Marathon
Competing in a marathon can be a challenging athletic achievement. Whether it is going for a fast time, trying to go for a personal best or just to finish the race, runners are always looking for the best training program that will lead them to accomplish their goal. The individual runner will be faced with many questions concerning training, such as how many miles to run per week, the intensity and volume of the workouts, recovery, long runs and so on. There are no concrete rules because every runner is unique. A coach can prescribe a specific training program according to the athlete's ability and goal for that specific marathon.
However, training for a marathon is very serious business. Not training properly can lead to failing to complete the race and the risk of injury. While training, distance should be gradually increased. Rest times should be planned and followed. The rest (recovery) day is an important part of training.
The most important part of any training program is designing its detail to match the needs and abilities of each athlete. Once the coach understands and incorporates the basic principles and components of training, he or she will be ready to develop a successful training program regardless of the athlete's ability.
The principles established to carry out the training plan are the foundation for the complete preparedness of the runner to achieve his or her goal. The coach must determine the athlete's training needs and maximize his or her abilities. Please refer to the
Athlete Nutrition, Safety and Fitness section within the General Coaching sections for additional guidance.
One warning contained in almost all marathon running resources is, "Don't run a marathon without the proper training." It is essential that an athlete is trained and prepared to enter a marathon.
Marathon Training
It is very apparent that marathon training is a science, with several theories and techniques available. The energy systems challenged in marathon training and competitions are anaerobic (without oxygen) and aerobic (with oxygen). The key to a good marathon runner is to maximize the efficiency of his/her energy systems. There are several detailed sources available that discuss VO2 max training principles (the ability of muscles to make use of the oxygen that they receive) if coaches desire to learn more technical details behind the principles of marathon training. Marathon training consists of phases, with cycles contained within each phase (and even the cycles can have cycles).
VO2 Max
Fitness can be measured by the volume of oxygen that is consumed while exercising at maximum capacity. VO2 max is the maximum amount of oxygen in milliliters one can use in one minute per kilogram of body weight. Those who are fitter have higher VO2 max values and can exercise more intensely than those who are not as well conditioned.
Factors affecting VO2 max
The physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:
- the chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels
- the combined ability of cardiovascular and pulmonary systems to transport the oxygen to the muscular tissue system
Anaerobic and Aerobic Training:
The anaerobic energy systems allow for short, intense efforts, while aerobic energy systems provide the energy for activity lasting longer than 2 minutes. Marathon runners require endurance, which is mainly conditioning the aerobic system. When a marathon runner is not processing oxygen quickly enough (aerobic), the anaerobic system kicks in. The anaerobic system creates by-products (of which one is lactic acid) that need to be removed. This is done by training the anaerobic system to allow the athlete's muscles to maintain intensity despite the by-products. The training for marathon contains runs that are short, runs that are long, runs that are intense and runs that are less intense. These components are included in the training programs for both half-marathon and marathon.
Aerobic conditioning consists of increasing the amount the athlete runs and including a longer run weekly in training runs. This results in greater endurance and improved running economy. This is the largest component of a distance runner's training program. To develop an aerobic base, training sessions consist of high volumes of continuous, longer distance running at below what an athlete's race pace would be. This works out to be at about 70-80 percent of the athlete's maximum heart rate. This would translate to an athlete being able to carry on a conversation while running. Of course, at times, the athlete's aerobic energy system training has to be increased with more intense runs.
Training for marathon and half-marathon consists of a combination of the following:
- Long runs
- Speed work/Tempo work/ Hill training /Interval training/Fartlek training
- Rest
Some runs can be done as interval sessions or Fartlek training. Fartlek training is introducing short periods of slightly higher paced runs in an athlete's normal run. The pace should be picked up for a short period (200m to 400m), then dropped below normal running pace or slowed to a jog, until the athlete has fully recovered (breathing returned to normal). The athlete should repeat, slightly faster, later in the run. This type of training slightly stresses the system, which will lead to improvements in speed and anaerobic systems.
Rest forms an important part of training and needs to be planned appropriately. Rest days can contain some "mild" activity, such as walking your dog, but this should not be intense. Overuse results in injury, which leads to reduced training that will impact achieving goals.
Following are simple training plans for marathon and half-marathon training. These are only guidelines and need to be modified to meet the athlete's specific goals, ability and training schedule.
Note: 1 kilometer = .62 mile and 1 mile = 1.61 kilometers
