Well, here I am bouncing down the highway heading to Kentucky for this weekend's trail marathon (more on that in a later post). I promised this final post midweek, so I thought I would get this out to you on the drive.
This post
will cover the remaining types of workouts you are likely to see in an advanced
marathon training program. If you have not read the previous two posts of the
series, you may want to see Part 1 or Part 2. This post focuses on interval training, marathon paced runs, and
strides.
Interval Training: Most intermediate and advanced marathon
trainings, in addition to the lactate threshold workouts, include some type of
interval training. Interval training works on developing your maximum aerobic
capacity, the VO2 max.
Interval training
involves a period of fast running followed by a period of recovery. The speed,
distance, and amount of recovery will vary by program and workout. This is what
most runners would think of as a typical "track" workout, but intervals
can be run on almost any flat course. A
measured course is best, but you can really do them anywhere with today's GPS
technology on our wrists.
Many runners mistake
this type of training for running "all out." This often leads to running
the interval workouts too hard, which besides not training the appropriate
systems also greatly increases the chances of injury. Going "all out,"will
exceed your maximum aerobic capacity and push you into an anaerobic state. That
is too be avoided.
According to Pete
Pfitzinger, the correct pace for running the interval workouts for marathon
training is 3k to 5k race pace. However, since most of us don't run 3k races,
it is best to run these at about your current 5k race pace. Pfitzinger and
Daniels disagree slightly on the optimal time for the duration of the faster
runs, with Pfitzinger saying 2 to 6 minutes is optimal and Daniels saying that
the optimal duration is 3 to 5 minutes, but the difference is probably not that
significant.
What is
significant to note is the distance that these time frames permit. Although
mile repeats are often a part of marathon programs, unless your current 5k pace
is a sub 6 minute mile, you will be running for too long according to either of
the two recommendations for optimal training. Daniels and Pfitzinger both recommend that the
distances be between 400 and 1200 meters for the fast running portions of these
workouts, depending on your current running speed.
One of the drawbacks
of working with a predetermined program rather than having a coach is that you,
as a self-coach, need to think about these things and adjust the program so
that what you are doing is optimal training for you. If your 5k pace is slower
than 6 min/mile, you should not be doing mile repeats as part of the marathon
program, according to both of the
experts. If your program calls for mile repeats, you may want to adjust it down
to 800/1000/1200 meters instead to stay within what most experts agree is
optimal.
The rest between
these bouts of faster running can also vary. The idea is to recover enough so
that you can maintain your effort for the next one and also be able to complete
the required number of repetitions in the workout. Daniels recommends that recovery time be
"equal to or a little less than" the bout of faster running.
Generally your program will specify the recovery time.
Most marathon
programs put a small number of these workouts into the program, often in the
last several weeks before the taper. Too much of this type of workout can take
a toll on your body and increase your risk of injury. Be very conservative with
your interval workouts. It is much
better to be conservative with the pace and number and make it to the starting
line, than it is too push too hard and be injured and on the sidelines for your
intended marathon.
I may not make any friends with this one, but I want to warn you against group speed work. Many marathoners decide they need to run some intervals in their program, so they jump in with a local track club or other speed group. Often these groups are primarily 5k runners working on their 5k speed rather than marathoners. The tendency in these types of workouts is to run them too fast and to not run the type of intervals that are optimal for marathon training. In addition, most group speed sessions have a predetermined workout that is not what your marathon program called for that day.
Often these
forays into group speed work in the midst of a marathon training program bring
a rush of immediate satisfaction as the runner gets the boost in speed that
these workouts do tend to impart, but then a few weeks later they often find
themselves injured from the stress of running these too fast and intense speed
workouts and then trying to also handle the stress of the mileage of the
marathon training. If you are marathon training, do yourself a favor and follow
your plan. Save those group speed work sessions for when pushing back your 5k
PR is your primary goal.
Marathon Pace Runs: Many intermediate or advanced marathon
programs will include some workouts, especially in the later stages, that are
marathon paced runs. These are runs at your goal marathon pace to get you used
to running comfortably at that pace. These are also an opportunity to work on
your pacing. These runs actually should require more mental than physical
effort, as your marathon pace should be one that you can sustain comfortably,
literally for hours.
Most marathon
training programs that include these will have you work up to 10 to 15 miles at
marathon pace. Sometimes these are done on the down weekends between stretching
out the long runs. Other programs may incorporate marathon paced segments at
the end of the long run. Still others may call for a midweek medium distance
run at marathon pace. What these all have in common is that they give you a
chance to be comfortable with your marathon pace and practice the pacing.
Resist the temptation to run these faster, even if you feel really, really
good.
These marathon
runs can also help you understand if you have picked a reasonable goal pace for
your marathon. If you are struggling to complete a 12 mile run at marathon pace
and the workout leaves you wiped out, then you may have chosen a goal pace that
you are not yet ready for. These runs can help you figure out what is really
doable and allow you to make adjustments.
Strides or Stride Outs: Most intermediate to advanced marathon
programs will include strides. Strides are short (usually 100 meter or about 30
seconds) segments where your goal is to run quick but relaxed. You should be
concentrating on quick strides and turnover.
Strides are a neuromuscular workout that help with running economy,
stride rate, and running form. Be sure that you are sufficiently warmed up
before doing these.
My first coach
used to have me do these strides barefoot to work on form and to build the
muscles in my feet and lower legs. I don't know if it is because I learned that
way, but that is still my favorite way to do strides. I have also done strides
in my socks and in aqua socks. One of the happiest part of spring running for
me is when I can get out on the grass in my bare feet to do some strides.
This is a rather
simplified explanation of the typical runs that are most often included in
intermediate and advanced programs. If you are the type of person who is really
not interested in an in-depth discussion, this may be enough for you to
understand your program a bit more or to choose a program from those available
that is based on sound principles. If you are the type who would like to read
more, there are several good training books. The two I recommended in the
previous post, Daniels' Running Formula and Advanced Marathoning by Pfitzinger
and Douglas are two of the bests in my opinion. With that said, I will tell you that I prefer Pfitzinger and Douglas.
This may seem
like a lot to have gone through, but I think the more a runner knows about what
he/she is doing, the more successful he/she is likely to be. Hopefully some of
this information can help you as you move on to your next marathon success!!
Now that we have talked a little about the programs, I'd love to hear from you. Are you training for a marathon or have you in the past? What program are you using (or did you use)? What do you think of it?
Now that we have talked a little about the programs, I'd love to hear from you. Are you training for a marathon or have you in the past? What program are you using (or did you use)? What do you think of it?
I just wanted to add the I love this series. I am looking at my first marathon in 9 weeks, and these were encouraging and helpful.
ReplyDeleteI am glad that you liked the series. I have picked up some new information about lactate threshold training in a new book I am reading now on Running Science. I will be posting soon with some alternative workouts for LT training that you might like to try. Good luck with your first marathon preparation. Which one are you running?
ReplyDelete