FULL MARATHON TRAINING PLAN

Transcription

1 MWM FULL MARATHON TRAINING PLAN 3 Months Training Plan

2 Table of Contents Document History... 2 Objective... 3 Assumptions... 3 Recommendation... 3 Workouts Description... 3 Warm Up (WU)... 4 Cool Down (CD)... 5 Easy Runs... 5 Long Runs... 6 Fast Finish Long Run... 6 Hill Repetitions Hill Reps... 6 Tempo Run... 6 Tempo / Cruise Intervals... 6 Fartlek... 7 Speed Intervals... 7 Recovery... 7 Full Marathon Training Plan... 8 Training Paces... 8 Training Paces for a FM 3h:30min finishing time... 8 Training Paces for a FM 3h:45min finishing time... 8 Training Paces for a FM 4h:00min finishing time... 8 Training Paces for a FM 4h:15min finishing time... 9 Training Paces for a FM 4h:30min finishing time... 9 Training Paces for a FM 4h:45min finishing time... 9 Training Paces for a FM 5h:00min finishing time Training Paces for a FM 5h:15min finishing time Training Paces for a FM 5h:30min finishing time Training Paces for a FM 5h:45min finishing time Training Paces for a FM 6h:00min finishing time Training Paces for a FM 6h:15min finishing time Training Paces for a FM 6h:30min finishing time Day to Day Training Plan Glossary / List of Abbreviations Full Marathon Training Plan Karsten v1.0

3 Document History Version Modification Author Date 1.0 Release Karsten November 20, 2015 About Karsten Karsten is a passionate fitness professional with certifications as Personal Trainer (ACE), Run-Fit Specialist and Barefoot Training Specialist (EBFA). Sport and fitness always have been an important part in his life. In his younger years he represented his state in soccer and volleyball. Today he is an avid runner with a number of top positions at 5km to 50km races. He has been a member of 2XU Runners Malaysia since its establishment in In that role he shares running knowledge and trains other running enthusiasts during running clinics. You can also find him as a pacer, supporting local running events. His personal blog is another channel that he leverages on, to share his experiences, tips and views about running and fitness. Figure 1 - Karsten at Seremban HM 2015 (photo: Daryl Cheah) Recently, Karsten gave up his corporate job of 19 years to pursue a new exciting career in the fitness industry. He runs a specialized Personal Training studio offering innovative training methods, addressing the needs of today s busy lifestyle. His training method is an alternative to strength training in conventional gyms, saving you considerable time. The methodology is scientifically proven through research in top sports universities. Celebrities, top athletes of all major disciplines and most successful sports teams have adopted this method. Karsten now makes this available to everybody. Get in touch with him via (karsten@marathonorange.com) or follow him on Facebook ( 2 Full Marathon Training Plan Karsten v1.0

4 Objective This training plan describes the preparation for a Full Marathon (42.195km) aiming at finishing times from 3h:30min to 6h:30min. The dates in the plan are aligned to the Malaysian Women Marathon taking place March 06, The plan can be followed by the runner herself without supervision by a running coach. To allow and ease self-guidance the workouts chosen avoid too much complexity without compromising the target. Assumptions Should you deviate from the assumptions below, adaptation of the plan to your individual needs may be required. Should you require support for this, do seek assistance from MWM mentor/support, experienced runner or running coach. 1) You are physically fit enough for this training program and have a respective clearance from your physician if you have any doubt or health condition 2) You have been running 40km or more a week consistently over at least six months 3) You are committed to invest 1 to 2 hours a day on 4 to 5 days a week for running training, whereas the Sunday long run may require more time depending on to be covered 4) You have all the apparel and gears (running watch, running glasses, visor/cap, etc.) required for running 5) You know about the hydration and nutrition requirements in the climate and area you are training and racing Recommendation Even though this plan can be followed without external direction it is still recommended to seek the advice of MWM mentors/support or running coach to discuss progress. Depending on progress, the objective or training (e.g. paces) may have to be adjusted based on actual results. In this context it is important to understand that no size fits it all when it comes to running training plans. The suggested plan is rather intense with normally two quality, meaning physical demanding, sessions on Tuesday and Thursday. Thus, always listen to your body. It is completely OK and mandatory to skip a session or replace it with an easier one, should you feel too fatigued and require longer recovery. Should a workout be missed, do not increase the intensity or duration of the next workout, as this may exert your body too much, weaken it and increase the risk of injury or exhaustion. Complement this running training with strength training improving overall strength. Strength training contributes positively to running performance and injury prevention. Workouts Description Rating of Perceived Exertion (RPE) For the suggested training paces below you require a GPS running watch or a stop watch on a track or treadmill belt, to monitor pace and run. If none 3 Full Marathon Training Plan Karsten v1.0

5 of this or similar means are available it is suggested to run based on RPE. It is used to describe the level of perceived intensity of the workout. It takes a bit of practise to run based on RPE but you may find it useful. The values of the initial Borg s Scale can be multiplied by 10 to get an indication of the heart rate related to the respective exertion. For example a heart rate from 120 to 150 is considered a moderate workout, indicated with green background in the figure below. For the description of the workouts in this training plan, the Modified Borg scale (0 10) is used. Figure 2 Rating of Perceived Exertion Original Borg s Scale vs. Modified Borg Scale (Source: Warm Up (WU) WU is an essential phase of every workout and has to be done at the beginning of every session/race. The objective is to reduce injury risk and allow increased performance during the actual session. There are three components of a proper WU: 1) Warm Up Run Run for 2 to 3 km at Easy pace 2) Stretching and Muscle Activation Do following Dynamic Stretching (DS), Active Isolated Stretching (AIS) holding the stretch for 3 seconds and Muscle Activation (MA) exercises: Exercise Focus Area High Knees DS Quadriceps, Hip Flexor Butt Kicks DS Hamstrings Leg Lifts / Tick-Tock DS Ab- and Adductors Toy Soldier DS Quadriceps, Hip Flexor, Hamstring Hacky Sack DS Adductors, Quadriceps (medial) 4 Full Marathon Training Plan Karsten v1.0

6 Heel Raises / Heel Stand DS Hamstring Donkey Kicks DS Glutes Tight Rotation MA Core, Oblique Reverse Flies MA Shoulder, Posterior Deltoid, Rotator Cuffs Arm Pull Backs DS Triceps, Shoulder, Chest Walking Lunges AIS Hip Flexor Lateral Lunge AIS Adductors Table 1 - Warm Up Exercises 3) Strides Do three 50m to 100m quick runs at your goal workout or race pace. The objective is to get your heart rate up in preparation of the subsequent session REMARK: For long and/or slow runs you may skip strides and reduce the warm up run but always do the stretching and muscle activation exercises. Just be very cautious when doing those exercises without or little warm up run. Cool Down (CD) CD is an essential phase of every workout. There are two components of a proper CD. 1) Cool Down Run Run for 2 to 3 km at Easy / Recovery pace 2) Static Stretching Do following Static Stretching (SS) holding the stretch for 30 seconds, do 3 sets each: Exercise Focus Area Pike Stretch (or similar) SS Calves Quadriceps Stretch SS Quadriceps Hamstring Stretch SS Hamstring Lateral Lunge SS Adductors Mountain Climber SS Hip Flexor Dynamic Pigeon SS Glutes Table 2 Cool Down Exercises Easy Runs The Easy Run builds your endurance and represents the highest ratio of your workouts throughout your week and race preparation. The RPE should be somewhere between 4 and 6, with the run lasting anywhere between 15 to 90 minutes. As with all other workouts it is essential for the overall success of the training program to maintain the level of exertion or pace throughout the entire run. Don t run faster just because you can, as this may impact the quality of your next hard session. If you feel tired or can t maintain the minimum pace, consider aborting the run, as this is an indication you are not rested enough to make the run count. A nice option for the Easy Run is to do it on trail. Depending on the terrain your pace will be slower, thus use RPE to choose the right intensity. 5 Full Marathon Training Plan Karsten v1.0

7 Long Runs The Long Run aka LSD (Long Slow Distance) is normally done once a week. Most leisure and amateur runners prefer the weekend for this run. It builds your endurance for long races. The RPE should be somewhere between 4 and 6, with the run lasting anywhere from 90 minutes to many hours. The effort will feel harder as the run progresses The Long Run is the ideal opportunity to get to know your body better over the stretch of many km. Use this run testing the clothes, shoes and gadgets you plan to run the actual race with to avoid unpleasant surprises on race day. Fuel and hydration strategies have to be tested during such runs as well. Important rule: Don t try anything new on race day. Fast Finish Long Run Identical to the Long Run but pace over the last km is increased. This conditions the body to maintain targeted race pace with increasingly fatigue muscles. Hill Repetitions Hill Reps Fine change from the usual runs you do. The objective of this workout is to build strength and improve running form. For this workout identify hills or slopes with the required length. The inclination of the hill should not be too steep, main objective is to complete the session with good running form and level of intensity. Important for this workout: Throughout the uphill run, keep your eyes looking at the top of hill ahead of you Shorten your stride Raise your knees higher than normally Swing your arms stronger than normally supporting your uphill movement. Remember to bend your arms at elbow level by 90, swinging them perpendicular to your trunk, don t cross them in front of your body beyond the centre of your body Use the way back to the bottom of the hill to recover, jog slowly or walk if you have to Tempo Run Stamina workout, you are running around your Acidosis Threshold (AT aka Lactate Threshold LT). The RPE should be somewhere between 6 and 8, with the run lasting not longer than 40 minutes. Don t run faster than your target pace, even if you feel you could. This would push you into your anaerobic zone leading to acidosis of the muscles impacting needed recovery and subsequent workouts. Tempo / Cruise Intervals Stamina workout similar to Tempo Runs, only the workout is divided into intervals. This makes the Tempo / Cruise Interval run both physically and psychologically easier and increases the that can be run at respective pace in a single workout. The rest period for Tempo Intervals is normally 1 minute, to avoid too much rest that void the training effect. 6 Full Marathon Training Plan Karsten v1.0

8 Don t run faster than your target pace, even if you feel you could. This would push you into your anaerobic zone leading to acidosis of the muscles impacting needed recovery and subsequent workouts. Fartlek Swedish coach Gösta Holmér developed this workout in 1937 to boost the Swedish cross country team performance, having lost in previous years to the Finns (Source: Wikipedia). It s Swedish and can be translated into speed-play (Fart-Lek). There are many variations of this workout, such as time run, time of the break or pace run. In this plan only structured Fartlek is foreseen, meaning the time of the fast run and rest is fixed. This workout improves your speed, running posture and cadence. Run the fast segments at an RPE between 8 and 9 with focus of having sufficient strength to run the last interval at a similar pace as the first interval. Speed Intervals The Speed Interval pushes you into your anaerobic zone, meaning you can t maintain the run pace for much longer than around 6 minutes. The objective is to improve the maximum oxygen your body can consume, which is called VO2max. Related improvements are the improvement of your default pace as well as stamina, as the Acidosis Threshold (AT) and VO2max are related. Run the speed intervals at an RPE effort of 8 to 9. The rest period is normally 3 minutes, try to jog slowly during the rest period and stand only if you must. Don t go faster even if you feel you could, first of all when it is the beginning of the session. Should you slow down too much as the session progresses and you can t maintain the intensity, abort the session as it would miss its objective. Recovery Recovery runs are to be taken very serious. They normally follow on the day after very tough quality sessions to stimulate blood circulation and the movement apparatus at very low intensity (RPE between 2 to 3). Limit recovery runs to 40 minutes. 7 Full Marathon Training Plan Karsten v1.0

9 Full Marathon Training Plan Training Paces Depending on your FM finishing time target, pick the applicable training paces from one of the tables below. Training Paces for a FM 3h:30min finishing time Min. 0:04:58 0:05:01 0:05:40 0:04:21 0:04:23 0:04:27 0:04:39 0:04:05 0:04:54 0:06:50 Max. 0:05:37 0:05:49 0:06:06 0:04:29 0:04:33 0:04:38 0:04:51 0:04:18 0:05:14 0:07:03 Table 3-3h:30min FM Training Paces & s Training Paces for a FM 3h:45min finishing time Min. 0:05:17 0:05:19 0:05:59 0:04:38 0:04:39 0:04:46 0:04:58 0:04:22 0:05:15 0:07:19 Max. 0:05:55 0:06:08 0:06:26 0:04:47 0:04:51 0:04:56 0:05:10 0:04:37 0:05:35 0:07:31 Table 4-3h:45min FM Training Paces & s Training Paces for a FM 4h:00min finishing time Min. 0:05:37 0:05:38 0:06:17 0:04:57 0:04:58 0:05:04 0:05:16 0:04:40 0:05:36 0:07:48 Max. 0:06:13 0:06:28 0:06:46 0:05:05 0:05:09 0:05:14 0:05:30 0:04:52 0:05:57 0:07:59 Table 5-4h:00min FM Training Paces & s 8 Full Marathon Training Plan Karsten v1.0

10 Training Paces for a FM 4h:15min finishing time Min. 0:05:57 0:05:59 0:06:36 0:05:11 0:05:16 0:05:21 0:05:34 0:04:53 0:05:57 0:08:11 Max. 0:06:31 0:06:46 0:07:06 0:05:24 0:05:27 0:05:32 0:05:49 0:05:11 0:06:18 0:08:29 Table 6-4h:15min FM Training Paces & s Training Paces for a FM 4h:30min finishing time Min. 0:06:17 0:06:18 0:06:54 0:05:30 0:05:34 0:05:40 0:05:52 0:05:09 0:06:12 0:08:40 Max. 0:06:50 0:07:04 0:07:26 0:05:41 0:05:45 0:05:49 0:06:08 0:05:25 0:06:39 0:08:56 Table 7-4h:30min FM Training Paces & s Training Paces for a FM 4h:45min finishing time Min. 0:06:36 0:06:38 0:07:13 0:05:48 0:05:52 0:05:57 0:06:11 0:05:25 0:06:31 0:09:09 Max. 0:07:07 0:07:22 0:07:45 0:06:00 0:06:03 0:06:08 0:06:27 0:05:43 0:07:01 0:09:24 Table 8-4h:45min FM Training Paces & s 9 Full Marathon Training Plan Karsten v1.0

11 Training Paces for a FM 5h:00min finishing time Min. 0:06:57 0:06:58 0:07:30 0:06:06 0:06:09 0:06:12 0:06:28 0:05:40 0:06:49 0:09:31 Max. 0:07:25 0:07:42 0:08:05 0:06:16 0:06:22 0:06:27 0:06:46 0:05:56 0:07:19 0:09:53 Table 9-5h:00min FM Training Paces & s Training Paces for a FM 5h:15min finishing time Min. 0:07:16 0:07:17 0:07:47 0:06:20 0:06:24 0:06:31 0:06:46 0:05:55 0:07:09 0:09:59 Max. 0:07:43 0:07:59 0:08:23 0:06:33 0:06:40 0:06:45 0:07:06 0:06:14 0:07:41 0:10:20 Table 10-5h:15min FM Training Paces & s Training Paces for a FM 5h:30min finishing time Min. 0:07:35 0:07:37 0:08:05 0:06:38 0:06:42 0:06:49 0:07:04 0:06:10 0:07:27 0:10:17 Max. 0:08:00 0:08:17 0:08:41 0:06:52 0:06:59 0:07:03 0:07:24 0:06:32 0:07:57 0:10:50 Table 11-5h:30min FM Training Paces & s 10 Full Marathon Training Plan Karsten v1.0

12 Training Paces for a FM 5h:45min finishing time Min. 0:07:55 0:07:57 0:08:24 0:06:56 0:07:00 0:07:07 0:07:22 0:06:26 0:07:45 0:10:45 Max. 0:08:19 0:08:34 0:09:00 0:07:08 0:07:17 0:07:20 0:07:42 0:06:44 0:08:19 0:11:14 Table 12-5h:45min FM Training Paces & s Training Paces for a FM 6h:00min finishing time Min. 0:08:14 0:08:16 0:08:42 0:07:14 0:07:19 0:07:25 0:07:40 0:06:41 0:08:04 0:11:13 Max. 0:08:38 0:08:52 0:09:19 0:07:27 0:07:34 0:07:39 0:08:01 0:07:01 0:08:40 0:11:42 Table 13-6h:00min FM Training Paces & s Training Paces for a FM 6h:15min finishing time Min. 0:08:33 0:08:36 0:09:00 0:07:26 0:07:32 0:07:43 0:07:58 0:06:57 0:08:21 0:11:41 Max. 0:08:57 0:09:11 0:09:38 0:07:44 0:07:52 0:07:58 0:08:19 0:07:18 0:08:55 0:12:12 Table 14-6h:15min FM Training Paces & s 11 Full Marathon Training Plan Karsten v1.0

13 Training Paces for a FM 6h:30min finishing time Min. 0:08:52 0:08:55 0:09:20 0:07:44 0:07:50 0:08:00 0:08:18 0:07:12 0:08:40 0:12:09 Max. 0:09:15 0:09:27 0:09:56 0:08:02 0:08:08 0:08:16 0:08:39 0:07:35 0:09:16 0:12:32 Table 15-6h:30min FM Training Paces & s 12 Full Marathon Training Plan Karsten v1.0

14 Day to Day Training Plan Week Description Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 7-Dec-15 8-Dec-15 9-Dec Dec Dec Dec Dec-15 Workout OFF or XT Easy Easy Hill Reps OFF or Easy XT or Easy Long Run min min 8 x 250m, Warm Up + Cool Down min min km 9 km 5 km 10 km 5 km 14 km Weekly Mileage 1 42 km 2 14-Dec Dec Dec Dec Dec Dec Dec-15 Workout OFF or XT Tempo Intervals Recovery Hill Reps OFF or Easy XT or Easy Long Run 4 x 1km w/ 1 8 x 250m, Warm min interval, min min min km Up + Cool Down WU + CD 10 km 4 km 10 km 5 km 14 km 43 km 3 21-Dec Dec Dec Dec Dec Dec Dec-15 Workout OFF or XT Tempo Intervals Recovery Hill Reps OFF or Easy XT or Easy Long Run 2 x 2km w/ 1 2 x 1km, Warm min interval, min min min km Up + Cool Down WU + CD 10 km 4 km 10 km 5 km 18 km 47 km 1 Weekly Mileage based on training paces towards a 4h:30min FM, your actual weekly mileage may defer 13 Full Marathon Training Plan Karsten v1.0

15 Week Description Monday Tuesday Wednesday Thursday Friday Saturday Sunday 4 28-Dec Dec Dec Dec-15 1-Jan-16 2-Jan-16 3-Jan-16 Workout OFF or XT Tempo Intervals Recovery Hill Reps OFF or Easy XT or Easy Long Run 4 x 1km w/ 1 12 x 250m, min interval, min Warm Up + Cool min min km WU + CD Down 10 km 4 km 12 km 5 km 18 km Weekly Mileage 2 49 km 5 4-Jan-16 5-Jan-16 6-Jan-16 7-Jan-16 8-Jan-16 9-Jan Jan-16 Workout OFF or XT Tempo Intervals Recovery Easy OFF or Easy XT or Easy Long Run 2 x 2km w/ 1 min interval, min min min min km WU + CD 10 km 4 km 8 km 5 km 14 km 41 km 6 11-Jan Jan Jan Jan Jan Jan Jan-16 Workout OFF or XT Tempo Run Easy Hill Reps OFF or Easy XT or Easy Long Run 12 x 250m, 4-7km min Warm Up + Cool min min km Down 11 km 9 km 12 km 5 km 20 km 59 km 2 Weekly Mileage based on training paces towards a 4h:30min FM, your actual weekly mileage may defer 14 Full Marathon Training Plan Karsten v1.0

16 Week Description Monday Tuesday Wednesday Thursday Friday Saturday Sunday 7 18-Jan Jan Jan Jan Jan Jan Jan-16 Workout OFF or XT Speed Intervals Easy Hill Reps OFF or Easy XT or Easy Long Run 6 x 1km w/ 3 12 x 250m, min interval, min Warm Up + Cool min min km WU + CD Down 12 km 9 km 12 km 5 km 26 km Weekly Mileage 3 64 km 8 25-Jan Jan Jan Jan Jan Jan Jan-16 Fartlek, Fast Finish Long Workout OFF or XT Easy Tempo Run OFF or Easy XT or Easy Structured Run km, last 15 x 1 min w km at min 6 km min min min. jog Marathon Goal Pace 10 km 9 km 12 km 5 km 30 km 66 km 9 1-Feb-16 2-Feb-16 3-Feb-16 4-Feb-16 5-Feb-16 6-Feb-16 7-Feb-16 Workout OFF or XT Speed Intervals Easy Tempo Intervals OFF or Easy XT or Easy Long Run 12 x 400m w/ 3 3 x 2km w/ 3 min interval, min min interval, min min km WU + CD WU + CD 11 km 9 km 12 km 5 km 30 km 67 km 3 Weekly Mileage based on training paces towards a 4h:30min FM, your actual weekly mileage may defer 15 Full Marathon Training Plan Karsten v1.0

17 Week Description Monday Tuesday Wednesday Thursday Friday Saturday Sunday 10 8-Feb-16 9-Feb Feb Feb Feb Feb Feb-16 Fast Finish Long Workout OFF or XT Speed Intervals Easy Hill Reps OFF or Easy XT or Easy Run km, last 8 x 800m w/ 3 12 x 250m, 12 km at min interval, min Warm Up + Cool min min Marathon Goal WU + CD Down Pace 12 km 9 km 12 km 5 km 28 km Weekly Mileage 4 66 km Feb Feb Feb Feb Feb Feb Feb-16 Fartlek, Fast Finish Long Workout OFF or XT Cruise Intervals Easy OFF or Easy XT or Easy Structured Run km, last 8 x 1000m w/ 1 6 x 2 min w km at min interval, min min min min. jog Marathon Goal WU + CD Pace 14 km 9 km 9 km 5 km 28 km 65 km Feb Feb Feb Feb Feb Feb Feb-16 Workout OFF or XT Tempo Intervals Easy Fartlek, Fast Finish Long OFF or Easy XT or Easy Structured Run 20 km with last 3 x 2km w/ 1 8 x 1 min w km fast at 40 min min min min interval min. jog Marathon Goal Pace 12 km 6 km 8 km 5 km 20 km 51 km 4 Weekly Mileage based on training paces towards a 4h:30min FM, your actual weekly mileage may defer 16 Full Marathon Training Plan Karsten v1.0

18 Week Description Monday Tuesday Wednesday Thursday Friday Saturday Sunday 29-Feb-16 1-Mar-16 2-Mar-16 3-Mar-16 4-Mar-16 5-Mar-16 6-Mar-16 Fartlek, Workout OFF or XT Cruise Intervals Easy OFF or Easy XT or Easy RACE Structured Weekly Mileage x 1 min w. 1 min. jog 4 x 1000m w. 200m jog 40 min min min MWM FM 70 km 7 km 10 km 6 km 5 km 42.2 km Table 16 - FM Training Day to Day Training Plan 5 Weekly Mileage based on training paces towards a 4h:30min FM, your actual weekly mileage may defer 17 Full Marathon Training Plan Karsten v1.0

19 Glossary / List of Abbreviations AIS AT CD CI DS FFLR FR GP km LR LS LT m Mi min. OFF PR SP SS TI TR WU XT Active Isolated Stretching Acidosis Threshold Cool Down Cruise Interval Dynamic Stretching Fast Finish Long Run Fartlek Run Goal Pace kilometre Long Run Leg Speed Lactate Threshold meters miles minutes No exercise Progression Run Speed Workout Static Stretching Tempo Interval Tempo Run Warm Up Cross Training END OF DOCUMENT Full Marathon Training Plan Karsten v1.0