A quick internet search on how to train for the marathon can leave your head spinning on. In fact, you could fill a small library with books on the subject. We’ve devoted a few articles on our website (including here and here) and even a full running vacation weekend to marathon training. However, below I’ve put together 3 of the most impactful, simple tips on developing a marathon training program. Let’s dive in!
Start with Hills
Even if you’re racing a flat marathon course (and particularly if you’re racing a hilly marathon course), consider beginning your program with some hill work. Hill training is a phenomenal way to improve your running efficiency and build strength in your legs. And importantly, hill training reduces the impact forces compared to a similar effort on flat ground. This makes it a great fit as an introduction to harder workouts early in a marathon training program.
Try incorporating a mid-week hill workout as part of the first 4-6 weeks of mileage building. This dedicated hill block may begin with something like 8 x 30 second uphill repeats and 90 seconds easy jog between each. Over the course of 4-6 weeks, progress up to 4 sets of hill repeats of (60s / 45s / 30s). If you’re spending 16-20 weeks in a marathon training program, a dedicated hill block forges a strong foundation to build from in the final 12 weeks. (For more insight into how we manage a shorter marathon buildup see this article.)
Many athletes start in too early with intense marathon work. This can leave you fatigued and run down by the time race day arrives. Beginning your plan with a hill block creates a strong foundation for the intense workouts that follow and a higher peak. Additionally, the non-specific nature of hill training helps you time your fitness so you’re at your best on race day, not before.
Marathon Training Program Dip
We almost always take 1 big dip in the middle of marathon training with the ZAP team. Marathon training is taxing on the body and allowing for proper recovery is crucial in your preparation. Most people work hard, but fail to recover properly, preventing them to be ready to run their best on race day. Again, it is difficult to train relentlessly for 16-20 weeks and be at your best on race day. Training intently for that period of time without a break often leads to fatigue that shows on race day.
Taking a planned “dip” in training is a great way to manage fatigue. Roughly halfway through a marathon training program take a pullback. This should be roughly 2-3 days off from running followed by 3-4 short, easy runs the rest of the week. During the dip week, skip the workout and long run. The goal with this week is to freshen up the legs and allow the body to absorb the training to date. If you take a 2-3 days off and maintain some short, easy running the rest of the week you’ll maintain fitness. The break allows the body to adapt fully to the first block of marathon training. This allows you to grow your fitness while giving your legs the rest they need to train at a higher level in the following weeks.
Carefully Consider Intensity
It takes hard work to realize your potential in the marathon. However, most people misconstrue what hard work looks like. The 2 biggest factors that contribute to marathon success are consistency in your weekly mileage and long runs. Intensity of training is important to realize your best performances, but it sits behind these 2 factors.
However, many athletes get this equation flipped and prioritize high intense work. As a result, most marathon training programs are structured with 2 hard mid-week workouts and a long run. For most runners this is a demanding schedule and makes recovery and adaptation a challenge. We’ve seen a tremendous amount of success reducing weekly workouts from 2 to 1. That 1 mid-week workout can be a bit longer and should focus on improving your anaerobic threshold. Meaning, you want to finish it feeling like you have run it a bit faster or done more.
Reducing the number of high intensity days allows us to improve recovery between the weekly workout and long run. It also allows athletes to handle higher overall weekly mileage with less risk. Often, running a bit more volume at a lower overall intensity, yields greater marathon performances. Some of this is due to improving our ability to recover from high intensity. Some of this is that running more in training helps strengthen the body for the 26.2 mile distance.
If these 3 principles are new concepts, incorporating them into your next marathon training program will improve your chances of success. To make sure you don’t miss out on our regular news and training tips or for more information on ZAP Coaching services check out the links below!
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