Marathon Training Guides
So, you’ve signed up for one of our marathons and now might be thinking “what have I let myself in for?” Well, don’t panic! Download one of our training guides below, created by Phil Roberton, to get you prepped and ready for that start line.
Phil is a fitness professional who has spent the last 10 years working with thousands of runners to get them fit, injury-free and as prepared as possible for their race.
Understanding the plan
However long you want it to be, there is no “one size fits all”. In the early stages it’s a lot easier to use time as a measurement rather than distance. Going out for a 20, 30 or 50 min run is easier to build into your life when you’re just finding your feet. What do you know you can do? 15 mins? 10 mins? Start there and come away with a win, build up slowly from a positive place.
These combine a long run with some quality speed work. A slight acceleration at the end of the long run can help create the “on the day feeling”. Not a sprint, but the pace you think you might try and hold.
Whether they’re short or long, interval sessions are designed to be tough. They push you out of your comfort zone in a controlled way but help with being comfortably uncomfortable. Prescription may be by effort level (RPE) or heart rate zone depending on your training level and technology.
Effort is low when referencing speed, but can be increased by spending more time on your feet. These runs make up the bulk of your workouts to build a base. You should be able to hold a chat during these.
The brain has this amazing ability to become accustomed to patterns. Most Marathons happen on the weekend and so we wouldn’t want to get used to running far on a Wednesday night and resting on a weekend as that would not build a pattern that was going to help us on the day.
The weekend is also when we generally (not always) have the most time. At some point in your plan you may be out running for a couple of hours+ and it can be tough to fit them in during the week. Does that mean if you did a long run in the week it’s the end and you have to start all over again? No. Things happen and we have to be prepared for some sessions to be adapted or even missed, and that’s ok.
There is going to be a lot of time during the week that you’re not running. Keeping focused with your weight loss goals or other nutritional goals is going to be essential to long-term success. On days that you’re not running you don’t need as much fuel so maybe bringing down your calories on these days can help more than just eating less every day.
Keeping yourself active is important to your recovery as well. Keeping the body moving helps to move blood and keep muscles healthy. Walking is a great thing to do every day, even if it’s just 10 mins, taking the stairs instead of the escalator and working on your core exercises can all help prepare you for the next session.