marathon training theory
TRANSCRIPT
Marathon Training
Training Theory and Workouts to Training Theory and Workouts to Help You Crush Your Next RaceHelp You Crush Your Next Race
Marathon Training Theory1.1.Developing your aerobic thresholdDeveloping your aerobic threshold
• What is aerobic threshold & why does it matter
• How to target it in training
2.2.Learning to burn fat as a fuel source at Learning to burn fat as a fuel source at marathon pacemarathon pace• Why this is critical (and difficult) and how to target in
training
3.3.Increasing muscular enduranceIncreasing muscular endurance• How to train your muscles to survive 26.2 miles without
having to run 26.2 miles a day in training
Marathon Training TheoryDeveloping Your Aerobic ThresholdDeveloping Your Aerobic Threshold
Imagine you are a hybrid car
Muscles = Engine
Glycogen = Gas power
Fat = Electric power
Marathon Training TheoryDeveloping Your Aerobic ThresholdDeveloping Your Aerobic Threshold
Your gas tank holds a finite amount of gas (glycogen). This is as true in your body as it is
in a car.
Fully carbo-loaded, you can store 1320 kcal to 2020 kcal of glycogen
Marathon Training TheoryDeveloping Your Aerobic ThresholdDeveloping Your Aerobic Threshold
Depending on your size and fitness, running utilizes about 1kcal/Kg/Km.
Let’s say you weight 175 pounds (80kg) you need about 3360 kcal (80kg x 42 km) to make
it through the race
Marathon Training TheoryDeveloping Your Aerobic ThresholdDeveloping Your Aerobic Threshold
2020 kcal < 3360 kcal Max Stored Glycogen
Needed to finish the race
Since it’s impossible to eat 1500 calories during the race, we need to find a way to conserve gas (glycogen) and run as efficiently as possible on
electric (fats)
Marathon Training TheoryDeveloping Your Aerobic ThresholdDeveloping Your Aerobic Threshold
Like a hybrid car, the faster you want to go, the more you need to rely on gas (glycogen).
So, we need to find that optimal balance between electric (fat burning) and gas
(glycogen burning) that allows you to get to the finish as quickly as possible.
Marathon Training TheoryDeveloping Your Aerobic ThresholdDeveloping Your Aerobic Threshold
Aerobic threshold is defined as the fastest pace Aerobic threshold is defined as the fastest pace you can run while using the aerobic system as you can run while using the aerobic system as
the primary energy pathwaythe primary energy pathway
In essence, aerobic threshold is that optimal pace between fat and glycogen usage. Thus your
marathon pace is directly correlated with your aerobic threshold.
Marathon Training TheorySo How Do You Train Your Aerobic Threshold?So How Do You Train Your Aerobic Threshold?
The key to improving any specific physiological system is frequent, repeated bouts of stress
Run workouts in a window 10 seconds faster to 15 seconds slower than your current marathon pace
Training your aerobic threshold is challenging because these workouts are not extremely taxing. You can easily run faster and push the pace, but if
you run too fast or too hard you miss the target and make the workout less effective.
Marathon Training TheoryLearning to Burn Fat as a Fuel SourceLearning to Burn Fat as a Fuel Source
The problem with using fat as an energy source is that it’s not a very efficient provider
of energy. However, you can train your body to become more efficient at burning fat as a fuel source.
Marathon Training TheoryLearning to Burn Fat as a Fuel SourceLearning to Burn Fat as a Fuel Source
The problem with using fat as an energy source is that it’s not a very efficient provider
of energy. However, you can train your body to become more efficient at burning fat as a fuel source.
Marathon Training TheoryLearning to Burn Fat as a Fuel SourceLearning to Burn Fat as a Fuel Source
The big mistake I see a lot of runners make is not paying any attention to improving
their ability to burn fat as a fuel source at marathon pace.
Marathon Training TheoryIncreasing Muscular EnduranceIncreasing Muscular Endurance
The challenge is that running the full marathon distance in training is not
recommended (due to how long it would take to recover). So, we need to get creative
in training to simulate the fatigue and develop the muscular endurance needed.
Marathon Training TheoryIncreasing Muscular EnduranceIncreasing Muscular Endurance
1. Utilizing Accumulative Fatigue
The fatigue from one workout accumulates and transfers to the next so that you're always starting a workout or a long run a little tired from your previous training.
Marathon Training TheoryIncreasing Muscular EnduranceIncreasing Muscular Endurance
2. Specific Workouts Designed to Fatigue Your Legs
Using the knowledge of muscle fiber recruitment, we can train your legs to run more efficiently and be less susceptible to fatigue at marathon pace
Marathon Training TheoryDiscussion of Long RunsDiscussion of Long Runs
As we’ve discussed already, the primary goals of training should be to increase aerobic threshold, utilize fat more efficiently, and build endurance.
So where does the long run fit in with these 3 goals?
Marathon Training TheoryAerobic Threshold and Long RunsAerobic Threshold and Long Runs
Easy 20-22 Miler vs. 16-18 marathon specific long run
As a 3:45 marathoner, your easy long run pace is likely between 9:30 and 10:00 mile. So, a 20-22 miler will take you a little over 3 hours to finish
Research has shown that your body doesn’t see a significant increase in aerobic development, specifically mitochondrial development, when running over 90 minutes
Easy 20-22 miler
Running all easy pace never challenges your aerobic threshold.
Not one mile trains you to run at aerobic threshold.
You can’t improve an energy system if you never train it!
Marathon Training TheoryAerobic Threshold and Long RunsAerobic Threshold and Long Runs
Marathon Specific 16-18 Mile Long Run
The total time for an 18-miler will be closer to 2:30
You spend 4-5 miles running at aerobic threshold (and while tired)
Much more marathon specific and easier to recover from
Marathon Training TheoryFat Utilization and Long RunsFat Utilization and Long Runs
20-22 miles of all easy running = 0 miles training to burn fat while running at
marathon pace
16-18 miles with a faster finish = 4 to 5 miles training to utilize fat as a fuel
source while running at marathon pace
Marathon Training TheoryMuscular Endurance and Long RunsMuscular Endurance and Long Runs
Yes, running 20-22 miles is good for muscular endurance
But, the longer you run, the more you susceptible to injuries you become. Your form begins to break down, your major muscles become weak (thus
relying on smaller, less used muscles), and overuse injuries begin to take their toll.
Marathon Training TheoryMuscular Endurance and Long RunsMuscular Endurance and Long Runs
Moreover, you never run at marathon pace while tired
So, easy running muscular endurance is improved. Muscular endurance while you’re tired and trying to run marathon pace is not.
Not very specific to what you’ll experience on race day
Marathon Training TheoryMuscular Endurance and Long RunsMuscular Endurance and Long Runs
Compare this to the muscular fatigue from a 16-18 miler with a fast finish
You get 4-5 miles of running at marathon pace while tired
Marathon Training TheoryMuscular Endurance and Long RunsMuscular Endurance and Long Runs
Plus, if you do things right (as we’ll teach you) you’ll buttress the long run against a steady paced run the
day before.
Because of the harder running on Saturday, you start Sunday’s long run not at zero miles, but rather at six
or eight miles.
Marathon Training TheoryWhich Would You Rather Have?Which Would You Rather Have?
Easy 20-22 Miler
Total miles at MP = 11Total miles for weekend = 26
Total miles at MP = 0Total miles for weekend = 22
16-18 Marathon Specific
Marathon Specific Workouts and Long
RunsLactate ClearanceLactate Clearance
Increasing Muscular EnduranceIncreasing Muscular Endurance
Steady RunsSteady Runs
Long runsLong runs
Where speed fits inWhere speed fits in
Marathon Specific WorkoutsLactate ClearanceLactate Clearance
How lactic acid really works: The science of fatigue and lactate
Marathon Specific WorkoutsLactate ClearanceLactate Clearance
Since running at aerobic threshold still requires some glycogen use, the faster we can train our
body to reconvert lactate back into energy in the liver, the longer and faster we can run at a given
pace
Moreover, this can help with accidental pace surges (hills, getting around others, crowds) and help make sure you don’t fatigue prematurely.
Marathon Specific WorkoutsLactate ClearanceLactate Clearance
Workout 1: Alternating Tempo
Alternating between 10 second faster than marathon pace and 5-10 seconds slower than 10k
pace.For a 3:30 marathon runner, the workout would
like this:
6 miles at (7:50, 7:25, 7:50, 7:25, 7:50, 7:25 – no rest)
Marathon Specific WorkoutsLactate ClearanceLactate Clearance
Workout 2: Jogging restsBy not fully recovering and jogging quickly
between repeats you still sneak in a way to run faster than race pace, but you ensure you have
the aerobic strength and support to maintain goal pace on race day.
Sample workout for 3:30 marathoner:4 x 1.5 miles at 7:40 pace w/2min quick jog (8:20 pace) rest
Marathon Specific WorkoutsIncreasing Muscular EnduranceIncreasing Muscular Endurance
Workout 1: Hill Combo
Train your legs, body, and mind to be able to run fast when tired. First, we tire the legs by running a series of hill repeats, which require explosive muscle contractions and burn glycogen. Then, after a short rest, you run at threshold pace to
better simulate running pace at the end of a race when you're tired
Sample workout for 3:30 marathoner:
6-9 x 90 sec hill repeats at 5k pace w/jog down rest, 3 min rest,
4-6 miles at MP
Marathon Specific WorkoutsIncreasing Muscular EnduranceIncreasing Muscular Endurance
Workout 2: 2 x 6 milesThe purpose of this workout is to run at your threshold pace for a total of 10-12 miles, which will help you increase your ability to burn fat as fuel source when running at marathon pace and
practice running on tired legs.
The 10 minute rest also simulates the “dead leg” feeling many marathoners experience after 18
miles.
Sample workout for 3:30 marathoner:6 miles at 10-20 seconds faster than marathon pace w/10 min rest
Marathon Specific WorkoutsSteady RunsSteady Runs
The steady run is a critical cog in the marathon training plan because it sets up the accumulated fatigue that enables the long run to simulate the
latter stages of the race.
Steady pace should range from 10 seconds faster than MP to 20 seconds slower than MP. The goal
is to target and work your aerobic threshold.
Marathon Specific WorkoutsLong RunsLong Runs
Workout 1: Basic Fast Finish• Run fast on low glycogen• Teach your body to burn fat more efficiently• Physically and mentally prepare to run fast when
you’re tired
Sample workout Run easy to moderate for half or three-quarters of
the run and then finish the last 3-5 miles at marathon pace
Marathon Specific WorkoutsLong RunsLong Runs
Workout 2: Advanced Fast Finish (20 miles)
1. Start with running 3 miles easy
2. From miles 4 through 11 (7 miles) you’ll target a pace that is 5 percent slower than goal marathon pace. Not quite hard, but challenging.
Marathon Specific WorkoutsLong RunsLong Runs
Workout 3: Basic Surges
• Surges burn available glycogen faster, depleting you for the latter miles
• They engage intermediate and fast twitch fibers, tiring them out and forcing your slow twitch fibers to develop.
Sample workout16 mile long w/7 x 90 sec surges @ 10k pace w/5
min easy between starting at mile 10
Marathon Specific WorkoutsLong RunsLong Runs
Workout 4: Advanced Surges
Instead of running easy between the surges, you will run marathon pace as your “rest”. The surges should
be between 10k and half marathon pace and the marathon pace “rest” will be 4-5 minutes, depending
on your ability level.Sample workout20 mile long with 8 x 90 sec surges at 15k pace w/5
min at MP starting at mile 10. Finish run off easy
Surging at 10k pace will burn through more glycogen than you would remaining at a moderate, marathon
paced effort. Then, as you slow back down to marathon pace, your body realizes it must conserve
glycogen for these 60-90 second bursts and attempts to use fat as a primary fuel source at this pace.
Marathon Specific WorkoutsWhere does speed work fit in?Where does speed work fit in?
Speed development should be before the marathon specific segment (the last 8-10 weeks of training).
The last 8-10 weeks of any training program should be race specific
Speed helps improve your efficiency, but you don’t have to waste workouts. You can “disguise” it in
your training with strides, hill sprints, drills, surges, threshold intervals
Example of a wasted workout: Yasso 800’sA workout that supposedly predicts marathon finishing time from a session of 10 x 800 meters with equal time rest between each
800
1. What critical element of marathon success (aerobic threshold, fat burning, muscle endurance) do 800’s target?
2. In the last 8 weeks of training, you have roughly 16 hard workouts. Why waste one?
Putting It All Together In A Training Plan
How does this work for me?That’s where things get a little more
difficult because the answer isn’t universal. What one runner needs to do is going to be different from you. And, even if what you
need to do is the same, the ay you approach it might differ drastically.
That’s why training from a book or template plan doesn’t work, even if the philosophy is
correct.
Getting Your Training Paces Right
Getting your optimal physiological training paces right is absolutely critical. It’s one of
the most important parts of training.
Getting Your Training Paces RightIf you remember the comparison of aerobic threshold
& fat utilization to driving a hybrid car, finding the perfect pace that blends enough glycogen and fat burning is essential to training those two systems.
If you don’t hit that zone, then the workout is not effective.
It’s the same for tempo runs, speed workouts, and easy/long run pace. If you’re not in the right zone, then you’re not targeting the right physiological systems and not getting the full benefit from the
workout.
It’s wasted training
Getting Your Training Paces Right
The primary issue is that most runners base their training off their goals. But the problem is most runners choose an arbitrary goal that
is based on a finishing time, rather than a physiological reality
Getting Your Training Paces RightLet’s say your goal is to break 3:45 for the marathon
(8:35 per mile pace) and you base your training off this. But, your fitness currently is more like a 3:55 marathon (not far off really), which is 9:00 pace.
That means when you’re trying to run aerobic threshold runs at 8:35, you’re WAY too fast to target
your aerobic threshold properly. At almost 30 seconds a mile quicker, this is more a high end threshold run.
Sure, it’s going to get you fitter overall, but it’s not going to help you improve in the marathon. This is
exactly why you keep getting fitter and maybe even PRing in shorter events but bonk or fall apart during
the marathon.
How Do You Know When You Can Start Training Faster?
Getting your paces right at the start of training is only part of the equation. Yes, you may start out in 3:55 shape, but ideally you’ll continue to improve
throughout the training and be in 3:45 shape by the end.
But, how fast does this happen? How do you know when you to start training faster?
How Do You Know When You Can Start Training Faster?
Most experienced runners use tune-up races to assess their progress and adapt their paces. This
works well, but the drawback is infrequent data and the need to race (which can deter your training
efforts)
Our system analyzes your run data, splits and feedback from your logged workouts and
automatically adjusts the training schedule accordingly.
As you gain fitness and work through the training, the paces will change to match your
fitness.
And it’s completely individual. Some runners will improve rapidly and some may find their training
paces don’t change much at all. The important thing is that it’s completely individualized and always
honed in on the physiological optimum
Developing Specific Workouts For You
Maybe you’re naturally a speed demon, having done lots of 5k or 10k training in the past. Or, perhaps you’re a newer runner and
thus your aerobic system isn’t fully developed yet.
Template plans don’t account for this at all. You get the same training as everyone else.
Maybe it works for you, maybe it doesn’t.
Developing Specific Workouts For You
Our training system and coaches analyze and compare your past performances to
determine what your strengths and weaknesses are and then targets those
weaknesses specifically in training.
Motivation and Support In 2011 our team of coaches surveyed 3,600 runners who were trying to qualify for the Boston Marathon.
Of the 3,600 runners we surveyed, 92% ran into at least one training interruption during their training segment.
Interestingly, 85% of the runners who hit their qualifying time had some established support system to help them adjust their training during this interruptions. (coach, club, online).
Motivation and Support
Training segments almost never go 100% according to plan. That’s when you need the guidance on how to adjust your training or
sometimes you just need the support after a tough workout that things are ok.
But what about those that missed their qualifying time?
Only 28% of these runners had some support system in place to help them properly adjust their training.
Motivation and Support
Our coaches and our system adjust when you have to miss training. This means you always stay on
track and are never in danger of coming back too soon or missing critical workouts.
Plus, when you have a bad workout, there’s nothing quite as reassuring as hearing from someone who struggled with the same workout but then went on
to race well. That confidence can make all the difference in the world.
What is the RunnersConnect TrainingTraining planTraining plan
*Customized workouts that target your specific strengths and weaknesses
*Specific, physiologically optimal training paces for all
workouts
*Automatic adjustments based on your progress
What is the RunnersConnect TrainingDetailed instructionsDetailed instructions
*Specific paces for each
workout
*Detailed instructions on how to run each workout
*In-depth explanations on the purpose of each workout and why you’re doing them
What is the RunnersConnect TrainingCoaching SupportCoaching Support
* Coaches provide feedback and support for every workout you log to our activity stream (You can choose to keep workouts private too)
* Twice weekly coach chats allow you to ask in-depth questions and learn from other teammates.
What is the RunnersConnect TrainingMake Training Easier and More FunMake Training Easier and More Fun
* Import your workout data from RunKeeper and Garmin
* Export your workout instructions directly to Garmin and iSmoothRun (target splits, times, distances)
* Connect with runners training for the same race all over the world or those who have the same goal
Reach Your Potential and Crush Your PRs
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community, you'll have everything you community, you'll have everything you need to achieve your goalsneed to achieve your goalsJust $29/month
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