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Understanding Marathon Plans
Strength & Conditioning
Strength & Conditioning
Head to the gym or calisthenics (body weight exercises) that emphasize strengthening muscle groups: core and abdominals, hamstrings, quads, and calves.
Incorporate common weighted moves like squats, lunges, russian deadlifts, suitcase hold, calf raises, or split squat.
If you have the equipment, head on over to try explosive exercises such as medicine ball slam and kettleball swings.
You can also include Yoga or Pilates as part of this segment.
We have found the following youtube channels to provide some very useful training
Cross Training
Cross Training
These are aerobic workouts without the stress of running, this could be swimming or cycling.
Easy Run
Easy Run
These should be very easy and relaxed - ideally you should be able to hold a conversation during the run. Call it 'run-while-talking-pace'.
Long Run
Long Run
Long runs are the holy grail of marathon training (duh!). In the early weeks focus on increasing time spent on your feet rather than distance. Start off in earlier weeks by running at conversational pace then gradually flirt with marathon pace as you build up into the peak phase. These runs are critical to preparing you mentally and physically for the coming challenge. Look to flirt with the wall at marathon pace during peak. Now that you know what it feels to hit the wall, prepare to break it on race day.
Rest/Recovery
Rest/Recovery
Go vertical. Sit. Do nothing. Allow the body to repair and recover from the physical strain or training. Marathons come and go. Spend time with family and friends. Family is forever.
Steady Runs
Steady Runs
The complex programmes will say raise your lactate threshold and improve your running economy. Fancy words to say, a comfortable run that slightly pushes the body outside its ‘run-while-talking’ pace.
Tempo Runs
Tempo Runs
A tempo run in running training is a sustained, moderately hard effort designed to improve endurance and lactate threshold. It's a pace that's comfortably hard, allowing you to maintain it for a good length of time, usually 20-60 minutes. It's faster than an easy run but not as intense as interval training
Cruise Intervals
Cruise Intervals
Run at comfortably hard pace followed by an essential recovery period and focus on cruising rather than pushing hard.
Running Drills
Running Drills
Aimed at promoting proper running form, preventing injury and running healthier. Remember to always warm up before doing running drills.