HOW 26.2
A masterclass in the art and science of marathon training from running coach
THERE’S NO SINGLE ‘CORRECT’ WAY TO TRAIN FOR A MARATHON. EVEN AT ELITE LEVEL, COACHES AND ATHLETES APPROACH THE DISTANCE IN DIFFERENT WAYS. THIS VARIATION REFLECTS ATTITUDES AND BELIEFS, TRAINING CULTURE, ROLE MODELS, GOALS AND EXPERIENCES. BUT IT’S NOT THAT THE EXPERTS DISAGREE ABOUT WHAT THEY’RE TRYING TO ACHIEVE; THEY JUST HAVE DIFFERENT IDEAS ON THE BEST WAY OF DOING SO.
The fact that a range of different approaches to marathon training can work illustrates another important point: we are all unique. What works best for one runner’s body doesn’t necessarily do the same for another. What brought success for you at one time may not work for you now, or in the future, when your training status and experience level have changed.
That’s why it’s important to bring yourself into the equation when considering your approach to training. While approaches vary, there’s certainly more to running a good marathon than simply logging a lot of miles. You need a range of different training intensities to hone different fitness attributes – low-intensit y training improves fat utilisation, high-intensity running raises VO2 max and high mileage promotes running economy. All of these ingredients should be part of your marathon training equation. What else can help you to hit a perfect balance?
GOING LONG
LONG RUNS ARE the linchpin of marathon training. They’re the most specific session to prepare for a marathon, and being on your feet for a long time builds cardiovascular endurance and resilience within the musculoskeletal system. There’s also an important psychological element – having to carry on running as fatig ue hits builds mental strength, conf idence and your capacit y for tolerating discomfort.
You’ll also need to get to grips with fuelling and hydrating on long runs – which is great preparation for the race itself. The gastrointestinal system adapts to fuelling through practice, but just as important is getting used to the practicalities of carrying your fuel and drinking on the move.
Traditionally, marathon programmes include a weekly long run (with the odd break) that builds in distance each week, culminating in the longest long run, two to four weeks out from the race. This doesn’t really make sense. Why would you do your longest ever run just a few weeks before your longest ever race? How well are you going to recover between that peak run and the race? It’s far better, I’ve found, to reach (or get close to) maximum long-run distance earlier in the programme (revisiting it occasionally), so you can then switch the training focus to how fast you can run over a long period.
The traditional marathon training approach also as
