LONDON MARATHON

TRAINING DAY

MSc Sport Science – 25 yrs exp

Qualified England Athletics Coach and Mentor Coach

Head Coach and Founder of Sarah’s Runners

Run 22 marathons, 9 ultras and many triathlons. Former GB U23 Rower and GB Duathlete. Himalayan 100 and Round Island Ultra

Clinical Exercise Specialist/Biomechanics Coach

About me

MARATHON STATS

Q = % runners who enter VLM but don’t make start line??

A = 36%

Q = % of runners who drop out during race?

A = 1.3%

Your goal: Getting to the start line!

http://running.competitor.com/2014/04/video/monday-morning-motivation-8-stages-of-marathon-running_85491

PRINCIPLES OF TRAINING S.P.O.R.V

Specificity

Progression

Overload

F.I.T.TRecovery

Variety

PRINCIPLES OF TRAINING

Frequency Intensity

Time Type

80/20 RULE

80%

20%

THE LONG RUN

How long? 3 hours or 18-20 miles

How fast? 70% max HR or easy ‘chatting pace’

How many? 3+ long runs

Jog/Walk is GOOD – Jeff Galloway

Fuel and hydration

BUILDING THE LONG RUN

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

8 6 10 6 12 6 14 6 16 6 18 6 20 6 20 6

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

8 9 10 6 11 12 13 6 14 15 6 16 18 6 18 6

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

8 10 6 12 14 6 16 18 6 18 20 6 20 6 22 6

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

4 6 8 4 8 9 11 4 12 14 16 4 14 18 4 20

Alternate Weeks

2 Week Hard Build

3 Week Gentle Build

New Runner

CROSS TRAINING

DON’T JUST RUN!

•Run 3-4 x per week MAX

•Cycling has significant fitness transfer to running – swap a long run for a long ride

•Cross training – swimming, rowing, conditioning etc, TRX, Pilates, Circuits, Strength work

•Reduces injury risk & adds variety

SPEEDWORK

‘Speedwork isn’t essential for first time marathon runners’ Bob Glover NYRRC

Cons – injury risk, wears you down, may be irrelevant to marathon goal

Pros – adds variety, trains anaerobic system, encourages better form

Build endurance base first. 2-3 months consistent niggle free running.

Tempo/Threshold running better than reps

SARAH’S 777 WIND UP

5 mins easy jog warm up

Throw in a few 20 second bursts

7 mins @ 80% MRH or 7/10 effort

7 mins @ 85% MRH or 8/10 effort

7 mins @ 90% MRH or 9/10 effort

5 mins cool down and walk

Can be adapted to 3 or 5 minute stages and build

Foundations = General Conditioning/Biomechanics

1st Floor –Consistent Training

2nd Floor – Long Runs

Chimney = Speedwork

Roof = Nutrition & Hydration

TRAINING WEEK

3 RUNS - 1 long, 1 medium easy, 1 short easy/hard

4th run – recovery/easy

2 x cross training – cycling, pilates, weight training, swimming

KEEP IT SIMPLE!

TYPICAL TRAINING WEEK

MONShort run

TUESX train

WEDMediumrun

THURSRest

FRIRun or Spin?

SATX Train/Walk

SUNLong Run

EASY RUN3-4 MILES

GYM OR S&C AT HOME

EASYRUN5-6 MILES or SPEED

REST &FOAM ROLL or light S&C

RUN 3-4 MILES OR REST

CYCLE OR WALK

LONG RUN12-20MILES

STAY HEALTHY – TOP TIPS

Monitor resting Heart Rate

80/20 rule

Re-fuel after long/hard runs

Fuel properly during long runs

Get niggles treated

Self care

ENJOY IT!

5 SIMPLE STEPS FOR SUCCESS

Running - 3 x per week

Cross Train and Strength Train

Long Run – Easy Pace or Jog/Walk

Avoid setting challenging time goal

Don’t Stress - Keep it SIMPLE

The Hairy Fairy

PLAN A MONTH OF TRAINING

Mon Tues Wed Thurs Fri Sat Sun

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2

3

4