Marathon training isn’t rocket science, but there’s a few things to keep in mind.
Today, Coach Sage Canaday is discussing key components for marathon training!
Aerobic Base:
I see significant improvements in athletes who start running 30-40 miles (50-60 km) per week and gradually increase to 50-60 miles (80-100 km) per week without injury. This involves mainly easy pace mileage, about 80%, which is manageable but depends on several factors such as age, training history, and background in the sport.
Consistent, gradual mileage increase, proper nutrition, and lifestyle balance are also crucial. Most people benefit from running more frequently, transitioning from four days a week to five or six, and sometimes even seven days a week or twice a day. However, running twice a day usually applies to those running over 70 miles per week.
More Isn’t Always Better
I ran a marathon in 2:16, with a PR of 2:16:52. One lesson I learned is that more training isn’t always better. I ran 130-140 miles a week for years, but sometimes I overtrained, which actually left me tired and slower! I ran several minutes faster with less mileage, more targeted workouts, and by not overextending myself.
Effective marathon training involves several key components. After building your aerobic base with consistent, high mileage over months, you need variations in your long run workouts. It’s not just about hitting mileage numbers like an 18-mile long run, but about incorporating different intensities.
In our Higher Running Boston Qualifying Marathon Plan or BQ plan, available at Higher Running, long run workouts include segments at marathon goal race pace or even faster in the second half. These runs teach you to speed up when tired, mimicking race conditions where you enter with tired legs and low glycogen stores, even on a high-carb diet. It also helps with adaptations in fat burning and practicing your hydration and nutrition strategy during the run. Long runs aren’t just to “get in the miles”, there are times when they become demanding workouts that involve speeding up or running steady paces close to your marathon race pace when tired to mimic race-day.
The 80/20 Rule:
An 80-20 split between easy and hard runs has been recommended by coaches for decades. While recovery runs and easy pace runs are essential, incorporating quality workouts is crucial to reaching your marathon potential. Additionally, having a good nutrition and hydration strategy during the race optimizes performance and speed.
Intensity should be included in small amounts. From my experience running professionally post-college and training with an Olympic development group, it’s clear that interval workouts and faster workouts than your goal marathon pace are necessary. Many runners come from 5k, 10k, and half marathon backgrounds, which helps in preparing for the marathon.
Workouts around 10k and 5k pace should be used sparingly. For example, if your marathon goal is to break three hours (6:52 per mile pace), you should do some workouts closer to six-minute mile pace or threshold workouts faster than half marathon pace. These can include 800-meter repeats, kilometer repeats, or mile repeats at around 6:20 per mile pace.
These high-intensity workouts improve mechanical efficiency, increase aerobic capacity (VO2 max), and make marathon pace feel easier. They should be incorporated mainly in the last eight weeks before the marathon but can also be included early in the training cycle. Our training plans at Higher Running follow this approach, starting with shorter intervals to build efficiency, improve running form, and enhance aerobic capacity.
Race Day (and a quick note on nutrition)
A final note on marathon success is the importance of race day pacing. Conservatively pace yourself in the first 10K, relax, and warm up into the race. The goal is to maintain a steady pace in the last 10K. The key to a successful marathon is not falling apart in the final stretch. If you can speed up significantly in the last 10K, you likely paced yourself too conservatively. Most runners struggle in the last 10K, so it’s crucial to reach the 20-mile mark (32 kilometers) and maintain your pace.
Even if you slow down by 10-15 seconds per mile (or 8-10 seconds per kilometer), you can still run a good marathon. The real issue arises when you slow down by 30-40 seconds per mile (or 20 seconds per kilometer) in the last 10K, leading to significant time loss. Effective pacing involves running at a manageable, consistent pace with even splits. If you’ve raced a half marathon, use it as a benchmark. For example, to break three hours in a marathon, you should ideally have a half marathon time of at least 1:25-1:26 to aim for two 1:30 splits.
Nutrition is also crucial. Taking in carbs every 8K or 5 miles, either in gel or liquid form, helps maintain energy levels. Relying solely on fat burning without consuming calories during the race can hinder your performance. Hydration and regular intake of carbs can prevent hitting the wall and ensure you run to your potential.
In summary, successful marathon running involves balanced pacing, effective nutrition, and hydration strategies. Learning from past experiences, both successes, and failures, helps in achieving better results! I hope you find this helpful. Be sure to forward this email to a friend who you think would find these tips interesting!
Happy running!
– Coach Sage Canaday