Once, a long time ago, I was not even able to finish a mile without walking the last 200 to 300 meters. Everyday, I run the same route and never get tired of running it again and again until I was able to run one whole mile and feel good after. That’s when everything changed.
From 1 mile to 3 miles, i leaped my running habit to 10 miles. Looking back when I would always just be pushed to a stop, I was able find my own pace and was able to sustain it for longer runs. Since A Half-Marathon is now a relatively easy distance to finish for me, I’m taking my long runs to a higher level. Train for a Full-Marathon and go up to running Ultras.
How do I do that now? I guess I must google some info. For sure, millions of experts has a lot to tell you. Online coaches are now available at the tip of your finger. But everything, no matter how effective those tips or methods may be, would depend on me. I am the runner. I do the training, and I could only run what I can. What I will to finish, I could. And this is where those tips and methods enters. They will help me train and run successfully.They will be my guide.
Is there a difference in training for a FULL Marathon compared to training for an ULTRA? Yes. They say, if you can finish a full marathon, you can finish an ultra. Fine. That makes them quite equal. Let’s disect the frog here.
TRAINING FOR A FULL-MARATHON REQUIRES:
following a certain training program that builds-up mileage
incorporating a mile repeat: that’s 6 x 1 mile at 10K pace
incorporating a yasso 800s: run 10 x 800 meters in the same
minutes:seconds – a tough effort
practice your marathon pace
TRAINING FOR AN ULTRA REQUIRES:
running downhill. this beats up your quads, and i you are sore the next
day, you’ve done it right.
running in the dark. use a LED headlamp. add a flashlight for brighter
no need to double your mileage. you train your body to stay out
longer long runs. more recovery. you end up with more off-days than
your marathon training.
You have to stay healthy: It does you no good to train hard, and then get sick or injured. Better to be slightly undertrained, but feeling strong and eager, than to be overtrained.
Build your training slowly. Extend long runs by just one mile at a time up to 10 miles, then by two miles at a time if you want. Take recovery weeks as well as recovery days. 70% of your run is at relaxed pace. YES. I must stress. RELAXED.
You don’t have to train hard seven days a week. You have to train smart three or four days a week. I opted for the latter.
The newer you are to marathoning, the slower, the more important is your long runs. You simply have to get accustomed to being on your feet for three, four, or more hours. No specific distance. While experts recommend stopping at two and a half to three hours, others say you go farther, but include walk breaks. All systems work, as long as you get to the starting line healthy and strong. Makes a lot of sense to me.
Gradually extend your tempo runs. The longer the run workout you can sustain, the greater the dividends down the road.
Learn to eat on the run.
Incorporate a grass work-out. Intervals. You’ll get stronger from running an occasional workout on grass, as you force your body to work harder to overcome the slower surface. Grass surfaces are more unstable than a track, you’ll work your stabilizer muscles, such as the internal and external obliques in your torso, harder when you run on grass. This will make you a more solid runner. Softer surface of grass means less stress on your feet and lower legs, which can reduce your risk of stress fractures or shinsplints. This is where, they say, strength counquered the speed.
Fuel with carbohydrates and a little protein for muscle repair.
Consume iron-rich food, with Vitamin C. Why? Because running increases iron loss.
Maintain good running form and pace by CORE training.
Taper for 2 to 3 weeks before the big event.
MY 16 WEEKS FULL-MARATHON TRAINING:
STARTS ON APRIL 20, 2009 TO AUGUST 9, 2009 MWFSun.
WEEK 1 EASY 8MI/LONG 12MI/TEMPO 7MI/EASY 9MI
WEEK 2 EASY 8MI/LONG 14MI/SPEED 7MI/EASY 9MI
WEEK 3 EASY 8MI/LONG 16MI/TEMPO 7MI/EASY 9MI
WEEK 4 EASY 8MI/EASY 8MI/EASY 8MI/EASY 8MI
WEEK 5 EASY 8MI/LONG 18MI/TEMPO 8MI/EASY 8MI
WEEK 6 EASY 8MI/LONG 20MI/SPEED 7MI/EASY 9MI
WEEK 7 EASY 10MI/LONG 16MI/TEMPO 9MI/EASY 11MI
WEEK 8 EASY 9MI/EASY 9MI/EASY 9MI/EASY 9MI
WEEK 9 EASY 9MI/LONG 20MI/TEMPO 10MI/EASY 9MI
WEEK 10 EASY 12MI/LONG 16MI/SPEED 10MI/EASY 12MI
WEEK 11 EASY 11MI/LONG 20MI/TEMPO 10MI/EASY 11MI
WEEK 12 EASY 10 MI/EASY 10MI/EASY 10MI/EASY 11MI
WEEK 13 EASY 12MI/LONG 20 MI/TEMPO 10MI/EASY 12MI
WEEK 14 EASY 10MI/LONG 12MI/SPEED 10MI/EASY 10MI
WEEK 15 EASY 6MI/LONG 8MI/TEMPO 7MI/EASY 7MI
WEEK 16 TUE: EASY 3MI/THUR: TEMPO 7MI/FRI: EASY 3MI
SUNDAY: 26 MILES
WARM-UP AND COOLDOWN ARE GENERALLY 1 MILE EACH.
SPEED RUNS INCLUDE MILE REPEATS FROM 2 TO 4 WITH 400-800METER RECOVERY JOGS AFTER EACH REPEATS
ALL RUNS HAVE PACE PER MILE AS TIME TO BEAT.
Happy Training to all! 🙂