Marathon Training Tips

Training Tips

Set a definite goal e.g. run the next London Marathon
Set realistic goals - if you can run a steady 9 minute mile pace (4 hour marathon) then set a goal of running a steady 8.5 minute mile pace
Plan the training to achieve your goals set in 1 and 2 but do not become a slave to your plan, adjust it to meet your on going circumstances
Plan strength and core stability training into your program
Once you are able to run 20 miles a week comfortably then allow at least 6 months training for your marathon
Increase your weekly mileage by no more than 10% and build up to 100 miles a week
Warm up and cool down routines are essential elements of every training session along with recovery
Aim for quality not quantity - If you aim is to run at 8.5 minute mile pace then you need to include sessions at that pace each week
Each week consider three sessions at target race pace, two long slow sessions and two days recovery
Gradually increase (10% increments) your long slow run at the weekend up to 20 miles
Learn to breathe correctly by using the left foot strike to commence your breathing in and out and remember to breath deeply, not shallow breathing
Learn to run relaxed and smooth with your pace controlled by your breathing rhythm
Monitor you weight and fluid intake - weight loss may be due to fluid loss
Make sure you have good comfortable shoes - change them every 300-400 miles or when the heel is badly worn
Keep a daily log - record details of training (mileage, time, how you felt, weather conditions etc), sleep, diet, weight, morning resting pulse rate, etc.
Monitor you morning resting pulse rate to check for signs of overtraining
Have a good balanced diet
Gain competition experience - plan races (5k, 10k, half marathon, 15 miles) into your training program
Plan for a two week taper in your training leading up to the marathon e.g. reduce training load by 60% and plan one week tapers for your competition experience races
For your training sessions consider running for a set time rather than a set distance. If your aim is to run a 8.5 min/mile pace then for a 10 mile session run for 85 minutes, wherever you like but just remember your route, and then retrace your steps. Reduces boredom of the same route/scenery and the problems of measuring distances.
Try to train as much as possible on soft surfaces e.g. countryside and parks
Consider having a full body massage ever 4 or 5 weeks
Consider the use of sports drinks to replenish carbohydrate stores and replace fluid loss when training and for races

Page Reference

The reference for this page is:

MACKENZIE, B. (2008) Marathon Training Tips [WWW] Available from: http://www.brianmac.co.uk/longdist/marathontips.htm [Accessed

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

How to Teach Track Events, M. Arnold