Building a Training Plan
There are many views and a host of training ideas available on the internet, books you can buy and of course every second runner you talk to will know a different plan…
So to help you build your own plan I have researched several highly recommended sources and put together some key points for you to follow:
1) Training for the full marathon distance, as a total novice, you should prepare a 6 month plan. If you are running regular distances already and looking to step up from the half marathon to the full, then it is generally recognised that 8 to 10 weeks should be ample if you stay injury free.
2) To grow your ability for endurance I recommend using the 6 week block theory. The first block 1-6 weeks enables you to adapt and become proficient at 5km, second block 7-12 develops the 10km distance, third block 13-18 the half marathon, and final block to 24weeks and your first marathon.
3) In the blocks up to the half marathon, plan for 3 running sessions per week and 2 cross training sessions per week. Your 3 running sessions should work around a steady distance run, a higher tempo shorter distance session and an interval based run mixing the two previous ideas. For the marathon phase increase the running sessions to four per week using the three same methods; 2 distance runs, 1 high tempo, 1 interval session.
4) When planning your runs, consider your aim for the block or phase of your training, don’t get tempted to over train or as it’s often called collecting “junk miles” as you will only over stress your body and risk injury. Train smart and stick to your plan.
5) Cross Training; the importance of developing a stronger/fitter body and not just pounding your legs can not be stressed enough. Your overall fitness will determine your overall performance, when you need the strength to run the inclines and declines you must train for it. 2 Workouts per week will help strengthen the total muscle structure of your body core and of course the strength and flexibility of your legs, massively improving your resistance to fatigue and reducing your potential for injury.
6) Stretching; perform some light dynamic stretches before each run or physical workout, focus your mind on stretching and how your body responds, as this prep-phase is all important in injury prevention. (Post Exercise) Having completed your session and while your body is hot, you have an opportune time to develop your flexibility, work on major muscle groups with developing static stretches (calves, quads, hamstrings, glutes, lower back, trunk rotation, chest & shoulders) and provide 15 minutes for warm body stretch-out.
7) Rest & Recovery; As you get into your running mind the feel-good factor can become highly addictive, as with many other forms of training and sport. Overtraining is a huge issue in this case, therefore, to train at too great a frequency doesn’t allow your body to recover from the stresses of exercise. To run at your best recovery is a huge part of your training plan. To aid recovery as you increase your distance to half and full marathon events, consider a sports specific deep tissue massage from someone qualified, a general body relaxation massage is different, as you need to focus on lower body muscle structures.
8) Equipment; (Shoes) The right shoe for you is vital, go to a reputable store and explain your purpose, do not buy a trendy gym shoe. The right shoe doesn’t have to be the most expensive, you need good support and a shoe designed for running in. (Clothing) With winter training and a December event in mind, prepare for poor conditions. Use a dry-fit base layer and you may need a thermal fleece layer with a wind / waterproof outer layer. I would suggest ¾ or full length leggings to keep those muscles warm. Ladies don’t forget to wear a sports bra. Have in your kit bag lightweight gloves, sun glasses etc and consider the conditions over your expected run time (2-5hours).
9) Sports Nutrition; If you intend to run the half or full marathon you will have organised your diet over the training period. The 36hrs before the event consider your carb’s loading phase, but don’t load too late as to make you feel uncomfortable during the event. You should have practised your event feeding procedures (hydration and nutrition) so stick to your plan. If your using gels or hydration formulas make sure you follow manufactures guidelines, use the feeding stations to support this activity.
10) Post-Event Nutrition; the energy reload of your body is vital to support the repair process of muscle structure. You may be high on the euphoria of finishing your goal, but again keep some focus and consume quality carb’s and protein as soon as possible and of course re-hydrate. At the event will be sports nutrition stalls providing this, or bring your own, but don’t miss your reload.
These 10 tips are only your starting point to assist with your planning, if I can be of any further assistance contact Roger @ F1 fitness centre, Clonakilty RFC 087-6275173.
Run Smart
F1fitnesscentre.com