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Marathon - break 3 hours - build strength endurance - easy week

The majority of a marathon needs to be run aerobically. Endurance is key but in order to run it under 3 hours you have to be able to run at a good pace without tipping over your lactate threshold. So you have two priorities:

Run big mileage to build a good aerobic base

Work to increase your lactate tolerance so that you can move quickly without tipping over the line.

This week sees you running 68 miles so you should have already built up to that volume. You have to be able to train twice in a day on some days by putting in an easy morning run and doing a harder session in the late afternoon or evening.

There is a session included that requires you to run alternatively between 5km/10km pace and half marathon/marathon pace. This is a lactate shuttle session. It makes the body practice getting rid of lactic acid (that builds up during the faster running) whilst on the move and running just below this threshold pace.

In order to do this amount of training you need to be strong and conditioned. You should be used to doing gym work to make sure muscles, tendons and ligaments can take the loading that training for a 3 hour marathon demands. Otherwise there is a great risk of breaking down before the big day! I have suggested putting in an Oregon Circuit* on Wednesday. This combines strength work with aerobic work so that you keep your heart rate up throughout the session. By doing this you can get a double whammy of strength work and extra mileage.

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% of your maximum before starting the next effort or 70% if you are running at threshold pace.

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%

 

* Oregon Circuit

The Oregon circuit is a circuit of exercises where you run in between the exercise stations. It is recommended that you base it on around 12 exercises with equal balance of upper body, core and legs spaced out so that you don't work one part of the body consecutively and allow a group of muscles time to recover. Each exercise should be performed for around 30 seconds depending on conditioning. After a complete circuit of exercises you should jog for five minutes then repeat the sequence once more. You should build up gradually to completing the entire programme.

An example would be:

15 mins easy running followed by 5 X 20 seconds striding.

Press ups, 20 seconds striding

Sit ups, 20 seconds striding

squats, 20 seconds striding

Tricep dips, 20 seconds striding

Back extensions, 20 seconds striding

lunges, 20 seconds striding

Pull ups, 20 seconds striding

Crunchies, 20 seconds striding

Squat thrusts, 20 seconds striding

Bicep curls, 20 seconds striding

The plank with slow arm/leg raises, 20 seconds striding

Single leg squats, 20 seconds striding

Medicine ball push throw (will need a partner), 20 second striding

Twisting trunk curl, 20 seconds striding

Step ups, 20 seconds striding

X 2

15 mins easy running

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

am - 45 mins E

pm - 5 X 6 mins F

15 mins E, 30 mins Oregon Circuit, 15 mins E

am - 45 mins

pm - 10 mins E then alternate 2 X 2 mins F, 2 mins T, 8 X 1 min F, 1 min T, 8 X 30 secs F, 30 secs T, 10 mins E

75 mins E

REST

2 1/2 hours E

 

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