own my pb
Before getting into the details, we want to help you understand what it takes to train for a race such as a marathon. We want to help you to get a better understanding of the different element needed to be race ready. Knowledge is power and in running, power is always welcome. So, let’s get into it.
You would often hear experts, or experienced runners speak about tempo runs, speed workouts, lactate threshold, and many more. We all want to perform well but without knowing what to do, or why we do certain things, it is difficult to get it right.
First, it is important to understand that training for a marathon requires a variety of element, and even though it might seem like some are more important that others, it is not true. It is the combination and balance between the various types of running that will help you get the finish line in the best way.
It is easy to fall into the trap of running easy or moderately hard for most of your running, simply because many of us don’t really know how to incorporate workouts, how frequently to do them and, how much volume to add in each workout.
It is possible to complete a marathon by doing the same runs every day, but here at OWN MY RUN, we want to help you to run better, learn more and have fun doing it too!! A typical marathon Build-up generally refers to the months or weeks leading up to race day. The idea of a marathon “build-up” is to gradually build up the speed and volume of sessions over time until the day of your race.
If you are new to adding workouts, remember that even a slight variety will be more beneficial than no variety at all. There is no specific rule on what workouts need to be done, for example 10x 800m is very similar to 8x 1000m, either will work! We will explain each of the following marathon building blocks to give you a better understanding on how to apply them to your own training and the importance of each of the different elements:
Adding variety to your training will help to improve your speed and endurance leading up to race day. Just remember to take it step by step. Keep track of your progress and listen to your body as added workouts might have an impact on your recovery time.
Interval training refers to running multiple intervals of short distances at a high intensity, with recovery in between each interval. Interval training is a great way to boost your fitness in a relatively short amount of time. Interval training will benefit runners of all levels and can also be a great way to make training interesting & exciting!
Tempo running is another key element to any marathon build up. These runs are a tempo run can be described as running at a pace that is challenging, yet sustainable for the entire duration of the run. It is not unusual to feel good at the start of the run but after a while feeling exhausted and unable to continue running at your planned pace, so be patient with yourself and don’t give up if your first few tempos get a little ugly. If tempo runs are somewhat new to you, then it would be best to start with a 10 to 15 minute tempo run, thengradually increase the distance as you get stronger and fitter.
There are two types of runners: Those who love the long runs and those who dread them. Regardless of the side you are on, we can all agree that the long run is a crucial part of any marathon or ultra marathon build-up. It’s not the ONLY important thing, but it is important to incorporate it and to get it right.
“What pace must I run my Easy Runs?” This is one of the most frequent questions runners ask. Personally, I don’t think this is a very good question, because if you are focused on a certain pace, you are focused on the wrong thing. Easy runs are meant to feel comfortableand enjoyable, so instead of focusing on your pace, rather focus on how you feel.
Running hill repeats simply refers to running up an incline at a high intensity and running down at a much lower intensity. Like interval training, this type of workout is great for improving your speed, strength and cardiovascular engine. Hill training can be regarded as speed training in disguise, because it is aimed at improving your fitness in the same way as doing Interval training on flat surfaces.
Strength work and cross training plays a vital role in the longevity of your running- it offersan alternative way to keep fit without the heavy impact on your
joints and muscles.
Think of a rest day as a “No Running Day”.
Determining how frequent you need to take rest days, will depend on your experience, ambitions and level of fitness. You need to learn how to be honest with yourself and how your body feels. Too few rest days may lead to overtraining, burn-out or injury and too many rest days will lead to very little, or no improvement in your fitness and ultimately missing out on reaching your goals.