Many different things must fit together on the marathon distance, before the race will be a success. With the right preparation, you can do a lot to a positive experience. Below follows a Marathon Training Schedule – Beginner/Intermediate. The schedule is the Specialization, which shows how to put it all together in practice forward to the marathon race.
The schedule is for beginners/easy experienced and continue from the basic schedule but first, we will take a look of the training types in the schedule and their purposes. A blueprint so you know what it is all about.
The long run LSD 1 and LSD 2 (Long Slow Distance)
Aims to continue the endurance training from the basic training. Both LSD 1 and 2 should accomplish by easy / moderate intensity, i.e. in a comfortable, “talk” pace use your HRM training zone 2. This basic pace becomes faster and faster over time, as long as you are patient and let the body’s adaptation to the training happen by itself.
The Lactate Threshold (LT – training)
During this period, moves the lactate threshold for when the lactate begins to accumulate in the muscles, and thus you will be able to run closer to the limit for the maximum Oxygen uptake. As described earlier the LT corresponds roughly to your half-marathon pace and a working heart rate at 70-80 % of max. for beginner/easy experienced runners.
This lactate threshold can determines by running 1 hour on a measured flat route with maximum effort. From the distance you have covered in an hour, you can calculate the time you use per kilometer, which then uses as the LT – training pace. If you use a heart rate monitor, and have made the two heart rate tests and loaded the results in the HRM, you already know your working zone 3.
The LT – training starts as intervals with long pauses between the work intervals – about 3 or 4 minutes. During the program includes LT – training also tempo runs, test races and competitions on shorter distances as preparation. The Tempo runs accomplishes in the calculated pace, corresponding to the lactate threshold. The length of tempo runs is about 30 min. minutes of work, where the Intensity automatically will be close to the LT, because of the duration.
Test runs are a good indicator of whether you are in the right shape in relation to your goal or whether it is time to change the ambitions. The purpose of test runs and competition/races on shorter distances is:
- To determine your physical capacity and do you recover in the right way
- To research whether you are ready for your planned race
- Being able to determine your level. The training load may then adjust in relation to a shape progress.
- To assess the effect of the different training types and how you put them together.
- To motivate you to more training
- Making you conscious about the effects when you follow a training program.
- Being able to predict your performance in your chosen marathon race.
When you participate in races at this period of the training, the purpose is also to sharpen your mentality for competition. You get used to running among many other runners if you have not tried that before, which can push you too. These shorter races enhance the speed and thus the fitness toward the marathon goal. The pace should be just below maximum effort.
The maximum oxygen uptake (VO2 max.)
Performs best at high-intensity training, where you work with an intensity equivalent to 80 to 95 % of the maximum depending on running experience. Since it is a very high pace, this training type accomplishes as short intervals.
High-intensity training is the most optimal way to improve the maximum oxygen uptake, since you by this training type, can achieve the greatest total amount of intensive work. This training type is the most important factor to increase your shape, but you do not have to work to exhaustion in order to improve this. You will also obtain improvements by reducing the intensity and increase the duration it takes longer time but it is less stressful and safer in relation to being overloaded.
It is therefore necessary to find a balance. The intervals should accomplish with intensity very close to the current maximum Oxygen uptake. If you are beginner/Intermediate, and not yet have accustomed the body to this intensive training type, you should run these at your 10 km pace. It is also important that the rest periods between the working periods adapts to the length of the working period.
The optimal rest period should last between 50 and 90 % of the working period. It means that a running period of 4 minutes can replaces by a rest period between 2 and 3 minutes. In the rest period, you should be in motion, because the blood circulation in the legs will decrease if you just stay and wait. Jog or walk.
If you run with a heart rate monitor or a stopwatch, you can set it to count down in the rest periods from let’s say 3 min. When you finish an interval, you start the countdown. When the timer beeps after the 3 minutes, you run the next interval and so on. Unless of course, you have a coach to manage the time.
Is to create variation, to keep your training from getting too boring and you obtain a better sense of your pace range. Include 6-8 strides here, and you will avoid being too slow, be better to pace shift and get a more optimal step length for your marathon pace
The training program below is a suggestion. It’s a 14 weeks training schedule followed by 3 weeks tapering schedule. The program is for runners who runs about 50 km/week. Race day is your chosen marathon race.
Is an alternative to Fartlek. Hill training performs like intervals just in hills and you obtain good muscle strength, coordination, flexibility, better running economy and variation.
Marathon training Beginner/easy experienced
|VO2 – max.
|6||23||14||4*1200 m||30 Min.||48|
|7||22||16||5 km tempo run||48|
|8||26||16||6 km tempo run||54|
|10||22||17||8 km test run||55|
|12||22||17||10 km tempo run||58|
|14||25||16||10 km Race
The remaining runs that are not described in the program, achieves as easy runs, so you reach the number of km/week.
Below is the tapering schedule on 3 weeks to complete after the 14 weeks above.
|1||Rest||6 km||8 km +
|5 km||6 km
|2||Rest||6 km||3*1500 m
10 km pace
|Rest||7 km||Rest||18 km||37|
|3||Rest||6 km||6 km||5 km||Rest||5 km||Race day|
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