This is the second article in my series on preparing for the marathon, focusing on the crucial step of choosing and adapting a training plan. The first article, which can be seen here, dealt with getting fit enough to follow a marathon training plan. Before we get into the details of how to choose a training plan, I think there is a fundamental question that needs to be addressed: What is the point of following a marathon training plan?
What is the point of following a marathon training plan?
The lowest mileage marathon training plans will still require you to cover at least 260 miles (420km) in a 16-week period. In other words, 10x the distance you are going to do on the day of the marathon. Why do all those miles??? Well, it turns out that there are three critical pillars for the marathon, that get significantly better from running regularly:
- Your Energy Systems: Running a marathon demands a highly efficient aerobic engine. This means your body must excel at using oxygen to produce energy. Training consistently improves this efficiency, mainly through increased mitochondrial density. Think of it like building a powerful engine – the more you train aerobically, the better your body becomes at burning fuel efficiently and minimizing the build-up of lactic acid, which causes muscle fatigue.
- Your Musculoskeletal System: Running repeatedly stresses your muscles, tendons, ligaments, and bones. A gradual increase in mileage, as outlined in a well-structured plan, allows your body to adapt and strengthen. This minimizes the risk of overuse injuries. Furthermore, training at different paces and incorporating activities like weight training or cross-training helps build overall strength and resilience.
- Your Mental Toughness: Anyone who has run a marathon will tell you that a BIG part of it is the mental challenge. Running when you are tired, running in bad weather, running when you can’t be bothered is hard. Having a plan to follow can lighten that mental load and keep you on track.
By adhering to a well-designed training plan, you’ll progressively strengthen your aerobic engine, build resilient musculoskeletal function, and cultivate the mental fortitude needed to conquer the marathon distance
Finding a Marathon Training Plan That Fits Your Life
When I talk to my patients or running clients about choosing a running plan, the most important factor I emphasise is finding one that fits seamlessly into your existing life.
- Analyze your schedule: Consider your work commitments, family responsibilities, and other life demands.
- Assess your current fitness level: Be honest with yourself about your baseline fitness. A plan designed for elite runners won’t be suitable for beginners.
- Choose a plan that aligns with your goals: Are you aiming for a personal best, simply finishing, or enjoying the experience?
Once you have worked out what you can commit to, you should try and find a plan that follows the following principles:
Principles underlying a good training plan
A good marathon training plan will be built around the principles of gradual progression and should prioritize easy running. You can expect to see a gradual increase in weekly mileage, with a focus on building a strong aerobic base through consistent easy runs done at a conversational pace (see my article on the easy run here). There should also be a variety of runs at different efforts/paces. These will include
- A long run each week, gradually increasing in distance over time. Importantly, the long run should not exceed 30% of your total weekly mileage to minimize injury risk. It should also not last for over 2.5hrs or at the very most 3hours.
- Tempo runs: These are sustained efforts at a comfortably hard pace.
- Marathon pace practice: learning what it feels like to run at your marathon pace is very important. This is especially true in the second half of your training plan.
- Interval training: These involve short bursts of high-intensity effort followed by periods of recovery. They include runs such as 800m repeats, hill sprints as well as longer intervals. Beginners are often surprised that marathon training involves any fast running. However, numerous studies have shown that incorporating interval sessions can lead to significant improvements in running performance, including:
Increased VO2 max: increases the body’s ability to use oxygen, which is crucial for endurance performance.
Improved running economy: Becoming more efficient, means you can run at the same pace with less effort.
Lactate threshold: Delays the onset of fatigue by increasing the lactate threshold when lactate production exceeds clearance.
Greater mental toughness: Developing mental resilience and the ability to push through discomfort is essential for the marathon.
The plan should avoid two hard days in a row, so you shouldn’t do interval training the day after the long run or a tempo run. This allows your body sufficient time to recover between intense workouts.
As well as all the running, a well-designed plan will incorporate key elements like strength training and recovery. Strength training, particularly exercises like squats, deadlifts, and hip thrusters, will be included to build strength and prevent injuries. Core strength is also a priority. The plan will also emphasize the importance of adequate rest and recovery, including rest days and incorporating active recovery strategies like easy walking or swimming.
Key Considerations For Gettig the Most from Your Marathon Training Plan
- Flexibility is Key: Life happens! Be prepared to adjust your plan based on illness, injury, travel, or unexpected events. Don’t be afraid to miss a scheduled workout or shorten a long run if necessary. I always say that a good plan is written in pencil, not pen!
- Rest and Recovery: Include adequate rest days in your plan. These are crucial for allowing your body to recover and adapt.
- Finding a Running Coach: For some runners, the guidance and support of a coach can be invaluable. A qualified coach can provide personalized training plans, offer expert advice on technique and injury prevention, and help you stay motivated and on track. Finding a coach who aligns with your goals and training style can significantly enhance your marathon training experience,
- Nutrition and Hydration: Proper nutrition and hydration are essential for optimal performance, injury prevention and recovery during marathon training – its not just about carb loading in the last week! You want to make sure that you are taking on enough calories for this new level of exertion with a good balance of proteins, carbohydrates and healthy fats. This is especially important on the days when you do your hard efforts such as long runs and faster runs. Staying hydrated throughout the day and replenishing fluids after workouts is equally important. You should also practice taking on fluids and energy during long runs as this will be vital on the day. Consulting with a sports nutritionist can help you create a personalized nutrition plan that meets your individual needs.
- Age, experience, fitness, gender, weight, and even factors like sleep patterns and dietary needs – it all matters. Marathon plans written for “everyone,” by definition, can’t fully account for your unique circumstances. For example, consider whether you need more recovery time than a standard plan suggests, especially if you’re older, have a history of injuries, or have a demanding job. Life stage plays a significant role too: Parents with young children may need to adjust training schedules around family commitments, while those with demanding careers might require more flexibility. Recognizing these individual differences is crucial for creating a sustainable and successful training plan.
Examples of Marathon Training Plans:
The primary objective of this article is explain why a marathon training plan is important and what some of the key features of a good one will be. Below are some examples of free and paid for marathon training plans that do just that.
- Free Resources:
- Garmin Connect: Offers a variety of free plans, including beginner, intermediate, and advanced options. You can customize these plans to fit your specific goals and fitness level.
- Hal Higdon: Provides a range of free plans for all levels, from first-timers to experienced marathoners.
- Paid Resources:
- Hanson’s Marathon Method: Known for its emphasis on high mileage and speedwork. Offers structured plans for various levels.
- Jack Daniels’ Running Formula: A classic resource that uses a pace-based approach to training. Requires some understanding of running paces.
- Waitz’s Run Your First Marathon: A popular and well-regarded plan specifically designed for first-time marathoners.
Important Note: This article provides general guidance. Always consult with a qualified healthcare professional, such as an osteopath or sports physician, before starting any new training program. They can assess your individual needs and advise you on the best approach for your specific circumstances.
In the next article, I will discuss how to avoid injuries and strategies for dealing with them if they arise during your marathon training.
