The marathon training plan below has been designed with advanced endurance athletes in mind. As an experienced distance runner, you'll already be aware of many of the general principles of training AND those unique to marathon training. Long Distance RunsRemember, long runs in this marathon training plan are NOT run at race pace - save that for shorter sessions. Strength SessionsThe advanced marathon training plan starts with 6 weeks of strength training 2days per week.
Here is the full 18-week Advanced marathon training plan.You can re-arrange days to fit your schedule - just be sure to allow adequate recovery following those 18-20 milers!
This is an example of a simple periodized marathon training plan - nothing overly complicated because it doesn't need to be.While there ARE guidelines to follow, there is no exacting scientific formula.
Fitness Tests - Step Number 1 To Athletic Success Mar 25, 16 11:53 AMFitness tests form the foundation of any good sports training program.
The marathon attracts thousands and thousands of ordinary folk from all walks of life - non-athletes who are taking part for a good cause or simply for personal development.If you're like most, the goal is to finish (as comfortably as possible). It's also good to understand some basic training and physiology terms to make your marathon training schedule as effective as possible. Recovery SessionsThe good news is, the day after your long and slow training runs you get to recover. Fartlek Training SessionsThese are shorter sessions made up of jogging, walking and some fast running. Cross Training SessionsCross training in this marathon training schedule is simply any form of exercise other than jogging or running.
Below is the complete beginner marathon training schedule.It's based on a 5-day week with 2 days rest. Notice how the distances and times for individual sessions gradually increase?Notice also how it doesn't increase continually from session to session - there are easier weeks interspersed through out the whole marathon training schedule.And notice how the final weeks and days of the marathon training schedule tapers off towards the big event?You can adjust these peaks and troughs in intensity. Daffodil International University Forum contains information about Open Text material, which is only intended for the significant learning purposes of the university students, faculty, other members, and the knowledge seekers of the entire world and is hoped that the offerings will aide in the distribution of reliable information and data relating to the many areas of knowledge. The success of a training program is evaluated in terms of the end result or the increase in the work ability, skill or competency in the trainee.
Below are some of the most important considerations for an advanced marathon training plan. Below is a description of each.If you have a course set out with distance markers that's fine.
Along with Interval Training and Hill Climbs, Fartlek training will help to improve lactate tolerance and in some cases VO2max.
For the uninitiated, it's simply bouts of intense activity separated with short, active rest periods. Hill running provides additional resistance and offers a nice change of pace to flat running. Strains that are very different than playing 40 minutes of squash or a 90 minute soccer match for example. They offer a nice change of pace to continuous running and they can help improve aspects of endurance such as VO2max and anaerobic threshold. Your body adapts to the extra stress of training on these days - not on actual training days.


For the most part, especially in a beginner program like this, there is no exacting scientific formula. They have a greater tolerance to discomfort so they are less likely to adhere to their body's demands for rest. If your muscles haven't fully recovered from a strenuous run, a weights session will be more detrimental than it will beneficial.Stick also to full body, compound exercises. If on any particular morning it is 60bpm or higher, that can be an early indication that you are overstretched and need additional time to recover. It can be done in less, depending on your fitness levels and your natural ability but it's not ideal. You will be stiff and sore following a long run and one of the best ways to help the body to recover and rejuvenate is to do some light aerobic exercise.This helps to remove any waste products like lactic acid that has pooled in the muscles and can also help alleviate muscle soreness.
If you have access to a gym, the cross trainer (or elliptical trainer) and the rowing machine are other good examples. If the answer is yes; the next step is determining competency or skills gaps and the appropriate training intervention required.
Couple that with a false logic that more training miles equates directly to greater fitness and the result is over-training. If it's longer then simply run 400m before turning round.The format is the same also for interval training only with 400m splits rather than 800m.
One of the biggest mistakes amongst marathon runners is over training (and it can creep up on you quietly without warning). You could measure out some landmarks by using the mileometer on your car but if you're going to commit to near 6 months of training, a $20 investment should feel insignificant!You can get pedometers at ay sporting good stores or Walmart. The training intervention is essentially decided in terms of attitude, knowledge and skill (ASK), the combination of which is called as competency. One of the biggest mistakes you can make is to perform your long runs at your target race pace. If the big goal is to complete 26 miles without stopping, a weekly goal might be to run 30 miles for example.
Shop around and no need to pay the earth!Long RunsWith most sports and events, the more closely your training matches the actual event, the better you can expect to perform.
More on this below.TaperingIf over-training during the plan is a problem, too many miles in the month leading up to the race is perhaps the number one error found in a typical marathon training plan. The program below has been designed around this concept.Varying IntensityRather than progressively running faster and further week in week out, we want to vary training intensity in a series of peaks and troughs.
So give yourself plenty of time.Don't Ignore NutritionIt's not just elite athletes that have to watch what they eat. So you might build up gradually for the first week or two then have an easier week before building up again. And it's only with sufficient recovery that the body adapts and becomes stronger.With that in mind the beginner marathon training schedule only incorporates one long run per week. Right from designing the appropriate environment to deciding the various tools, everything is taken care of in the development stage. Avoid runs longer than 10 miles during this last month - it can take that amount of time for ligaments, tendons and connective tissue etc. As you begin to build up mileage, there will be a greater and greater strain placed on your carbohydrate stores.


This is the best way to avoid over-training and burn out.TaperingWe mentioned this earlier - it's simply the principle of reducing the amount of training you do in the weeks leading up to the race. Before, during and after the race AND long training sessions you will need to supply your body with fuel it craves.Taper Off Before The RaceCramming the night before an exam may scrape you through. You are recovering - it's just that you will recover faster with 20-30 minutes of gentle movement than you will with bed rest!
For example, in behavioural training emotional intelligence, teamwork, listening are examples of competencies that are required to perform superior work.
Covering 60 plus miles per week, at a continuous pace can quickly lead to mental and physical stagnation. Somewhere around the 18-20 mile mark they feel very weak, a strong urge to stop and perhaps even light-headed. The cause?A depletion of glycogen (carbohydrate stores) and an almost total reliance on fat for fuel.
Instead, incorporate interval training, fartlek training, hill climbs and some running-specific strength and power exercises. What you are aiming for is to start the long run slow enough so that you can finish the run at a similar pace.Regular walk breaks are fine - actually they are more than fine - they are encouraged! Not only will they help to keep you mentally fresh, there are sound physiological reasons for perform shorter, more intense training sessions during the week.Strength TrainingSo long as it's specific to long distance running, strength conditioning is an important and beneficial adjunct to running sessions.
At the start of the program it's a good idea to run for 2 minutes and walk for 3 minutes over the distance. There are various factors that determine the process of delivery like the participant demographics, the training intervention, the individual style of the trainer etc.
Not only can it improve running gait and economy, strength conditioning can also prevent and reverse the imbalances inherent with any long-term, repetitive training.
Thankfully, through adequate training and nutrition you can significantly reduce your risks of hitting the wall. Overcompensate at first - make it easier than you think you should.As the weeks progress you can decrease the walking time and increase the jogging time - walking 2 minutes and jogging 3 minutes perhaps. Needless to say, it is aimed at analysing whether or not the training has been effective in achieving the objective (bridging the competency gap, changing the attitude, developing new skills etc).
There are various ways in which the effectiveness of training programs can be evaluated but not many are able to answer in terms of ROI. The most effective tool for evaluation of training is the Kirk Patrick Model of Evaluation.In order for the evaluation to be effective the both the criteria and design for training program is decided so that there is no discrepancy and the participants are able to evaluate the benefits effectively for themselves.
The evaluation is made on the basis of participant reaction to the training, their learning and the change in behaviour. This feedback is then reused in the first step a€?training needs analysisa€™ for making future training more effective.



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