How do you train for a Marathon? We could write a book about this but will just touch on a few key points.
More miles = a better marathon.
The quicker runner will incorporate faster paced runs and workouts into their training. For the majority of runners, more slower miles at a lower intensity will be more relevant to the marathon distance. This doesn’t mean you never do any quicker workouts but for most, an increase in low intensity volume will result in a better marathon. If you’re looking to run 9mins/mile, more volume are this pace (or slower) is better than any runs/sessions at 7-7.30/mile.
The ‘Long run’ is a key component of any marathon plan. It trains your slow twitch fibres. It gets you better at metabolising fat. It develops mental toughness and confidence.
How long and how fast though is the long run?
It’s best to think in terms of time rather than distance. Runs much over 3 hours are probably detrimental. 3hrs 30mins max. The quicker you expect us run, the longer (in distance) the long run should be. A 2hr 20 runner will almost certainly run 24-25miles in training at a slower pace. Somebody looking to run 5 hours would be mad to and it would be incredibly hard (and very detrimental) for them to run 25miles in training. This is why time is important.
The long run is tough on your body physically and often where you will get injured. A little less, is generally better. The long run should not account for more than 40% of your weekly mileage. There are 7 days in the week. You want to spread the mileage out fairly evenly over the week, as this will be a lot kinder on your body. A higher overall volume but less in one go, is better.
The long run should progress throughout the training plan. It doesn’t have to be (and shouldn’t) longer every week though. Maybe every other week, the run increases in length. For the quicker runner, the long run should incorporate some quicker sections at marathon pace.
Whilst the majority of training runs should be at a low intensity, some shorter quicker workouts (10km-threshold pace) should be incorporated. These shouldn’t be overdone though. For a lot of runners, every 10-14 days in sufficient.
Some strength and conditioning work is also essential to all marathon runners. The key to good training programme is consistency and not getting injured. Most of us are no where as strong and robust as we could be. A bigger volume of training normally brings to light these weaknesses. 20mins of conditioning work a couple of times a week is a must for any marathoner.
