Marathon running is an endurance event, indeed anything over a 45 second run and you need endurance training ! Try and run hard for 60secs and you will start to feel your lack of endurance at around 45secs or less.
You now realise that endurance is everything, if you want to run long. There are two ways to increase your endurance,
- Long runs and by that I mean anything over 30mins and
2. intervals training, say, 400m, with 60 secs jog between each .
Training to run 26.2 miles requires putting in a lot of hours of running for your body to be ready to handle the entire marathon distance. Training will consist mostly of running long distances and intervals, which simulation Marathon running. skip to Marathon Plan
As you train your body adapts, recovers and is then stronger, the more you train, the better your endurance will be. You do not have to run too long on any single run but all your time running, added together during the week, needs to be as long a time as is possible. You must realise that two 1hr runs is much easier than a 2hr run and it may be easier to fit in two runs rather than one. All training is about the amount of time spent on your feet, but in bite size chunks, to may it easy for your body.
The key to any Marathon training programme must be to build the long run up to 2Hrs as easily but as quickly as possible. For it is this long run which will give you the endurance both mentally and physically. Never skip your long run at weekends.
How fast should the longer runs be, well don’t worry you can not run too slow, just jog along with a friend, have a chat and enjoy the run. Ideally you would run about 80secs slower than your Marathon pace. If you do not have an idea what the pace is, don’t worry just jog and get the distance in.
We all have to start somewhere. Yes I have walked and found my first 10km really tough, so if you have to walk, ok. Just mix it up a little, walk and jog, that is fine.
If the training programme says rest, you must rest, to allow your body to recover from the harder training loads.
According to research, “Your arm drive, stride, speed and stamina will all improve as a result of infusing carefully designed intervals into your training. This will enable you to run faster with less effort during your daily training runs,” and faster training runs can translate into running a faster, more comfortable marathon.
Races tend to get in the way of the training schedule but if it gets you motivated and out with friends, ok, get out and run a race. You may as well make it useful and schedule this into the programme, a 10km or Half Marathon 8 weeks into your running programme. Don’t however race every week, it really will mess up your training. Every 6 weeks it would however let you know where you are.
Best Workouts For Marathon Runners
There is number 1 best work out for everyone. Its like saying this is the best bar of chocolate on the market. However, there are a number of workouts which are very good for all endurance runners. Here are my top 5, tips before I am more specific. skip to Best Marathon Workouts
- Long run, one per week. Maximum time on your feet 65% of your estimated finishing time. Of course you will build up to this over a period of 12 or 15 weeks.
- Medium long run during the week, 65% of the above.
- Interval training sessions. Many Marathon and Ultra Marathon runners do not include intervals in their training schedule. This is a huge mistake.
- Long tempo runs should be among the most important workouts of your training.
- 90% of runners train far too hard, you should only train at 80%