Marathon Training – Where Should I Be Right Now?

Part 1 of 5:

Training plans typically range from 18-16-12 weeks of pre race build up. Personally, I believe if you are already running consistently then 12 weeks out is plenty of time to get you in shape for race day.

9-12 weeks to go

Body Train:

This is the time to be building on the training you already do.  Gradually increasing your long run bit by bit.  Never increase too much too soon – this can lead to injury and illness. Take 2 steps forwards and one step back.  Much of your normal training routine can remain the same.  Increase by an interval here and there, and add 5 to 15 mins to arun mid week. The biggest change and challenge for most of you will be the long run. If you increase the time you run for over the next 6 weeks in manageable chunks then you will have no problems. 10-20 minutes a week is an appropriate amount. You’ll need to build up to running for approximately 75% of your anticipated marathon time so think carefully!  Take progress nice and slow. Break it down into sections with rest periods walking if you need too to start off with. Be sensible and listen to your body, but at the same time don’t be afraid to push yourself either- you may surprise yourself!

Sometimes we have to step outside of what we’ve previously thought possible and move beyond the ordinary to achieve the extraordinary!

Food Focus:

In your marathon training you will need to eat a variety of foods, including lots of freshfruit and vegetables, protein, fish and meats, and plenty of carbohydrates to keep you fueled up for your running. Nuts and dried fruits are good for snacks, as are vegetable sticks and humous. Set yourself food and nutrition goals just as you would running goals.  “This week I am going to make sure I eat 5 pieces of fresh fruit / veg on at least 5 days of the week”.  “Today I will drink 200ml of fresh water 3 times”

Brain Train:

Discover the core values behind why you run.  We all run for different reasons, to keep fit, to loose weight, because we are driven to be the best we can be, to make friends, to travel, for fun, because we can!  Having a personally salient and highly recognisable motivator for why we run helps crystallise our thoughts when things get tough.  Take the time to think clearly about the reasons you run and give meaning and purpose to your training.  Every time you step out of the door to run do it with purpose.  When you run remind yourself that you are really living!