Interval RunsInterval runs are more intense sessions of the marathon training program and are completed above race pace. Strength SessionsIf you have time and the facilities available, some strength training exercises can be highly beneficial to your overall marathon training program. Notice from the chart above how the distances vary and taper off 3 weeks before the race?This is an example of a simple periodized marathon training program - nothing too complicated because it doesn't need to be.You can adjust these peaks and troughs in intensity. Fitness Tests - Step Number 1 To Athletic Success Mar 25, 16 11:53 AMFitness tests form the foundation of any good sports training program. Having a goal in mind provides motivation for me to actually get my legs out the door for a run. Currently I am loosely following a program that incorporates running and Insanity as cross training from Coach Brandon Henderson, PhD.
My initial plan was to pound out 60 days of the work-outs and then begin running, but the time I needed to complete the program left me with only a few short weeks to actually run. At this point I have rarely added the extra workouts after running for the day, and skipped much of the ab work-outs. Bottom line: I love to run for a specific goal, and once I commit to a program I usually stick with it until the end. The following table is a 12 week schedule that can be used to record all your exercises each week. Print off your schedule and keep it in the gym or somewhere easy to write down your results. If training a muscle group make sure to incorporate at least 3 exercises to target that specific muscle group.
Training twice a day is a concept as old as bodybuilding itself but was popularized by Arnold more than anyone. This week is being consumed with Series 6 studying. I have 3 pretty slow days at work this week so I’m using that time to study.
You'll notice from the chart below that the distance of these "short runs" actually builds up to what, at the start of the program, was considered a long run. Rest days are every bit as integral to overall marathon training program as long runs for example.
The purpose of this schedule is to aim to improve exercises either by lifting more weight, repetitions, or time depending on the exercise. On the other hand, if you’re a true M&Fer, you can’t wait to get back in there after every session.
He firmly believed his “double-split system” allowed him to separate himself from the pack and win his first Mr.
Provided you can recover from each session, the more often you train a body part, the faster you can deliver a growth stimulus and the sooner your muscles will respond. Good nutrition is part of recovery, so eat at least one gram of protein per pound of your body weight daily. It takes time to build a tolerance for long distance running and building up the miles has to be a gradual process.This marathon training program also assumes you are in good health and you've had medical screening before you begin.
Here are few key considerations we need to take into account to build an effective marathon training programOver-TrainingThe fitter and more capable an athlete becomes, the more likely he or she is to over-train. It takes longer than most runners realise to fully recuperate from a long distance run.The long run is also performed at a comfortable pace NOT your anticipated race pace. One session per week is enough at this level, two at the most on low volume weeks.Circuit training is an excellent format to follow.
Take the day off completely - no exercise - no digging the garden or building an extension.
Training your chest so hard that it takes a whole week to recover before you can hit it again isn’t as effective as hitting it light one day and then hard three days later. The false logic goes that because they are fitter, their bodies can cope with greater and greater demands, more and more miles. The ONLY goal is recovery - it's just that active recovery is more beneficial than bed rest! Just be sure to use lighter weights and higher numbers of repetitions (20+ reps).Full body exercises are much more appropriate than isolating body parts. Individuals should select the appropriate exercises depending on what they are training, e.g.
If this is your attitude, or you’re a college student with an open class schedule or a guy who’s currently between jobs and must vent his frustrations by lifting as much heavy iron as often as possible, two-a-days are exactly what you need. His rivals criticized it, saying it was too much training, and to their point, two-a-days have run many a lifter into the ground.
But in actual fact, as mileage increases, the longer the body needs to recover - even for experienced athletes. If on any particular morning it is 60bpm or higher, that can be an early indication that the body is overstretched and needs more time to recover.
But applied scientifically, there may be no better method for making big gains in a short period.
And because the speed and intensity of each run increases this doubles the importance of adequate rest.Avoid performing long runs at race pace. Setting a target time and race pace is something you can only really do if you have previous marathon experience. Only select exercises that you are comfortable with, don’t do all exercises off the list.
Leave this for shorter, more intense sessions.PeriodizationPeriodization is the preferred method for designing any kind of intense training schedule.
At an intermediate level try to keep walking breaks structured and scheduled rather than 'as and when'. As each exercise becomes easier you can add extra weight or resistance - just avoid lifting loads so heavy that you can perform less than 15 reps.
Quite simply it means to break the overall plan into smaller cycles or chunks, each with their own specific outcome.The opposite - a progressive marathon training program would simply have you run more and more miles at a faster and faster pace indefinitely. For cardio exercises record times and distances, for boxing, hills sprints, skipping etc record how many rounds are completed. This approach is one of the best methods for avoiding over-training.TaperingClosely related to the above two points is tapering. This is simply a planned reduction in training volume and intensity as the weeks and days draw closer to the actual marathon.
Even for many experienced runners, tapering equates to a day's rest before the 26 mile run. In fact, as you'll see below running distances close to marathon length less than 3 weeks before the race can be disastrous. It can take that amount of time to fully recover.Aim to peak (in terms of training miles) 4 weeks before the race. Avoid runs of more than 10 miles during this time.Hitting the wallYou've heard the phrase, you may have even experienced those energy-sapping effects 18 miles in affectionately known as "hitting the wall".
The weak legs, light-headedness and strong urge to stop are caused by a depletion of glycogen (carbohydrate stores) and an almost complete reliance on fat for fuel. While fat can power a runner for days in theory, it can't maintain the same speed and intensity as carbohydrate. Eating the right foods at the right time, before during and after long training sessions will compound to make your overall marathon training program that much more effective.
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