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Marathon Running - An Article
THE OBSESSION WITH DISTANCE
Some years ago the ‘marathon boom’ created runners moving up to the marathon distance who were obsessed with mega mileage, which included over race distance preparation and training at almost abnormal weekly loads. We all know and appreciate the benefits of well established coaching principles, based on that well known dog ‘FIDO’, namely FREQUENCY, INTENSITY, DURATION and OVERLOAD.
Without being too technical let’s look at the components, which form our basic principles.
FREQUENCY: Our athlete needs to undertake at least 10/11 sessions/periods of work over a 7 day training regime, interspersed with REST, either total or active to limit the restraints on glycogen stores [please see later], i.e swimming, cycling, walking and recent inversion techniques.
INTENSITY: A balanced and varied schedule/regime is needed, mixing LSD – long slow runs [which need not be long! Suggested 4 miles to 22 miles] the pace at which run is important.
SS – Steady State [say 4 miles to 18 miles] again pace/heart rate determines.
Fartlek: As name implies – speed play, but with a purpose. Distance say 3 to 9 miles.
Specific Hills: Must be included for strength, but remember our target course must be relevant and training specific.
Short Fast: Quite often used as time trials, from say 3 miles to 9 miles, as paced runs i.e. 5 miles at 10 km. race pace, used to develop cruising speed.
Track Sessions: Even for our marathon runners, considered very important in developing speed endurance and strength endurance. Always remember ‘speed before fatigue’ therefore recoveries are extremely important. The increased training effect on the heart occurs during the recovery period.
Road Reps/Time Trials: Same principles as track, but usually from one mile to 3 miles for strength, mental and cruise mentality orientated.
Races: Under distance from say 5 Km to 20 miles, these can be considerable confidence boosters and provide the racing competitive edge.
DURATION: All the above comments relate; I would advocate peak mileage weeks of 65 to 90 miles, [depends on your starting base] the key to success is quality coupled with confidence.
OVERLOAD: The athlete and his mind and body will only improve when they are ‘forced’ to operate beyond their accepted ‘norms’. A training load must be progressively and gradually applied and increased to adapt the athlete to respond to the needs of the increased training. OVERLOAD and at all stages must be relevant to the needs and ABILITY of the athlete.
SUMMARY:
The real key to achieving goals at the marathon distance is to establish and specifically train for the required ‘cruising speed’ of the event, through quality controlled sessions. Thus by race day, bearing in mind the need for tactical consideration, the athlete can almost run on ‘auto-pilot’ for the 26 miles 385 yards.
[An abbreviated version of an Article for Coaching Magazines].
Some years ago the ‘marathon boom’ created runners moving up to the marathon distance who were obsessed with mega mileage, which included over race distance preparation and training at almost abnormal weekly loads. We all know and appreciate the benefits of well established coaching principles, based on that well known dog ‘FIDO’, namely FREQUENCY, INTENSITY, DURATION and OVERLOAD.
Without being too technical let’s look at the components, which form our basic principles.
FREQUENCY: Our athlete needs to undertake at least 10/11 sessions/periods of work over a 7 day training regime, interspersed with REST, either total or active to limit the restraints on glycogen stores [please see later], i.e swimming, cycling, walking and recent inversion techniques.
INTENSITY: A balanced and varied schedule/regime is needed, mixing LSD – long slow runs [which need not be long! Suggested 4 miles to 22 miles] the pace at which run is important.
SS – Steady State [say 4 miles to 18 miles] again pace/heart rate determines.
Fartlek: As name implies – speed play, but with a purpose. Distance say 3 to 9 miles.
Specific Hills: Must be included for strength, but remember our target course must be relevant and training specific.
Short Fast: Quite often used as time trials, from say 3 miles to 9 miles, as paced runs i.e. 5 miles at 10 km. race pace, used to develop cruising speed.
Track Sessions: Even for our marathon runners, considered very important in developing speed endurance and strength endurance. Always remember ‘speed before fatigue’ therefore recoveries are extremely important. The increased training effect on the heart occurs during the recovery period.
Road Reps/Time Trials: Same principles as track, but usually from one mile to 3 miles for strength, mental and cruise mentality orientated.
Races: Under distance from say 5 Km to 20 miles, these can be considerable confidence boosters and provide the racing competitive edge.
DURATION: All the above comments relate; I would advocate peak mileage weeks of 65 to 90 miles, [depends on your starting base] the key to success is quality coupled with confidence.
OVERLOAD: The athlete and his mind and body will only improve when they are ‘forced’ to operate beyond their accepted ‘norms’. A training load must be progressively and gradually applied and increased to adapt the athlete to respond to the needs of the increased training. OVERLOAD and at all stages must be relevant to the needs and ABILITY of the athlete.
SUMMARY:
The real key to achieving goals at the marathon distance is to establish and specifically train for the required ‘cruising speed’ of the event, through quality controlled sessions. Thus by race day, bearing in mind the need for tactical consideration, the athlete can almost run on ‘auto-pilot’ for the 26 miles 385 yards.
[An abbreviated version of an Article for Coaching Magazines].
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