1. How to run a successful marathon
Martin McCarthy
24th November 2014 ©

2. 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

3. 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

4. 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!

5. 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

6. 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 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)

7. 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

8. 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

9. 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

10. 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

11. 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:

12. 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.

13. 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 k
Month 1 - Half-Marathon
Month miler (if you can find one)
Month 2 or k
Month 3 - Half Marathon
Month 4 - 5k as final sharpener

14. 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.

15. 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!

16. 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.

17. Who won?

18. 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

19. 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!

20. 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!

21. Winning Athens Marathon 1983

22. Questions?