Marathon - break 3 hours - build aerobic base - easy week
The aim of this week is to run big mileage to build a good aerobic base. This week equates to around 65 miles so should only be taken up by runners who have already built up to this volume.
In order to do this amount of training you should be strong and conditioned. You should do gym work to make sure muscles, tendons and ligaments can take the loading that training for a 3 hour marathon takes. Otherwise there is a great risk of breaking down before the big day! You should also consider doing your miles off road as this is a much more forgiving surface on your legs so, if you have the luxury of daylight make sure you get out and make the most of running in the park or on trails.
E = Easy pace
T = Threshold pace (half marathon race pace or 85 - 90% of your maximum heart rate.
F = Faster than race pace at around 95% of your maximum heart rate. Take around the same amount of time to run easy in between the fast efforts. If you use a heart rate monitor you should allow your heart rate to get down to 60% - 75% of your maximum before starting the next effort.
Any session that includes fast running should also include a 10 minute warm up with dynamic stretching and a 10 minute cool down with static stretching. The sessions don't have to be done on the days suggested - they should fit in and around the rest of your life but try to keep to the formula of having an easy day or a day of rest after the faster sessions. Recovery is a very important part of training. Likewise, if you are feeling tired on a day where a fast session is scheduled, save it for another day and have a day off or an easy run. It is important to listen to your body. It will tell you when you need recovery. An elevated resting heart rate is also an indication that you need to rest as there is a possibility that you are fighting off a bug or virus. Don't run if you are ill or run down.
To calculate percentage of maximum heart rate:
Maximum heart rate = approximately 220 minus your age. This is a rough estimate. To get a better indication you could consider physiological testing or do 4 X 400m fast running with a reduction in recovery between each one. Have 3 minutes after the first one, then 2 minutes and then 1 minute. You should get your heart rate to its maximum with this session.
Subtract your resting heart rate (should be taken on waking up)
Calculate the percentage of this number and then add the resting heart rate back on.
Eg, Joe is 40 years old with a resting heart rate of 60.
His fast running should be done at 95% of maximum heart rate:
220 - 40 = 180
180 - 60 = 120
95% of 120 = 114
114 + 60 = 174
174 - pace for speed sessions.
Recovery is until the heart rate drops to 60% -75%
By Jackie Newton. Level 3 UKA endurance coach and runbritain online editor.
|
Mon |
Tues |
Weds |
Thurs |
Fri |
Sat |
Sun |
|
75 mins hilly with efforts up the hills |
60 mins E |
20 mins E, 20 mins T, 20 mins E |
90 mins E |
REST |
10 mins E, 20 mins T followed by 8 X 90 secs F, 10 mins E |
2 hours E |
Related articles
How to start out in running, part 1
Running is an excellent way to get into shape, and will improve your fitness and ...- How to start out in running, part 2
You may want to get outside and start running straight away but there are some ... - 25 great reasons to start running
Running is an excellent form of exercise if you wish to get fit and control ... - Top 10 running goals for beginners
When you first take up running, having a series of run goals can really help ... - Staying safe while running
Running outdoors is a great way to stay motivated and keep your training sessions fresh ...
Today's quote:
“We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable.” – Sir Roger Bannister
You need to be logged to comment. Click here to continue.