Marathon - break 4 hours - improve running economy - hard week
The majority of a marathon needs to be run aerobically. Endurance is key. It's not quite as simple as that though. The faster you can run aerobically, the better your chance of running sub 4 hours. You need to push your lactate threshold up and also improve running economy so that you can feel comfortable at a faster pace. There is research evidence that suggests running economy improves with the addition of high intensity interval training to baseline mileage so this week includes two sessions of intervals and a 10k race where you will start slightly under but finish over threshold pace.
R = Rest
AR = Active Rest (walk, bike or swim)
E = Easy pace
H = A long (400m - 800m), gradual hill. Run continuously up and down.
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 |
|
40 mins E |
10 mins E, 5 X 6 mins T, 10 mins E |
40 mins E |
10 X 60 secs F |
AR |
30 mins E |
Race 10km - |
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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
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