MARATHON TRAINING PLAN – BEGINNER 16 WEEKS Quick Tips Equipment: Make sure that you have comfortable and appropriate clothing as well as a fitted pair...
MARATHON TRAINING PLAN – BEGINNER 16 WEEKS Quick Tips Equipment: Make sure that you have comfortable and appropriate clothing as well as a fitted pair of trainers. If you decide to change your trainers then change them early on in your training so that you can be sure that they are right for you. You do not want any shocks during the race. Surface: Running on paths and roads can cause wear and tear as well as pain in your joints due to the increased level of impact and the camber of the surface. Run on grass or softer flat surfaces if possible. Nutrition: Read our nutrition guides and ensure that you are well hydrated and fuelled up pre and post training session. Warming up & cooling down: If you missed our quick guide to this then go and have a read here. This is vitally important in avoiding injury, maximising recovery, and performing well.
Definitions & Explanations Light run: A light run is a slow jog or very slow run designed to get the heart rate up to around 60% of your max heart rate. This will get the blood flowing without putting too much exertion on the body. This is designed specifically for those new to running. Steady run: This run should be done at a pace that gets your heart rate to between 60-79% of your maximum heart rate. This helps to strengthen your heart and increase your muscles ability to use oxygen. New runners should focus on running closer to a heart rate of 60% and then work their way up to the top end. Long run: This run should also be done at a pace that gets your heart rate to between 60-79% of your maximum heart rate. As this run is typically one of your further runs we advise that you reduce your pace towards the end of your run as it is easy for those without a heart monitor to go above the 79% mark. Threshold run: This is a more intense run that should get your heart rate up to between 82-88% of your maximum heart rate. This is designed to increase your lactate threshold point. Interval run: This is the most intense run of them all and should make up a small percentage of your total training time. This should get your heart rate up to between 97-100% of your maximum heart rate and is designed to increase your maximum oxygen uptake capacity. Marathon pace: This is the pace that you would be expecting to run during your marathon race. This is approximately 80-85% of your maximum heart rate and can be employed instead of a steady pace run if you are feeling fresh and strong.
Core strength: Core strength exercises are designed to strengthen your muscles in order to help increase stability, strength and speed. Exercises such as planks, squats and lunges are great for runners. Body maintenance: This is vitally important in aiding the recovery of the muscles damaged during training sessions. We recommend that you foam roll and static stretch your hamstrings, calves, quadriceps, glutes, back and any other muscle that feels sore or stiff. Runners can sometimes feel stiff in their arms and shoulders. Nutrition strategy: Nutrition strategy is important as it helps you to fuel up appropriately for your given race. It should be thoroughly tested during some of your training sessions and in race week it should be implemented between 24 and 48 hours before the start of your race. For more information about the importance of understanding your heart rate you can read our guide here. Alternatively if you would like to find out more about pacing and get help calculating your own then you can read about that here. Training icons:
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Resting Times During Sessions Rest Interval - Using Heart Rate: During Interval and Threshold training sessions, both between repetitions of a specific activity and the transition from one activity to another, it is important to monitor your heart rate. Between repetitions of an activity rest until your heart rate slows to the bottom end of your specific training zone for that activity. Then between activities rest until your heart rate reaches around 60% of your maximum heart rate. Athletes Nest Tip: Time how long it takes your heart rate to reach these values during your rest intervals as it can be a good indicator of whether you are progressing and getting fitter. You should hopefully see that your rest intervals become shorter as you work your way through this plan. For help in working out your heart rate training zones please read our heart rate guide and use our online calculator. Rest Interval - Using Times: Alternatively if you do not possess a heart rate monitor you can use timings instead. However before you use this strategy we advise spending some time with a trained professional working out how long it takes your heart to slow from different rates and also how you feel at these different rates. Then you can take this knowledge into your sessions and apply it to your rest intervals. Regularly check your timings throughout your training and adjust them accordingly. We have put rest durations within the plan below but these are only to be used as a guide for those unable to use either of the above techniques.
