TRAINING
RunThrough – Autumn Marathon Training Tips
Written by Steph Davis
Summer is coming to an end, which means the countdown to Autumn marathons is on! There are lots of great marathons at this time of year, from local ones in the UK to big City marathons overseas. We’ve put together some tips to help with your marathon training and prep.
Follow a Training Plan
There are numerous reasons as to why you should follow a training plan. A training plan will set out the right balance of training for you. It will make sure you have a variety of easy and hard runs. The faster sessions will push you out of your comfort zone but these are the sessions that will ultimately improve your time! A training plan will also ensure you build at the right rate and don’t ramp up mileage too fast. If we up our volume too soon, we increase our chances of injury. Lastly, a training plan gives you accountability. If we are following a schedule, we will be motivated to tick off the sessions rather than head back to bed or down to the pub!
Plan Ahead
Don’t put off your marathon training! A 16 week plan is recommended, especially if you are a first timer, but 12 weeks is do-able if you have a bit more experience. Not only do you want to start your training in plenty of time but you should also plan each week in advance. Where and when will you do your key sessions? If we plan ahead, they are more likely to happen.
Fuelling and Recovery
As training volume increases, so should rest, recovery and fuelling. Our body needs to recover to adapt to the hard training and avoid injuries, there are some essentials that you should be doing to aid recovery. Firstly, sleep; aim for 8 hours of sleep a night. Secondly, add some mobility to your weekly routine by going to a weekly yoga or pilates class or following an online session at home. Thirdly, fuel up before and after sessions, avoid doing fasted runs and ensure you are getting in carbohydrates and proteins. Lastly, listen to your body and be flexible. If you need an additional rest day because fatigue is accumulating then don’t be afraid to take it!
Practise Your Pacing
Use your training runs to practise your marathon pace. Get the body used to running at this effort and learn how the pace feels. This will make it easier on race day to dial into the right effort, so you don’t need to fully rely on your GPS to guide you around. At the early stages of your training block you might only be able to run 5k at this pace, but by building the distance week on week, your body will adjust and be able to cope for longer.
Race Plan
You’ll likely have a target time in mind but once training gets going you’ll have a better idea of what is possible, especially once you’ve got the longer runs under your belt. A few weeks before race day you will be in taper mode and have an idea of what shape you are in – so now is the time to put your final plan together. One of the most important things to think about is your pacing. Going out too eager or surging too often, could be the difference between a strong finish or a painful last few miles. Plan YOUR race, don’t go off piste because your best friend is going to do xyz. Focus on YOU, and whatever you decide, fully commit to it on race day!
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In this episode of RunThrough presents Gone Running, Ben Sheppard sits down with YouTube sensation @MarkLewisFitness
Mark’s channel has exploded with his no nonsense approach to his fitness journey, but how did it happen? Why did he decide to leave his career to pursue YouTube and where did the saying ‘Above Average’ even come from?
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NUTRITION ADVICE
What foods are best for recovery? Of course, having a varied diet high in protein is the athletes aim, but there may be foods that are great for you recovery that you didnt even know about!
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VIDEOS, PODCASTS & PLAYLISTS
Catch up on what the RunThrough Community has been up to with another RunThrough Chat episode with number 175 with Emma and Abby – HERE.
Our very own Matt Wood and Head Coach of New Levels Coaching, Lewis Moses, talk all things running to help inspire, influence and educate on the thing we love the most. – LISTEN HERE.
Our very own Lucy Harfield has started her own podcast – Pinch of Positivity. The podcast hopes to keep it real, talks straight and offer a fresh perspective on how to find the bright side of life – LISTEN HERE.
You can also find the next RunThrough Running Playlist on Spotify HERE.
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