CAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME

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Candice Poole
6 years ago
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1 CAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME This marathon plan is designed for runners who currently run 30 to 40 kilometers and whose goal is to complete the marathon distance in under 4 hours. You should have at least one year of running experience before starting the programme and should be have the capacity to train at least 4 days and kilometers per week. The Long Runs The most important component of the training programme is the weekend long training run. You can juggle with the other runs of the week, but never miss your long run. This run will train your body to be able to handle the fatigue at the end of the marathon. To lessen the impact of these long runs on your body and to shorten the time taken to recover from them, it is advisable to try to do some of the distance on gravel/woodchip paths. The impact is less than on tarmac and you will save your legs for the next weeks training. Ensure a good recovery routine after these long runs. The long training runs are also a good time to practice taking in fluid and energy supplements during your run. When running for longer than 2 hours as you will be doing in the marathon, feeding becomes an important component. Not everyone tolerates consuming fluids and energy foods during the run and this is something you will need to get your stomach used to. You will also need to experiment with a routine that works for you. These long runs also need to be taken very easy. It is not about how fast you run them, but rather time on your feet. Faster Training Midweek The bulk of the training programme is focused on building distance on the legs. I do however include some faster running as this will enable you to be more energy efficient when running at the slower marathon distance. Time Tests The regular time tests will give you an indication on whether your fitness is improving and whether you are on track for you goal. You should be able to run the goal time for the half marathon 5-6 weeks before the marathon race day. Recovery Weeks Fitness gains occur during the recovery period after hard training. If you continue to train hard without allowing time to recover then you are likely to end up burned out, ill and or injured. Therefore you will

2 notice that the training programme alternates hard running days with rest days and that every 4 th training week is an easy week. It is important that you take the rest days as seriously as your hard training days. Cross Training If you are not already doing additional training e.g. Gym, cycling, swimming, do not add anything extra. The load of the training programme is already a lot on your body. Don t be tempted to replace runs with cross training. To run a marathon successfully you need to spend time on your feet running. If you are already doing additional training then you might need to reduce these sessions as you increase your running. It is important to remember that cross training is just that, training. Therefore putting other training activities on your rest day is not resting and will inhibit your recovery. Races Don t do more than one race every 4 weeks and try to choose races that fall in the recovery week in which you would do the 5km time test on the programme. These races should only be 10 or 15 kilometers. You can include one 21.1km race 5-6 weeks before your goal marathon. If you are doing a race on the Saturday then skip the 5km time test on the Wednesday and use the race as your time test. Good luck with the training! Coach Kathleen

3 TRAINING PROGRAMME DETAILS Goal Race: Goal Date: Goal Distance: Goal Time: Goal Pace : Cape Town Marathon Sunday, September 22, km 3 hours 59 min 05:39 /km or 10.6 km/h These are the estimated times you need to be able to run for shorter distances to do a 3:59 marathon Time Pace /km Speed km/h Goal 5k 25 min 12 sec 5: Goal 10k 52 min 28 sec 5: Goal 21.1k 1 hour 55min 6sec 5:27 11 Paces at which to train Training Paces Heart Rate %of Max Talk Test Very Hard Pace 85-95% Hard to talk Hard Pace 80-85% Can talk but not for long Medium Pace 75-80% Talking possible but not conversation Easy Pace 60-70% can have a deep and meaningful conversation LSD 60-75% can have a deep and meaningful conversation Below is the 16 week programme -

4 Mon Tues Wed Thurs Fri Sat Sun Week 1 03-Jun Jun Jun Jun Jun Jun Jun-13 REST Pace REST Pace REST Pace Week 2 10-Jun Jun Jun Jun Jun Jun Jun-13 REST Pace REST Pace REST Pace Week 3 17-Jun Jun Jun Jun Jun Jun Jun-13 REST Pace REST Pace REST Pace Week 4 24-Jun Jun Jun Jun Jun Jun Jun-13 REST Easy 20 minute run and 4x100m accelerations 5km Time Test Pace REST Pace REST Week 5 01-Jul Jul Jul Jul Jul Jul Jul-13 REST 10km Hilly Run. REST Pace REST Pace Week 6 08-Jul Jul Jul Jul Jul Jul Jul-13 REST 10km Run. Run the first pace Run the last Pace REST 10km Hilly Run. REST Pace

5 Week 7 15-Jul Jul Jul Jul Jul Jul Jul-13 REST 12km Run. Run the first pace Run the last Pace REST Pace REST Pace Week 8 22-Jul Jul Jul Jul Jul Jul Jul-13 REST Easy 20 minute run and 4x100m accelerations 5km Time Test Pace REST Pace REST Week 9 29-Jul Jul Jul Aug Aug Aug Aug-13 REST 12km Hilly Run. REST Pace REST Pace Week Aug Aug Aug Aug Aug Aug Aug-13 REST 12km Run as follows: Run Run Run Run REST 15km Hilly Run REST Pace Week Aug Aug Aug Aug Aug Aug Aug-13 REST 12km Hilly Run. REST Pace REST Pace

6 Week Aug Aug Aug Aug Aug Aug Aug-13 REST Easy 20 minute run and 4x100m accelerations 5km Time Test Pace REST Pace REST Week Aug Aug Aug Aug Aug Aug Sep-13 REST Easy 20 minute run and accelerations REST Pace REST Pace Week Sep Sep Sep Sep Sep Sep Sep-13 REST pace. Run last pace REST Pace REST Pace Week Sep Sep Sep Sep Sep Sep Sep-13 REST Easy 20 minute run and accelerations 5km Time Test Pace REST Pace 10km Easy Run Week Sep Sep Sep Sep Sep Sep Sep-13 REST Easy minute run Include some short m accelerations (3-5) REST Easy minute run Include some short m accelerations (3-5) REST 10-15min easy jog. RACE DAY! GOOD LUCK!

The Coalface Team have put together a training programme for each race.you have the whole summer ahead of you to get out and enjoy the exercise and

The Coalface Team have put together a training programme for each race.you have the whole summer ahead of you to get out and enjoy the exercise and your local countryside. No matter where you live, urban