5 Training Tips For A Successful Marathon

GET A COACH/FOLLOW A PLAN

When preparing for a marathon, the training can be very overwhelming. This tip is essential to keep you on track and build up your mileage. Hiring a coach can make a huge difference, from accountability to overcoming common marathon issues such as time-management, injury, pacing and fatigue. Alternatively, having a structured training plan allows you to build your mileage at the right pace, it schedules in rest so don’t get injured and it keeps you on track leading up to the race.

LOG YOUR TRAINING

Logging your training is essential if you want to improve your running and prevent race-day fatigue. Both you and your coach can review your workouts and see your progress as you get closer to race day. A marathon training program can range from three to six months, which means without proper analysis you might focus on the wrong part of training.

BUILD UP YOUR RUNNING

A slower race-day compared to training can be as a result of many reasons. Some of the most common causes include: an inefficient training plan, poor tapering or race-day execution gone wrong. Gradual increases are crucial over the duration of your training and leading up to the race. By tracking you training you can keep a close eye on your fatigue, form and ensuring that you don’t ramp up too quickly.

SPEEDWORK MATTERS

Sprint too much, too often, and you’ll put yourself at the risk of injury. However, if you never push outside of your comfort zone, you will not progress. Speedwork benefits long distance runners as it improves strength and overall running technique. Furthermore, it teaches you to handle the discomfort that you feel on race day. Make sure to mix up your training so that you get the benefits from both speedwork and distance runs.

80/20 APPROACH

Vary the intensity of your workouts, follow an 80/20 training approach. If you want to be faster, you need to run faster but only 20 percent of the time. Eighty percent of the time, training should be at a lower intensity (below threshold) and 20 percent of the time at a high intensity (above threshold). Many people train in the grey area which has minimal benefits if your goal is to increase your overall speed.

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