How to run a successful marathon Martin McCarthy 24th November 2014 © martinmcc_@hotmail.com

My experience UKA Level 3 Endurance Coach 20 years coaching experience – beginners to International level 25 years as competitive athlete – specialised in road running – 5k, 10k, half marathon & marathon (7th in London Marathon 1983 – 2:11.54) Competed at international level in races worldwide

Aims for Today To outline the key requirements to run a successful marathon: Planning Training – mileage, pace, sample sessions, tapering Build-up races Personal ‘maintenance’ – nutrition, rest, recovery, stretching, core work, massage Preparation - race day Post race recovery

Planning Setting a target gives a sense of direction and purpose – same as a project at work or home Provides a framework for monitoring and reviewing progress against targets set Opportunity to adapt and modify in light of experience and any external factors – injury, illness, seasonal (pollen, heat, cold), work, study and family issues Realistic approach to racing – the club fixture list is not the best individual race plan!

Key ingredients of a Plan Key target: - (Example) to break 3½ hours in London Marathon Other target - to break 45 minutes for 10k Timescale – 16 weeks (Dec to April) Training sessions – hard, medium & recovery periods Races – key races & other races Support – coaching, training partners, strength & conditioning, massage, nutrition, physio

Training Plan (Example) February (Month 2 of 4) Target 2:53 Marathon Key focus on: Longer Sunday run. Reduced recovery on sessions Pace judgement – tested in 20 mile race @ 6.40 per mile – 2:12 to 2.14 Sun Easy week Half Marathon Mon pm 5 miles easy Tue 1 hour relaxed Wed pm 8 miles Thurs 10k fartlek with reduced recoveries Fri Rest or swim + strength work Sat 1 hour Hard week 1 hr 45 mins 10k pyramid with reduced recoveries pm 10 miles 30 mins at 6.30 pace 20 mins at 6.00 pace am 7 miles pm strength work Medium week 1 hr 30 mins am 5 miles 1 hour with pick up last 30 at 6.20 pace 3 x 10 mins (90 secs rec) Rest or swim + strength work 20 mile race pm 5 miles easy 1 hour relaxed + few strides 8 miles Rest + strength work 2 hrs pm 7 miles 6 x 5 mins (1 min rec) 1 hour with pick up over last 20 mins at 6.20 pace pm strength work Rest or easy 30 mins Training Plan (Example)

Training Sessions – Key Principles To improve you need to ‘extend’ body to get it to adapt to working at a harder rate (ie faster pace) Suggested ways of doing this: Reps based on time with jog recovery – with reducing recovery to make it harder as body adapts Fartlek on grass – with reducing recovery Tempo (continuous runs) at target pace or with variation of pace Hill Training Runs at marathon race pace – to know what it feels like Long steady runs – for endurance (1 to 3 hours) Other runs – to maintain endurance but also to act as recovery between faster sessions

Sample sessions (based on 3 month cycle) 6 x 5 mins (2 mins/1.5 mins/1 min jog rec) Recovery reducing each month 3 to 4 x 10 mins (3 mins/2.5 mins/2 mins jog rec) 2 sets 5 x 3 mins (1.5 rec) (3 between sets) Progress to 10 x 3 mins (1.5 rec) then 1 rec Fartlek (pyramid) based on time: 3 mins (1.5), 4 mins (2), 5 mins (2.5), 6 mins (3), 5 mins (2.5), 4 mins (2), 3 mins (1.5), (45 mins total including jog recoveries= approx 10k total). Month 2 reduce recovery to 1, 1.5, 2, 2.5 then Month 3 to 1, 1, 1.5, 2

Pace (Tempo) Sessions Continuous running at race pace: 10 mins at 5k pace 20 mins at 10k pace Up to 1 hour (or ultimately 1.5 hours) at marathon pace (start with 30 mins) Always warm up before and cool down after - suggested 10 – 15 mins

Hill Training Fast up with jog down recovery Hilly circuits Running “off the top” Not too steep Focus on effective running style Watch out for pressure on knees Grass is good if dry Suggested quantities (but adapt to ability & fitness) Short (100m) 10 – 20 reps Medium (200) 10 – 15 reps Long (400) 8 – 12 reps

Key Points to Remember Pace judgement is the secret to a successful race – work out required pace based on target time and practice it in training (use a Garmin or measured track or circuit) Keep a training diary for recording & monitoring Try sessions on your own – to avoid relying on pace of others The body can (and will) adapt to harder work (stress adaptation) and this is the key to improved performance:

Personal “Maintenance” Include easy weeks and rest days Eat well and plan meals around your training - “little & often” may be easier Hydration very important (water throughout the day). Use electrolyte drinks (or add salt to fruit juice) as necessary Stretching and core work Cross training if you need it – swim, cycle or cross-trainer etc Listen to your body Seek diagnosis and help early rather than late.

Build – up Races 4 month (16 week) programme including taper Aim for 1 to 2 races per month (around 6 total) But you can use more races instead of training ie as paced (tempo) training Try to include (ideally in this order): Month 1 - 10k Month 1 - Half-Marathon Month 2 - 20 miler (if you can find one) Month 2 or 3 - 10k Month 3 - Half Marathon Month 4 - 5k as final sharpener

Tapering Aim for a phased reduction in training volume over the final 2 – 3 weeks Maintain speed. Recoveries of reps should be “normal” rather than reduced. Aim for a 5 or 10k race (eg Park run) 2 weeks before Focus on eating well and sleeping well Remember to eat plenty of carbs especially in the 2 days before race day Word of caution – you may experience a reaction to the taper – lethargy, unsettled sleep pattern etc. This should pass after a few days.

Preparation for Race Day Practice drinking on the run (but it’s ok to stop or walk) Know what to eat as your pre-race snack Try out gels and energy/electrolyte drinks Try out shoes and clothing beforehand Vaseline is essential!! Plan travel arrangements (with a contingency plan) Racing abroad needs additional planning Mental preparation – visualize and believe that you can do it!

A Plan for Race Day Arrive in good time Check course (or at least course map) - note narrow sections, hills, feed stations, + other hazards etc Check start line and finish line arrangements – it could make the difference between a PB or not…. or even winning the race (see next slide) Warm up before start – 10 – 15 mins easy running + gentle stretching (get into a warm up routine). Plan your gel intake (if you use them). Keep secure and have a spare in case you drop one.

Who won?

Race Tactics Have a race plan – eg based on target pace with pick up at certain point(s) Be realistic but don’t be afraid to take a gamble – an increase in pace may wake your legs up Experiment in training and in ‘low key’ races Can you push yourself without others around? This may help in some race situations

Post Race Recovery Rehydrate – plenty of water and electrolyte drinks (or home made versions) More carb food – little and often may be easier to digest Gentle exercise (walking, jogging, cycling) and stretching is best for easing muscle soreness rather than complete rest. Treat yourself – you have earned it!

Summary Set your objective/target(s) Work out your training and race plan (including tapering) Have regular reviews to assess progress Modify plans as necessary Look after yourself – rest, stretching, massage, nutrition, sleep, physio Believe in yourself – you can do it!

Winning Athens Marathon 1983

Questions?