Training Plan
How fast can I run a marathon, what should my goal be?
How should my training plan look like?
What Pace should I train at to reach my goal?
Why do I have to train so slowly?
What is a Tempo Run?
What is a Speed Work?
Running and the Environment
Running in the Heat
Warm Weather Clothing
Running in Cold Weather
Cold Weather Clothing
Running in the Dark
Training Plan
How Fast can I run a Marathon, what should my Goal be?
To get the most out of your trainnig it is important that you set yourself a personal goal. Try to think of up to three goals, a realistic, or near term goal that you can accomplish now, a stretch goal that is out of reach today but within realistic limits and an ultimate dream goal which you'd like to reach over time - e.g. qualifying for the Boston Marathon (winning it may be over the top unless you are Kenyan)
To determine your pace group take a recent race result and extrapolate your time using the best fit:
| 10km | Half-Marathon | Marathon |
|---|---|---|
| 1:05 | 2:23 | 5:00 - to complete |
| 0:59 | 2:10 | 4:30 |
| 0:55 | 2:02 | 4:15 |
| 0:52 | 1:55 | 4:00 |
| 0:48 | 1:48 | 3:45 |
| 0:45 | 1:41 | 3:30 |
| 0:41 | 1:31 | 3:10 |
How should my Training Plan Look Like?
The schedule takes into account a gradual build-up of your endurance, strength and speed. The first few weeks are dedicated to get your body used to running and build a solid base. As such we will only very slowly increase the distance. The next phase of the training builds up your strength through hill training. Strength is what you will need in the marathon for the small hills along the course but also when you have to dig deep for the last few miles. The last phase is dedicated to speed.
In general, the faster your goal time Our Run schedule includes five to six days a week of training depending on your goal time. You can find the exact schedule online but generally it is as follows:
- Sunday - long run with the Run Club
- Monday - off (recovery)
- Tuesday - a tempo run, e.g. short race pace run
- Wednesday - "quality workout day", beginning with a steady run, then hill training, finally speed work (Run Club)
- Thursday - "clinic day" with a short run afterwards, we might spice up the clinic run with some speedier workouts
- Friday - off or easy recovery run for the fast pace groups
- Saturday - easy run to loosen up the muscles for the long run
Detailed training schedules for various goal paces can be found on the Running Room website.
What Pace should I Train at to Reach my Goal?
All our training until this last phase is done at substantially slower pace than your race pace. YOU SHOULD NOT TRAIN at race pace but about 30-45sec slower per km. Every training plan uses slightly different training paces, the figures here are based on the Running Room Training schedule as well as Jack Daniels' Running Formula. clinic will get your legs used to running faster.
| Goal Time | Race Pace | Long Run |
|---|---|---|
| (min/km) | (min/km) | |
| 5:00 | 7:07 | 7:50 - 8:20 |
| 4:30 | 6:24 | 7:00 - 7:30 |
| 4:15 | 6:03 | 6:40 - 7:10 |
| 4:00 | 5:41 | 6:15 - 6:40 |
| 3:45 | 5:20 | 5:55 - 6:15 |
| 3:30 | 4:59 | 5:30 - 5:50 |
| 3:10 | 4:30 | 5:00 - 5:25 |
| 3:00 | 4:30 | 4:50 - 5:10 |
Why do I have to Train so Slowly?
The training pace might appear too slow and you feel like you can run a lot faster especially in shorter training runs.
Consider the following example: your 10k race time is 52 minutes, at an even pace that means you run at a 5:12min/km pace. With proper training a realistic goal is to finish a full marathon in 4:00 hours at an average pace of 5:41min/km. Not only is your race pace a full 30sec slower as in the shorter distance race but you should not train at race pace but about 30-45sec slower at 6:20 - 6:40.
You don't succeed in a marathon by pushing the pace in the beginning while you are still feeling strong. You will not have anything left for the remainder of the run and your finish time will be much worse than had you run an even but slower pace from the start. The same applies to the training. A four months training will test your endurance. Obviously, you could run the shorter training runs much faster than the given pace - but slow down and aim to run all the long runs in the training at the same pace. The last segment of the marathon training consists of Speed training to improve your leg turnover and lactate tolerance. The magic (really!) of the training is that everything will come together at the end and despite the slower training pace you will be able to run your target pace!
"We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon."
What is a Tempo Run?
A tempo run is a shorter run at a faster pace that allows your body to adapt to the effects of training at a higher intensity. Tempo runs are one of the key workouts for a reaching your time goal in a marathon and should be a part of every training program. Please see the separate article about Tempo Runs. Tempo runs should not exceed 20-30% of your weekly mileage.
What is a Speed Work?
The last segment of the marathon training consists of Speed training to improve your leg turnover and lactate tolerance. Please see the separate article about Speed Training. Speed work requires a solid base training to be completed and should never attempted more than one a week or make up more than 10% of the weekly mileage to avoid injuries.
"We are different, in essence, from other men. If you want
to win something, run 100 meters. If you want to experience
something, run a marathon."
- Emil Zatopek
Running and the Environment
Running in the Heat
As we are exercising the body burns carbohydrates to generate physical movement. Unfortunately, the conversion of energy is not very efficient and a lot of energy is lost as heat. The harder you exercise the more heat you produce. Your body relies on a very simple cooling system to dissipate the heat: water. The water is heated up and then evaporates from the skin, you sweat. The system works great in cooler weather but the warmer it gets the more water you need to evaporate for cooling. Hence you have to drink frequently on longer runs to avoid dehydration. If you feel thirsty, you are already dehydrated and the effectiveness of your colling system is reduced. As a result you need to slow down to limit the production of body heat. Heat related symptoms resulting from overexerting yourself through intense exercise do not have to progress very far before it becomes a medical emergency. We distinguish three stages:
Heat Stress
Under heat stress, your cooling system is working at the upper
limit of its capacity. You will not be able to exercise as hard
as you can under cooler conditions.
Symptoms:
- profuse sweating,
- possibly muscle cramps
Heat Exhaustion
Heat exhaustion means that your cooling system is overloaded. It
is still working, but it is not able to keep up with the cooling
demands. The body defends you by slowing you down, trying to make
you stop, so that the production of body heat does not continue.
Symptoms:
- chills,
- looking pale,
- weak pulse,
- dizziness and disoriented,
- speech slurs,
- lack of muscle control
With rest, fluids and external cooling, you will recover quite quickly. But the body keeps up its protection as you recover. It doesn't want you to exert yourself for a while. You become very tired and will doze off, likely waking with a wicked headache as a reminder of the stress you were under.
Heatstroke
A heatstroke is a rare but serious medical condition. In a
Heatstroke your cooling system simply gives up. You stop sweating
and ultimately lose conscienceless. In hospital you are packed in
ice to control your body temperature that is so elevated that your
brain was in danger of being permanently damaged. After a while
you will be able to go home as if nothing had happened.
Precautions
There are some simple precautions you can take that will make
your hot weather running safer, including:
- Drink at least two cups of water before and a cup for every 15 to 20 minutes during your run,
- Adjust the intensity of your workout to the temperature, e.g. slow down,
- Avoid the use of alcoholic beverages. They will only make you feel warmer as their calories are burned quickly, raising your metabolic rate and body temperature. Alcohol is a diuretic, bringing a risk of dehydration,
- Increase your intake of electrolytes and vitamin C to replace what is lost through sweating. Gels, Gatorade (or similar), salt pills are a natural and effective defense against heat stroke, cramps, prickly heat rash and exhaustion,
- Wear a vented cap, sun visor, sunglasses and protective sunscreen. If you are sun-sensitive or concerned about sun exposure, wear some of the new long-sleeve CoolMax or Fit-Wear shirts. They are thin but protect extremely well from the sun,
- Lubricate your underarms and inner thighs. Gentlemen, Bodyglide your nipples and ladies, the bra line. This will reduce chafing, a common problem for distance runners in the summer months,
- If you plan to race on a hot-weather holiday, give yourself four to five days to adjust to the heat.
Warm Weather Clothing
Although you may feel the urge to take it off, putting something on something may keep you cooler and protect you from the sun at the same time.
What to wear when the temperature rises:
Cotton is not the best. Cotton holds moisture, and a lot of it. Exercising in a sweat-soaked cotton shirt on a hot day reduces the ability of water to evaporate from your body. This reduces cooling, particularly in a humid environment. Cotton loses its soft texture when wet, which can often cause chafing in places where it comes into contact with the skin.
What to look for:
So called technical shirts made of synthetics, e.g. nylon, CoolMax help wick moisture away from the skin to to outside and enhance evaporation. This improves the cooling effect on the body.
Remember:
Light-colored garments absorb less light and therefore keep you cooler, On a bright day, covering up reduces heat accumulation brought on by direct sunlight. Wearing "technical" fabrics keep you cooler. and dryer and may help reduce summer chafing. Wear a hat. Protect your head from the heat and direct sunlight (especially men who are a little thin on top).
Running in Cold Weather
While exercising in cold weather, our bodies attempt to maintain core temperature by shunting blood away from the periphery, thus minimizing heat loss. Hypothermia sets in when the body's temperature drops below normal, starting when the body loses heat faster than heat can be generated. Heat is produced by muscle action and shivering. Very low body temperatures can be life threatening.
Warning Signs of Hypothermia:
- mild hypothermia is heralded by goose pimples and shivering as our bodies attempt to raise our metabolic rate to increase our core temperature;
- moderate hypothermia will result in muscular fatigue, poor coordination, numbness and disorientation;
- severe hypothermia can result ultimately in cardiovascular failure. Treatment of hypothermia requires prompt recognition and treatment as mild hypothermia can progress to a more severe situation if not addressed early.
There are some simple precautions you can take that will make your cold weather running safer. More precautions may be necessary if you plan to run in extreme winter conditions:
- Be prepared prior to the run. Have extra clothing which will enable you to stay dry if you have to wait in cold or wet conditions;
- Dress in layers of loose, lightweight clothing. The first layer of clothing (closest to the body) should be made of moisture wicking material, like Coolmax. The outer layer should be wind and water resistant, thus protecting from the weather. When in doubt, add an extra layer. You can always remove a layer later if you warm up, but you will regret not having it if you start freezing with several miles to go;
- Protect your head and extremities. Wearing a hat is essential as up to 50% of body heat can be lost though the head. Gloves are important to prevent exposure to the hands. These, too, can be removed if you get warm, but you'll regret not having them if needed. Mittens are better on colder days as they will keep the hands even warmer;
- Stay with your normal hydration regime, remembering not to over drink. Do not drink alcohol the night before the race. Alcohol will make the body lose heat faster;
- Run with a partner. It is sometimes difficult to recognize if you are becoming hypothermic. A running partner can help if you get into trouble. Shivering is a sign of hypothermia. The cessation of shivering may indicate more severe hypothermia;
- Consider canceling your run or seek shelter if the weather conditions are too severe or you are too tired. Running on ice or over snow-covered terrain can lead to tripping, falling, or injury;
- Runners with exercise-induced bronchospasm should attempt to warm air such as through a scarf or mask. A prolonged warm-up prior to hard running can help minimize symptoms. Carry your inhaler if you use one, and use it should it become necessary.
Cold Weather Clothing
While running in cold weather you are going through a number of stages.
At the beginning of your run you are not warmed up, yet and tend to feel the need for warmer clothing. After a short warm-up phase you feel a lot more comfortable. Your body adjusts to the environment temperature. After running for a while you start to feel the effects of heat loss first at the extremities, then at the core.
How to dress
Dress in layers of loose, lightweight clothing. The first layer of clothing (closest to the body) should be made of moisture wicking material, like Coolmax. The use of cotton should be minimized as it can allow sweat buildup which cools down your core. The outer layer should be wind and water resistant, thus protecting from wind, rain, and snow. When in doubt, add the extra layer. You can always remove a layer if you warm up, and later put it pack on;
Protect your head and extremities
Wearing a hat is essential as up to 50% of body heat can be lost though the head. Gloves are important to prevent exposure to the hands. These, too, can be removed if you get warm, but you'll regret not having them if needed. Mittens are better on colder days as they will keep the hands even warmer;
Running in the Dark
During the winter months running in the dark is unavoidable. This adds an extra risk since you are sharing the roads with other traffic. While running in the dark it is more important to be seen than to see. Use extra caution when running on or crossing roads.
- Choose colours that are visible, black might be stylish but cars might just not see you in time;
- Use an outer shell with reflective accents;
- Use flashing lights, like small, light weight LEDs.
-
Remember than cyclist often don't use a light, so reflective
clothing does not always garuantee that you will be seen!