Our On ambassador and running coach, Pat has summarised a few key points to remember in training to get to the start line in peak shape to perform well. Pat finished 10th in the 2011 Gold Coast Marathon in a début time of 2:23:01 and will be lining up again this year. Enjoy his top 12 tips:
1) Remember the 3 main goals for any athlete regardless of their level are;
- Getting to the start line free of any injury or illness,
- Being as physically fit and mentally ready as possible,
- Enjoying the experience and finishing the race within your goal time.
2) Consistency is key! Marathon running is 99% aerobic endurance and only 1% anaerobic endurance. The key to success is the development of your aerobic endurance system through weekly long runs, regular steady runs and some tempo run efforts as consistently as possible over a period of a few months.
3) Interval training; I strongly recommend including one high intensity interval training session per week to develop your anaerobic endurance, VO2max, speed endurance and strength. Interval running is great for good running form and variety but be careful not to overdo it or ease off if you feel any niggles.
4) Train hard or train easy; a polarised training approach is the best method to train to. This is both based on research as well as published training knowledge from the best athletes and coaches around the world. 75-80% of your training duration should be aerobic and 10-20% anaerobic with only minimal time spent in that “grey zone” in between hard and easy training that feels tiring but is of little benefit. Always have an easy day or rest day after an interval session or long run.
5) Specific training; while low intensity training is still present in your final 6 weeks, some more race pace specific training will be introduced. Your half or full marathon race pace will now be added carefully. Other factors such as oxygen economy at race pace, correct pacing, topography, climatic conditions, equipment, mental strength, race nutrition and muscular fatigue from running on bitumen need to be practiced as close to race conditions as possible.1 or 2 shorter tune up races can give you a boost too, but can also increase the risk of injury or illness.
6) Marathon simulation runs; I strongly recommend to my coached runners to join 1 or 2 of our marathon simulation runs in Brisbane before their half or full marathon. A marathon simulation run is a long run including a large portion (10-25km) run at goal race pace to practice the various physiological attributes and race day strategies as specifically as possible including race nutrition, hydration, clothing and shoes. I will personally run them in my new pair of favourite On Cloudracer’s to wear them in.
7) When is it too much? Doing too much of these type of runs at race pace efforts and tune up races will increase your likelihood of injury and overtraining. The final 6 weeks are too late to increase your training volume or intensity. Less is more when it comes to this specific training phase.
8) You don’t need to run close to the marathon distance of 42.2k; anyone on our training plans for marathons over the last few years have not been running longer than 3 hours at any point during their preparation! Research has shown that longer than 3h running has no real benefits physiologically but increases the likelihood of injury and overtraining immensely. If you are a slower or first time marathoner, you might not get much beyond the 30km mark in a 3h training run, but trust in your program as it is the accumulation of a well balanced training that gets you race fit, not a single session or long run which puts you under risk of not making it to the start line injury free – refer 3 main goals above.
9) Nutrition; the final 6 weeks are critical to organise your race day nutrition and hydration products and practice them in training regularly, preferably during your long runs and maybe for some fast workouts too. Practice drinking and eating while running at race pace. Drinking out of a plastic cup by squeezing it, or stopping briefly to hydrate properly will not cost you too much time.
10) Recovery; training adaption can only occur if your recovery is adequate. Hence more training is not always better! The closer you get to your target event, the more serious you need to take recovery including body maintenance, massage, a relaxing bath, healthy nutrition, sleep quality and quantity and generally less stress. Don’t squeeze in any extra tasks, meetings or social activities in the final days before the marathon if they can wait until after.
11) Tapering; with tapering adjustment are being made to training, recovery and nutrition in your final few weeks. Personal experience and preferences might deviate, but I generally recommend a reduced training load (less volume) at the same intensity from about 2-3 weeks out from a marathon and 1-2 weeks from a half-marathon. However, don’t try to change too much or try anything new here such as going on a diet!
12) NEVER try anything new on race day; that includes but is not limited to race shoes, clothing, watch, warm up routine, hydration, race nutrition, dinner, breakfast, caffeine, supplements and so on…
Please note that these are general tips and an individualised approach needs to be taken. A personal training plan by an accredited running coach as well as nutrition and hydration plan by an accredited sports dietitian considers the best approach customised to your personal needs.
By Pat Nispel.
