marathon training.

• Eat regularly, every 3/4 hours to keep your blood sugar levels topped up. Day time snacks could include dried apricots, handful of nuts/seeds/fruit, rick cake with hummus.

• Drink regularly to stay hydrated – your urine should be pale straw colour. Dark urine means you are dehydrated. Weigh yourself before and after your long run to see if you are drinking enough. 1 or 2lbs loss is OK, 4/5 means you need to drink more.

• Make sure you eat enough protein, particularly from chicken and fish. Protein helps to repair damaged muscles.

• You are probably eating enough carbohydrates in your diet already but lower glycaemic index choices are better e.g. brown rice, wholwheat pasta, wholemeal bread (Burgen or Vogel soya and linseed is good).

PLANNING – how fast do I run?

4.25.00 3.57.00 3.43.00 3.28.00 2.55.00Easy/long Mile 11.39 10.29 9.54 9.16 7.52

Km 7.15 6.31 6.09 5.46 4.53Marathon Mile 10.07 9.03 8.31 7.56 6.41

Km 6.17 5.37 5.17 4.56 4.09Threshold Mile 9.26 8.28 7.58 7.27 6.19

Km 5.52 5.16 4.57 4.38 3.55Interval Mile 8.43 7.48 7.21 6.52 5.48

1200m 6.30 5.49 5.29 5.07 4.201000m 5.25 4.51 4.34 4.16 3.37800m 4.20 3.53 3.29 3.25 2.53400m 2.10 1.56 1.50 1.42 1.27

Reps 800m 4.10 3.42 3.28 3.13 2.41400m 2.04 1.50 1.43 1.35 1.20200m 61 54 51 47 39

One possible way to get an idea of how fast to run recovery runs and long runs is to use Jack Daniels' VDOT formula. A sample of training times for various marathon finishing times is

provided in the table below.

Running Training: Goals of TrainingArticle By: Jack Daniels

• Goals of Training.What a runner is really trying to accomplish through training are the following:

(I) Improve the body's ability to transport blood and oxygen

(2) Increase the ability of the running muscles to effectively utilize their available oxygen (to convert carbohydrate and fat fuel into useful energy)

(3) Increase V02max, which is a sum of (1) and (2), above

(4) shift lactate threshold to correspond to a faster running speed

(5) improve speed and

(6) lower the energy demand of running (improve economy).

Naturally, there are other goals of training, such as improving race tactics, elevating self-confidence, changing body composition, bettering self-image, etc., but these less-tangible factors will all result from improvement in one or more of the above-mentioned factors.

Running Training: Goals of TrainingArticle By: Jack Daniels (2)

Types of training

Easy and Long Runs. When you do easy (E) runs to recover from strenuous periods of training and when you do your long (L) runs, you should run at a pace which is very close to (E) (easy-run) velocity, which is about 70% of V02max. Long runs (L), improve cell adaptation, and lead to glycogen depletion and fluid loss (important considerations for distance runners), but should not be demanding in terms of the intensity (pace) being utilized.

Be advised that the benefits of "E-pace" running are more a function of time spent exercising than intensity of running, and 70% V02max, which corresponds to 75% vVO2max and 75% of HRmax, is as hard as you need to go to get the benefits you want at the cellular level and in the heart muscle.

Marathon Pace Running. TThe next faster intensity of training (faster than E pace) is MP (marathon race pace) and is pretty much limited to marathon training. MP is as it suggests -- the pace at which you plan to run in your next marathon, and is about 20 to 30 seconds per mile slower than T (threshold) pace, described below. Non-marathoners can ignore this.

Threshold Runs. Threshold pace is about 88% of V02max (90% of VO2max or of HRmax). Subjectively, T (threshold) pace is "comfortably-hard" running. For many people it is slower than I0km race pace and for most people it is about 24 see per mile slower than current 5K race pace. T pace training improves your lactate threshold.

• Interval Pace. The next important training velocity is the one that stresses and improves V02max V02max-interval (I) velocity. The intensity here should be equal to vVO2max- I believe most people should shoot for 98% - 100% of HRmax, rather than always demanding a 100% value, if using heart-rate as a guide. This is suggested because if maximum heart rate coincides with a pace of 6:00 per mile, for example, then certainly 5:50 or any pace faster than 6-minute pace will also elicit maximum heart rate, but is too fast for the purpose of the training session -- optimum result with the least possible stress. No single run, which makes up a series of Intervals, should exceed 5-minutes.

Interval (I) training is demanding, but by no means is it all-out running. In the case of I pace, the harm of going too fast is that no better results are obtained and the excessive pace will probably leave you over stressed for the next quality-training session.

R Pace. Used for reps under 2mins. Repetition (R) velocity is faster than I pace but, unlike I and T, is not based on V02max. Rather, R pace is to a great extent, based on the race for which you are training; it is more designed for good mechanics at a pretty firm pace. A runner, in training for a I0km with a vVO2max of 300 meters per minutes will have the same threshold velocity and V02max (I) velocity as any other runner whose vVO2max is also 300, but who may be training for a 1500-meter race. This is because T and I paces are related to the same vVO2max value, and any runners with a 300 vVO2max would have identical training speeds for I and T training. On the other hand, R pace would differ for the two runners cited above, because one is running for a faster race than is the other, and needs good economy and speed for that faster pace. Keep in mind that the purpose of Rep-pace training is to improve economy and speed; it is not to benefit V02max or lactate threshold. It is important to always have set in your mind what every workout is designed to do for you, even if that benefit is pure relaxation.

Running Training: Goals of TrainingArticle By: Jack Daniels (2)

Types of training (2)

PROGRESSION

• GRADUAL • Not more than 10% per week• Volume up – back off speed• 3 weeks build, 4th ease back – allows body to

adapt and recover

PROGRESSION FOR EXPEREINCED ATHLETES

• WEEKS 1 – 3 TRAINING WELL

• WEEKS 4 – 6 TRAINING HARD

• WEEKS 7 – 9 TRAINING VERY HARD

• WEEKS 10 – 12 EASING DOWN PREPARING FOR YOUR RACE

Progression - HOW FAR?

Possible pattern of weekly long runs for experienced runner.

1. 162. 183. 204. 10km race5. 206. Half marathon race7. 228. 249. 2010. 1411. 1212. Race!

Karen’s long runs for Berlin marathon 2001 (3.35.57). If I tried to run 2 long runs on consecutive weekends I would end

up with very sore legs so when I ran Berlin I ran long on alternate weekends.

1. 16 2. 103. 184. 125. 206. 137. 228. 129. 2310. 1511. 1012. Race!

Lots of different patterns are possible e.g. 2 weeks of long runs then drop down. The important point is that the pattern suits you and is appropriate for your ability and experience.

Progression – total milesA possible shape for total weekly mileage.

0

5

10

15

20

25

30

35

40

1 2 3 4 5 6 7 8 9 10 11 12

Miles

PERSONAL

Your 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

May all lead to injury/illness or peaking too soon which will result in a slower time than you are capable of.

OTHER BITS & PIECES

• DIET – BALANCED – glycaemic index

– HYDRATION • maintain by drinking water throughout the day

• MASSAGE• Regular massage will help keep your

muscles in best possible condition

• SLEEP – we all need it!

TAPER

• Same number of sessions & same intensity BUT LESS VOLUME

• 2 x1M rather than 6.

• 75% / 50% / 25% of total best mileage in last 3 weeks

THE RACE

• SHOES – not new, not worn out

• VASELINE / TALCUM POWDER – to prevent rubbing

• NUTRITION – carbs (1 – 1.5 gm per kg body weight = 70/85gm for me) – gels?– hydration (500ml per hr)

• PACE– seconds gained at the beginning is minutes lost at the end

POST RACE

• WARM

• REPLACE FLUIDS

• REFUEL - CARBS

• MASSAGE

• REST

WHAT SHOULD I DO NOW?

Build up your long runs so that you can run 16miles comfortably.

Build up to running at least 4 x per week.

Build up your mileage gradually so that you are running at least 30 miles each week.

Enjoy your running!

Next steps?

This PowerPoint only briefly outlines some possible ideas. If you would like to explore any of the ideas in more detail or talk about your own plan please do not hesitate to speak to me or any of the other coaches or email us through the website.

Happy marathoning!