The OBT 2018 London Marathon Training Plan - Novice

Transcription

1 The OBT 2018 London Marathon Training Plan - Novice Success requires the athlete to be mental and physical prepared to cope with the challenges involved with running 26.2 miles. This 20 week plan starts on Monday 4th December Note: if you are new to running it may be necessary to run / brisk walk the sessions until you build up your endurance - aim to gradually decrease the walking as the workouts go on. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 (walk) Fartlek** S&C*** Nice easy start! 20 - * min Tip: the first day of each training week is a rest day in order for you to recover after Sundays long run Tip: easy runs make up the bulk of the plan - don t forget to warm up and cool down. You may need to walk - try 5 min walk to warm up - then run as long as you can and walk half the time before running again (e.g. 4 min running with 2 min walking etc) - 5 min cool down. You can also add on min of core and flexibility exercise to your easy runs Goal: pacing is optimal for easy / steady runs. A common error is to run easy runs too fast. Check your heart rate, breathing, and perceived exertion to make sure you re running easy - marathon training requires you to work at different intensities to challenge different systems which results in adaptations and progression 1 Main set: 10 min Speed play: challenge yourself to run 4 or 5 times at a slightly faster pace to see how this feels - to become familiar with different zones. Walk or jog between efforts Tip: this can be done at home. Try single leg squats, step ups and abdominal crunches for example - get advice from an exercise professional on the types of exercises you need to do to support your running Goal: prepare for tomorrow by planning to run relaxed and easy and let the miles go by - take 10 min today to try to visualise yourself running like this, try to get an idea of how good this feels Tip: if you walked on Tuesday aim to run for longer with shorter walks (e.g. 5 min running with 2 min walk etc) Practice: this is your first long run - self-talk can help motivate and build confidence - try it when motivation is waning * See the Marathon Training Guide to work out your own training zones ** Fartlek translates as speed play - continuous steady running with periods intermixed with random, unstructured periods of higher effort - I use fast running between alternate lampposts as an example as these are not at a set distance apart, however you could also use trees, signposts, end of the road, blocks, or hills - or a mix of them all *** S&C - strength and conditioning - these workouts supplement running and build muscular strength, endurance, flexibility and stability. Seek advice from an exercise practitioner or see the Marathon Training Guide for a few simple exercises

2 Week 2 Fartlek S&C min min -2 Tip: rest days allow the body to recover and adapt, and prepare for the next training day Tip: easy runs condition the legs to handle the race distance. Again try to reduce the ratio of walking to running Goal: think about starting a training diary, for example record what you ate before a good run or what you ate before a bad run, how far you ran, did you have to walk, what went well, what didn t 1 increasing to zone 2 Main set: as week one challenge yourself and play with some pace and maybe try running up an incline or two Tip: strength and conditioning exercises reduce the risk of injury - practice a core, stability, strength, balance and flexibility routine to keep yourself healthy and injury free - up to three times a week Practice: focus on preparation by making sure everything is ready for your long run tomorrow Practice: take a gel or drink whilst running to get used to the feeling Week 3 Fartlek Cross train or S&C min -2 Note: every third week prepare for a slightly lighter training load allowing the body to recover and adapt to the previous stress of exercise - this is how you progress and improve Tip: easy runs build up and maintain your fat burning and oxygen delivery systems - don t forget you can add on min of conditioning exercise to your easy runs Aim: keep walking intervals to a minimum Goal: reflect on the training so far. How do you feel? Confident? Motivated? Tired?What and how do things need to change to succeed? Maybe its time to set some SMART goals (see the training guide for more details) 1-2 Main set: 10 min As with previous weeks play with different speeds / inclines - you should be getting an idea of how it feels to run in zones 2-3 Cross training: an activity which is not running e.g. swimming, cycling etc Goal: create a plan for the tough moments - coping strategies / techniques help us push on and get over difficulties - for example self-talk, controlling negative thoughts and emotions - these take practice just like physical endurance Tip: base endurance provides the platform for the rest of the training plan Practice: self- talk when you start feeling tired to help you stay motivated to run

3 Week min -2 Fartlek min and S&C 1hr - 1hr 10-2 Tip: stress plus rest results in progress - over stressing or under resting you will risk injury or burnout Tip: fitness takes time - by following the recommended paces and guide it will come - no need to be anxious or push harder - have trust in the plan Goal: check your training diary - can you see patterns /improvements in how you feel? Is there a pattern to your nutrition strategy and how your run was? Main set: 20- Speed play: run steady zone 2 and include 2 x (100m, 200m 300m and 400m zone 3-4 with equal distance recovery between) Tip: check in with yourself today after yesterdays hard workout. If you're feeling tired take the day off running and do some strength and conditioning exercises Tip: after a long or hard run post run recovery is accelerated by having a carbohydrate / protein drink within the first post run - be prepared for tomorrow Practice: try a mantra on your long runs - for example success is paved with determination, dedication and discipline Week 5 * S&C Progression run ** min 50 min 1 hr Tip: focus on and remember your good runs - don t dwell or invest in bad runs - learn from them and move on Goal: building an endurance base through easy runs provides the strength required for your race Reminder: stick to the prescribed pace range on easy days to avoid overtraining burnout and injury - this is a common runner s mistake 1 increasing to zone 2 Main set: 2 x (10 min zone 3 with 10 min recovery jog between) Tip: don t ignore aches and pains that are getting worse - it s better to treat, rest and beat it than deny it Tip: sleep is key to running well - try going to bed 20- earlier Goal: start steady but aim to run the last 10 min faster in zone 3 - although don t forget to allow 5-10 min for a cool down * Tempo - a faster paced run in zone 3-4. If you are running with someone very short questions / answers should be possible but not a full on conversation (conversation is possible in -2). ** Progression - start steady and gradually increase the pace / zones as the run goes on

4 Week 6 Optional easy run 40 min min min 1hr - 1hr 15-2 Note: this is a third week so the training load will be lighter - focus this week on your nutrition to refuel your body Tip: remember to keep up the conditioning exercises as the training volume increases to prevent injury - prehab is better than rehab! Goal: based on your training so far use an online calculator to work our your race pace for tomorrows workout 1 Main set: 2 or 3 x 1000m at race pace with 1000m easy jog between Tip: if you re tired take the day off Reflect: how was your race paced effort? Do you need to reassess your goals / pace? Did you evenly pace the workout? Tip: don't damage long workouts with reward eating - plan post training nutrition Week 7 Interval run ** S&C 45 min min 1hr 15-1hr 30-2 Goal: a challenging couple of weeks ahead so make sure you have the right mindset - reflect positively about your achievements so far Goal: try to throw in a mile or two at a higher almost race pace effort Goal: aim to enjoy the process and journey and try not to focus solely on the end result Main set: 4-5 x (3 min zone 3-4 with 1:ute recovery: the challenge is to control your pace) Note: weekly strength and conditioning will cease in the plan and be replaced by easy runs over the next few weeks - however it is important to continue with of conditioning on rest days or after easy runs Goal: revisit your coping strategies - are they working for you on your long runs? Goal: focus on keeping your running smooth and relaxed for the entire run - engage your core muscles that you've been working on * Interval - a structured workout with short, intense work efforts (zone 4-5) followed by a recovery period. The work interval should be hard, controlled and fast, you should be counting down the meters until you can stop and recover. The key is control and pacing the work, and recovering between, as you want to get to the end of the workout with the last interval as strong as the first!

5 Week 8 Interval run 40 min -2 1 hr - 1hr 10 1hr 20-1hr 40-2 Goal: last week included some challenging runs so today really focus on your recovery Tip: run this one steady - its a big week ahead - pace yourself Tip: this is the middle of a heavy training load period - make sure you recover smart with optimal rest and fuel Main set: 4 or 5 x (800m at marathon goal time in min (i.e. if your goal is 5hr 15 then run each 800m in 5 min 15) with the same time as recovery jog) Tip - see how you feel and respect you fatigue Tip: remember to follow your own optimal training zones and pace - try not to get carried away Note: the weekend runs are getting longer so practicing nutrition is key - use a fuel belt if needed to carry your drinks and gels Week 9 Race pace* Progression run 1 hr 1 hr - 1hr 10 1hr 30 Zones -3-1 Goal: a lighter week so focus on your mental preparations - are you still motivated? Confident in your training? Coping with the demands of training for a marathon? If not seek advice from family, friends, the charity or other experts. Note: to be successful quality rest is equally important as quality training Goal: you're midway through the training plan so you will have a good idea how its going. Now may be the time to set yourself some goals to help motivate yourself and keep you on track Main set: 3 x (1 mile at your race pace with 800m easy jog between) Reflect: how was yesterday? Do you need to reassess your goal? Did you evenly pace the workout? Did you run this better than the previous race paced effort? Goal: reflect on why you entered the race - this will inspire you for the second half of the training plan - maybe write it down or use it as a mantra on tough days Goal: start steady but aim to run the last 15 min faster in zone 3 - although don t forget to allow 5-10 min for a cool down * Race pace - run at your predicted race pace (see the Marathon Training Guide to work out your own pace)

6 Week 10 Run or cross train 45 min -2 1hr 1hr 30-2hr Zone 2-3 Goal: eat well and hydrate to replenish the body after yesterdays exertions and prepare for another increase in your training load Reminder: don t forget to include some S&C Note: to build the strength you need for the marathon you will see longer mid week easy runs appear in the plan - run them easy Task: check in with family and friends to make sure everything is on track - their support is vital Main set: 3 x (1500m zone 3-4 with 4 minute recovery jog between) Note - you re almost half way through so focus on maintaining motivation to follow the rest of the plan and staying injury free Tip: after a long or hard run post run recovery is accelerated by having a carbohydrate / protein drink within the first post run - be prepared for tomorrow Goal: to run as much of the time as possible - if you need to walk use this time to drink or have a gel as its easier to take in and digest - gather your thoughts and get going again Note: if you feel ready either this week or next try to find a half marathon to enter - it will help you feel ready for a race - help you brush up on race preparations - but don't overdo it Week 11 Interval run Run or cross train 1hr -2 1 hr 1hr 45-2hr Zone 2-3 Tip: success is based on consistency not on one particular workout or week Goal: you re in the middle of a two week loading block - use this run to recover - stay as relaxed as you can Task: is everything in place for race day - is accommodation / travel booked? Is your support organised? You don t need to be dealing with these things in the run up - be organised now Main set: 40 min 8-10 x (400m zone 3-4 with 400m recovery jog) Reminder: stick to the prescribed pace range on easy days to avoid overtraining burnout and injury - this is a common runner s mistake Goal: create your internal dialogue and script - your mind and body may complain but ultimately you are in charge Remember: building an endurance base through long steady runs provides the strength required for your race

7 Week 12 Race pace Progression run 1hr 1hr 10-1hr 20 1hr Tip: the training volume is lower this week so concentrate on running light and relaxed, and rejuvenating the mind and body Goal: focus on your running - does it feel different from week one - how have you progressed? Goal: check in on your training diary - can you see improvements in how you feel? Is there a pattern to your nutrition strategy? 1 Main set: 2 x (3000m at race pace with 1000m easy jog between) Reflect: how was yesterday? Do you need to reassess your goal? Did you evenly pace the workout? Did you run this better than the previous race paced effort? Goal: treat tomorrow as a race - prepare all you need tonight - visualise your morning - getting dressed - eating breakfast - how are the nerves - lear how to control your thoughts and emotions Goal: start steady but aim to run the last 20 min faster in zone 3 - although don t forget to allow 5-10 min for a cool down Week 13 Hill intervals * Run or cross train 45 min -2 1 hr 2hr - 2hr 30 Zone 2 Goal: a challenging couple of weeks ahead - make sure you have the right mindset - you re well on the way to the start line Tip: run this one steady - its a big week ahead - pace yourself but try to add a few race paced spurts Tip: how are your running shoes? This may be a good time to have your running reassessed as your gait may have changed - there is still enough time to run in new shoes Main set: 6 efforts running up a m incline (approximately 2 min per effort) with a recovery jog back down Tip - don t forget this is an optional run so see how you feel after yesterday s hard hills Tip: remember to follow your own optimal training zones and pace - try not to get carried - tomorrows run builds the leg strength you need for the marathon Goal: a bit of a step up in time this week - aim for miles Cool down: * Hill intervals - as interval runs but up a hill and recovering as you jog down before running up again in zone 4-5

8 Week 14 Long run 1hr -2 1 hr 40 min 2 hr 15-2 hr Tip: training volume is increasing but focus on the week in hand - don t get ahead of yourself Tip: in heavy training your legs may feel sluggish / heavy to start - this is normal so ease into your runs gently Goal: bad runs happen - practice changing the focus to a positive - be grateful you are able to run when others cannot 1 increasing to zone 2 Main set: 3-4 miles starting zone 3 increasing to zone 4 - pace yourself throughout to get to the end Goal: run light and easy - recover and prepare Tip: prepare well today, train well tomorrow Goal: to simulate the demands of a marathon - both physical and mental - try running the second half near your goal marathon pace - aim to do a mile or 2 more than last week Week 15 Progression run min 1 hr - 1hr 15 1hr 30-1hr Goal: recover smart - extra rest after yesterdays stressful workout it is important to maintain a healthy balance Tip: focus on your breath - make sure you are not breathing too hard for a run Goal: control the controllables - don t stress about things you can t control such as the weather 1 increasing to zone 2 Main set: 2 or 3 x (10 min zone 3-4 with 5 min recovery jog between) Note: to be successful quality rest is equally important as quality training Goal: take some time to look back at your training diary to see how far you've come Goal: as usual with progression runs start steady and aim to run the last strong in zone 3 - although don t forget to allow 5-10 min for a cool down

9 Week 16 Fartlek 45 min -2 1 hr - 1hr 15 2hr 30-3 hr Zone 2-3 Remember: nothing new on race day - so practice everything in the coming weeks Goal: take time to reflect on why you entered the race - this will inspire you for the next couple of hard weeks Goal: be prepared for all eventualities - visualise what can happen on race day and how you will deal with it - practice this often so coping becomes routine 1 increasing to zone 2 Main set: min zone 2 with 8 x second hard efforts Tip - this is an optional run - see how you feel Goal: practice your self talk I CAN do it, I Will do it repeat this often Goal: prepare like its race day - eat your pre race breakfast, practice your race nutrition, use coping strategies when it gets hard Week 17 1 hr 1hr 15-1hr 30 2hr 45-3hr 30 Zone 3 Tip: short cutting rest is a definite no as it often can lead to injury or athlete burnout Note: no more S&C after this week Goal: keep it simple - don t overthink your running - keep it relaxed Goal: check in with your support team - thank them frequently and check they are organised for race day Goal: run this steadily in zone don t forget to include time for a warm up and cool down Goal: your legs may feel heavy and tired after yesterday s effort so rest and recovery is vital Practice: get everything ready for tomorrows run - prepare like it is race day - practice your relaxation techniques and visualise your morning Goal - your last long run! Aim for miles to complete your endurance and leg strength preparation for your race Week 18 Run or cross train Progression run Your 3 week taper starts here min hr 45-2 hr Note: getting the taper right is key to racing to the best of your ability Goal: your legs may feel heavy and tired after Sunday s effort so rest and recovery is vital - keep this run light and in Note: the taper decreases the number of hours you train but maintains the intensity - this prevents you feeling sluggish on race day Goal - include a warm up, cool down and 20 min in zone 3 Goal: finish with a race pace 5 min Practice: get everything ready for tomorrows run - prepare like it is race day - practice your relaxation techniques and visualise your morning Pace: 45 min -2, 45 min marathon pace, 10 min just sub marathon pace - aim for a fast finish but don t overdo it

10 Week 19 Tempo Long run min 1hr 15-1hr Note: this is the start of your peaking phase - as you taper you will start to feel fresh and strong - ready to race Tip: take this one nice and easy - practice relaxing whilst running - finish with 5 min at marathon pace Goal: tomorrow is a confidence not fitness run - visualise yourself running relaxed and smooth at a tempo zone 3-4 pace Progressive warm up: 10 min -2 Main set: 2 x (8 min zone 3-4 with 2 minute recovery between) Tip: don t be tempted to train - tapering your training is vital to race readiness Note: tomorrow is your last chance to check race readiness and plans - equipment, nutrition strategy, mindset, coping strategies Goal: run half at your normal long run pace then half at your goal marathon pace with a cool down of 5-10 min Week 20 London Marathon Relax 26.2 miles at race pace - Zone 2-3 Tip: plan your week - think about registration, travel, nutrition, mindset, resting Weekly goal: to restore your mental and physical energy so you can peak for race day Tip: registration can be exciting - don't spend all day at the expo as this will tire your legs - do the minimum - go with a plan and stick to it - don't try anything new on race day no matter how good the sales team are! Warm up: 5 min Main set: 2 x (2 minute zone 3 with 2 minute recovery) Cool down: 5 min zone 1 Tip: carbohydrate loading starts Friday lunchtime and finishes with Saturday breakfast - then taper your intake for the remainder of the day - never end a meal feeling uncomfortably full Tip: include a few min of strides Goal: relax whilst running and burn off the nervous energy Quote: "the training is the hard part, now it's time to go have fun." Be prepared: get your bags packed for tomorrow - take time to relax and visualise your morning - take confidence from your training and preparedness Tip: today is about you - you ve done the training now it is time to reap the rewards and have a really great day / race Training plan devised and supported by:

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