Marathon Training

The Basics and Essentials

Jeff Plasschaert MS, CSCS
Triathlete/USA Cycling Coach

How Do I Begin Training for a Marathon?

Setting goals
Schedule/plan
Training Principals
Training Diary

Setting Goals

Long term/short term

Measurable
Realistic
Performance

Long Term/short Term Goals

Long

term goals - involve a longer time frame

Ex: improve 5k time from 25:42 to 22:30

Ex: complete marathon in 8 months

Short

term goals - goals you can achieve within a

relatively brief time
Ex: improve my 5k time from 25:42 to 24:30
Ex: race in two weeks

Specific Measurable Goals

Vague

goals

Ex: to become a better runner or to train harder

Specific

and measurable

Ex: run a 10:30 mile pace for a 5k by November

Example of Running Goals

Run 32:35 for 5k by November 1st. (10:30/mile)
Run 32:06 for 5k by January 1st. (10:20/mile)
Run 31:35 for 5k by March 1st. (10:10/mile)
Run 31:04 for 5k by May 1st. (10:00/mile)

Realistic Goals

Know your limitations

Be safe when choosing goals

Make them challenging

Examples
A

beginners unrealistic goal Winning Chicago

Marathon

 Realistic

goal Finish Chicago Marathon

running 10:30 per mile

Set Goals
Performance
vs.
Outcome

Outcome Goals

Major aspects are out of

your control
Ex: winning your age group

Lead to anxiety and

frustration

Performance Goals

Develop a plan
Goal: running a marathon in
February at 10:00 per/mile

Under your control

Build self-confidence

Positive

Example of Goal Setting

Long

Term Complete a marathon in a year

Short Term Compete in 5k next month
Measurable goal run 30 miles per week for the
next 10 weeks
Performance goal Finish marathon; running a
10:30 per/mile

Schedule and Plan

When does your event take place?

Work backwards from your event

Develop your running schedule

Plan your weekly/monthly training

periodization

Your Featured Event

Choose

an event (plan accordingly)

- Know date, time and location

Event - Five Points of Life Marathon

Date Sunday February 18th, 2007
Time 7:30am
Location Gainesville, Florida

Work Backwards
Develop

your training focus working backwards

from your chosen event

Plan your training

Develop

a weekly/monthly training program using

different intensities and periodization

Periodization

Having periods or repeated cycles

Day-to-day: should be hard-easy

Week-to-week: follow a progression pattern

Buildup, buildup, overload, and recovery

Month-to-month: low month of volume, high month of training

4-week Training Periodization Cycle

30

25

Buildup
Buildup

20

Overload
Recovery

15

10

0
Weeks of Cycle

Running Schedule
How

much time do you have to train?

Ex: Maximum 10hrs/week, Minimum 4hrs/wk

When

are you able to train?

Ex: Morning/Evenings

Where

are you going to train?

Ex: Home/Gym/Work

Periodization Plan for Marathon

Five

Points of Life Marathon

Recovery

Cycle February
Overload Cycle January
Buildup Cycle November/December

Training Principals
Training

Intensities
Types of training
Setting the intensity
Warm up/Cool down
Over training
Cross training

Training Intensities

Variables in the training plan

volume, frequency, and intensity

Volume measured in miles or hours

Frequency how often you train
Intensity how hard you train

Types of Training
Rest

Active

Rest

Aerobic

Speed

Training

Training

REST

Rest means REST

On

some days, the best training is no training at all

Inserted

following an extremely hard day of

training or illness

Active Rest
Also

known as recovery

Low

intensity

Following

hard workout or race

Aerobic Training

Bulk of time spent here

Increase bodys use of oxygen

Long steady run at low intensity

conversation pace

Speed training
Development
Connection

Race

of neuromuscular pathways

between brain and muscles

pace training

Intervals

Setting the Intensity

Rating
Scale

Heart

of Perceived exertion (RPE)

of 1-10

Rate

Keep

tabs on your effort

Not overextending (or underextending) yourself

Warm-Up/Cool Down
Purpose

of Warm-Up

Purpose

of Cool Down

Purpose of Warm-Up
Preparing

the body for work

- perfusion of muscles with blood
- dilation of blood vessels
- increased muscle and body temp
- increased heart rate
Getting ready for your training/racing session
Reduce risk of injuries

Purpose of Cool Down

Reverse the warm-up

Active cool down

Lowers blood lactate levels quicker than sitting at rest

Benefits of Cross Training

Greater strength

Greater workout intensities

Welcome rest from running

Correct muscle imbalances

Variety

Greater Strength
Resistance

Adds

training

generalized strength to your leg muscles

Improves

running economy

Greater Workout Intensities

Decreased

Less

risk of over training

trauma on running specific muscles

Increased

intensity
-makes heart stronger

Welcome Rest From Running

Low

impact cross training

Recovering

from an injury

Correct Muscle Imbalances

Muscle

imbalances could lead to injury

Running

Cycling

uses back of leg muscles

uses muscles in front of leg

Variety
Monotony

of training a single sport

Feel

more like work

Add

spice to workouts

What Sports Are Good for Cross

Training?
Cycling

Resistance

training

Swimming

Water

running

Over Training

Occurs when you

increase your running
time and intensity
too quickly and lack of
recovery

Common symptoms
-overuse injuries, declining exercise tolerance, sore
muscles, changes in heart rate, chronic fatigue, loss of
appetite, frequent colds

How to Avoid Over Training

Watch

for signs of over training

Schedule

rest time

Training Diary
Why

keep one?

Knowledge

and perspective
Reinforces your running
Motivation
Set new goals
Tracking and evaluating

Analyze Your Training

What

works
What does not work
Look for patterns
When you peak
When you have injuries
Confidence

Components of the Training Log

What

should you record?

Date

and day of the week

Distance or time run
Overall evaluation of the run
Long and short term goals

Sample Training Day

August 7th, 2006
AM Ran 5miles 6th Ave. loop(59:00) tight & sore
overcast and windy

Monday

On-line

computer training diaries

Summary
Setting goals
Schedule/plan
Training Principals
Training Diary

Jeff Plasschaert
jplass@shands.ufl.edu
www.ufsportsperformance.com