MARATHON PART THREE TRAINING

PART THREEMARATHONRUN YOUR FIRST

Don’t let your motivation waver now, DIG DEEP and keep building those long runs. We show you how WORDS Sarah Russell

This is month three of our marathon training guide. It is aimed at first time marathon runners and based on three key principles: injury prevention, simplicity and enjoyment! But don’t

worry if you missed the first two months, you can pick up a back issue at www.kelseyshop.co.uk/ running-fitness-magazine- 2014-back-issues. And don’t forget to buy next month’s issue, as there’s still four months left of training!

If you’re signed up for a marathon in the spring, it can feel like you have plenty of time. It’s months away right? Don’t you believe it – it’ll be here before you know it and you’ll soon be on the start-line wishing you’d done more training. Many runners at this stage might be training regularly, but not really focusing on the long run. It’s time to shift that mindset and concentrate on building up the distance.

It might be cold outside, but the spring marathon will soon be here

THE LONG RUN Getting some long runs in early in the game is vital. You need to build your base aerobic endurance and that can take many months. Base training – and in particular the long run – is the key to marathon success. So don’t neglect this phase.

Doing long runs this early will also mean you don’t have to cram it all in at the end, risking injury and burn out. This plan will allow you to get four to five long runs done, with adequate recovery between.

Once you’ve got a good base and ticked off some long runs, you can focus on speedwork as the marathon draws closer. If the weather turns bad, you get injured and miss a few weeks, you can rest in the knowledge you’re still well on track.

First of all though, a quick reminder of how this programme works. The plan is realistic and should fit in with your lifestyle.There are only three to four runs per week, most at an easy pace and there are lots of cross-training and strength work.

TIME MANAGEMENT We all lead increasingly busy lives and fitting in the training required for a marathon can be challenging. In fact the training is probably harder than the race itself. But if you REALLY want something, you’ll find the time to do it. Make your marathon that thing! When you’re trying to juggle work, family and marathon training, you need to become a time management ninja. Make every minute count and organise your life. Don’t make excuses and don’t waste spare time. HERE ARE A FEW TOP TIPS:

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Treadmills can be hired for a fraction of the cost, and benefit runners with a busy

schedule 1HIRE OR BUY A TREADMILL. Not for your long runs – that would be utterly dull – but certainly for mid week sessions before or after work

or whilst the baby sleeps. Treadmill hire starts at around £15 per week.

2LONG RUNS CAN BE BORING. Hook up with a similar paced friend or group, or download a podcast or audio book. Plot your route in

advance so you’re not tempted to cut it short. And don’t run laps!

3ORGANISE YOUR LONG RUNS IN THE DIARY WELL IN ADVANCE.Plan your life around them, not the other way round. Get up super

early, fuel up, get out and get them done.

4PLAN YOUR TRAINING WEEK IN ADVANCE and work out ways to make it happen, but be realistic. Can you run at lunchtime? Before

or after work? No streetlights where you live? Invest in a high powered headtorch and get out at night. Travel home by train or bus? Get off a few stops earlier and run home. Invest in a good backpack to run with your stuff. Try to see ways around problems, and find solutions. It’s all about organisation.

5FOAM ROLL and do core exercises whilst catching up with TV programmes in the evening, that way you’ll hardly notice you’re still

working.

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MARATHON PART THREE TRAINING

MONTH THREE (OF SIX)The focus this month is to carry on building up your long run and to continue with base training. Hopefully you got to two hours last month for your longest run, and we’ll build on that (your longest run will be 2hrs 45mins this month) and increase one of your mid-week runs too. We stay with working in ‘time’, but start to make a note of your mileage that you cover.

Things are still very simple and uncomplicated. Make sure you spend plenty of time warming up and doing drills (see part two). Try spending 30 minutes every other day on the foam roller, working through your quads and calf muscles. Don’t forget that this is just a basic schedule to show you how to progress and adapt your training. Don’t become a slave to the plan – feel free to move things around to suit your timetable, just avoid having long runs and harder sessions back to back. Allow time for recovery. If you feel fatigued, ill or have an injury, don’t feel under pressure to complete a session.

Get better and then return to it when recovered. If on the other hand you’re just feeling a bit lazy… Well, just get on with it. No excuses!

BENEFITS OF WALKINGIf you’ve been following the plan, you’ll notice we’ve added a ‘brisk walk’ on a Saturday. This is a really key session and will increase as time goes on. Borrow a dog or drag the kids out for a walk, it’s time on your feet and will help your training and recovery. Also note that your long runs are getting longer, so avoid doing hard strength work on a Monday – just some easy Pilates and stretching will be perfect.

Week Mon Tues Wed Thurs Fri Sat Sun

9 Easy Pilates

Easy run30 mins

with drillsRest

Cross30-45 mins

Hillyrun

60 mins

Brisk walk 20 mins

Easy run60 mins

10 StrengthEasy run30 mins

with drillsRest

Cross30-45mins

Easyrun

45 mins

Brisk walk 20 mins

Longrun

2:25 hours

11 Easy Pilates

Easy run30 mins

with drillsRest

Cross45-60mins

Hillyrun

60 mins

Brisk walk 20 mins

Easy run 60 mins

12 StrengthEasy run30 mins

with drillsRest

Cross45-60 mins

Easyrun

60 mins

Brisk walk 20 mins

Longrun

2:45 hours

SESSION TERMINOLOGYDon’t forget your five-minute warm up with some dynamic mobility exercises (see ‘warm up’ section in part two, December issue) hip rolls, lunges, ankle rotations, butt kicks, marching on the spot and so on, followed by some brisk walking. Engage your muscles before running and wake things up, especially if you’ve been sitting down all day at your desk. Light stretching and foam rolling post run.

EASY Jog, chat and enjoy at an ‘easy’ pace – you’re not breathing too hard and you can speak a full sentence easily. If you were working on a scale of one to 10 (10 being flat out) you might be around five out of 10.

HILLY RUN Find a slightly more challenging route with a few hills – ideally cross country or on a trail. It’s time to begin to push a bit harder on the hills now you’re getting fitter.

CROSS Don’t neglect this important session, and don’t be tempted to run instead. Swimming, cycling and rowing are all great options.

STRENGTH .Building a good core and strong muscles is vital. Try a Pilates class or use DVD at home, or try a mini circuit session using a TRX (see December 2014 issue) at home, or use the weights at the gym. LONG RUN The ‘bread and butter’ of your marathon plan. These runs are to be done REALLY slowly. Most runners run them too fast! Don’t fall into that trap. Keep the pace very easy and comfortable where you can chat and you’re not out of breath. Drop a minute walk in every mile or so as you grab a drink and give your legs a short break. The point of the long run is to build your aerobic endurance, encourage your body to use fat for fuel and train your body to conserve glycogen stores – which will make you less likely to hit the wall in the race.

Swimming, cycling and rowing are the perfect cross-training sessions

GOT A QUESTION?Good luck and we’ll see you next month! If in the meantime you have any

questions about this plan, your training, diet or

health issues, email us at rf.ed@kelsey.co.uk

A WORD ON NIGGLES It’s normal to expect some sort of niggle or injury over the course of your marathon training, but try to pre-empt it with the right corrective exercises from the start. Have a sports massage every month or once every two weeks to keep niggles at bay, use kinesiology tape (get a physio or therapist to tape you) and spend a lot of time on a foam roller!

If you feel any sort of niggle or pain, go along to see a sports therapist or physio who knows about running, and get treatment and advice as soon as you feel something’s not right. Never ever ignore it. Rest alone will not make it better and it’s likely to come back. A combination of ice, massage, treatment, foam rolling, taping and corrective exercises will help address the underlying cause and prevent it getting worse or becoming re-current.

TOP TIP Eating properly will make your long runs far more successful, but don’t overdo it. Many runners overeat and end up gaining weight. Just move your meals and snacks around so they ‘sandwich’ your runs – especially the long run, instead of actually eating more.

● CHECK OUT www.gofasterfood.co.uk and Rf foodie Kate Percy’s Go Faster Food book for some great meal suggestions and ideas.

● FOOD FOR FITNESS by Anita Bean (www.anitabean.co.uk) is the bible for sports nutrition and is packed

with up to date advice to cut through the confusion.

● The MOST important thing you can do is to eat or drink something within 30 minutes of finishing your long run.

● TRY A MILKSHAKE or smoothie with a balance of 3:1 carbs and protein – the humble chocolate milkshake is perfect, or try For Goodness Shakes recovery shake. This vital ‘window’ is the optimum time when your muscles restock stores of glycogen, it will help your recovery and boost your immunity.

READY FOR A HALF MARATHON? It’s time to get a half marathon in the diary for next month – look for something around six weeks from now and sign up. Have a look online and find one that’s beginner friendly, is quite big in terms of number of runners (more atmosphere), and works for you logistically. Better yet, check out page 80 for our guide to some of the best half marathons next year.

The humble chocolate milk is a great recovery drink after a long run

Kinesiology tape isn’t for everyone (see page 70), but

you might benefit if you have a niggle

It’s time to book a half marathon into your diary

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