1. Steel City Striders 2016 Marathon Seminar

2. Evening Schedule Introductions for the MQT Panel Presentation of Marathon Programme Fundamentals Conventional Marathon Training & Alternative Break for Food Marathoners Question Time

3. MQT Panel of 'Experts’ Stephen Atkinson – The Referee! Alastair Lawson – Beginners & Ultra Running Nancy Stuart – The Determined! Jennifer Rich – The Elite! Tony Horstead – The Good, The Bad & The Ugly Bob Pringle – The Coach! David Palmer – The Modest One!

4. Marathon Success - Fundamentals OPPORTUNITY TRAINING PLAN Rest & Recovery Fuelling & Diet

5. Training Plans Hal Higdon, Pfitzinger & Douglas, Runners World, Marathon Bug, Cool Running, Lucozade, Fetch Everyone + many more Most training plans are very generic and feature much of the same sessions (intervals, recovery, long runs, hills) HRM Training plans Which training plan is right for you?

6. NONE OF THEM!

7. Essentials for Training Be consistent with your approach Build slowly and steadily Have a variety of runs and avoid repetition Recovery Running Interval Sessions Hill Sessions Tempo Runs Long Runs Have a variety of groups to train with Stretch yourself and try to take rather than give Mimic your target race on your long runs Train hard – Race Easy

8. Essentials for Training Cross Training – It’s not all about running Cycling Step Trainer Elliptical Trainer Do some core strengthening work Do some running drills Work on your flexibility Yoga Sessions Pilates

9. Enough or Too Much Training Your body will tell you when it needs a rest - Always be cautious Over training can lead to illness and injury - Better to be under-cooked than ill You will always feel like you haven’t done enough 71, 76, 85, 92, 101, 107, 58, 101, 106, 121, 81, 91, 31, 83, 66, 75 Layering

10. Rotterdam & London 2015 – 2:28 Rotterdam 2014 – 2:30 Frankfurt 2013 – 2:34 London 2013 – 2:33 Amsterdam 2012 – 2:38 London 2012 – 2:39 Berlin 2011 – 2:47 London 2011 – 2:38 Chester & Seattle 2015 Edinburgh 2010 – 2:57

11. Rest & Recovery Focus on quality of sleep as well as quantity Use power naps to improve training performance Use of compression tights Regular massage Ice baths Post long run recovery

12. Fuelling & Diet Stay hydrated wherever possible Have a well balanced healthy diet Plan your eating around your training plans

13. What Else Can Help Me? Mental Preparation Setting Goals & Targets Positive Reinforcements & Reminders Be Competitive Use of on-line diaries such as Strava

14. Practice Makes Perfect Pre-Marathon Build Up Races Marathon Paced Efforts Train the same way as you race Shoes Clothing Drinks/Gels

15. Tapering What is tapering? When do I start? What should I do? Why do I feel like crap?

16. Race Day Build Up Try to take it easy & relax Manage your supporters expectations Plan your schedule for the 2-3 days before Visiting the Expo Sightseeing Eating out Early to bed Friday & Saturday (for a Sunday race) Be Positive

17. Race Day Early to rise Eat as early as possible Know what your routine should be Know the transport arrangements to the start Know the baggage arrangements Know your start pen and location Prepare for bad weather Tried and tested kit

18. The Marathon It’s a marathon not a sprint Know your plan but be flexible Don’t be afraid to change your goals (there will be other marathons) Race smart Enjoy the atmosphere and soak up the experience

19. Marathon Training Programmes Bob Pringle

20. 20 Marathon Training Choosing a Training Plan

21. Marathon training: the basics Basic level of endurance needed before starting marathon training Set a realistic goal before choosing programme – see Jack Daniels’ Running Formula (good guide) – 10K time X 4.7 (then divide by 26.2 for marathon pace) Gradually build endurance Improve LT pace (good predictor of success) – tempo intervals (15 secs/mile slower than 10K pace)

22. Marathon training: the basics Build aerobic capacity (VO 2 max) – 800m intervals @ best 2 mile pace – 1200m intervals @ 5K pace Increase muscular strength and power – Squats, hamstring curls, leg presses, toe raises etc.

23. Marathon training: the basics Some plans suggest training at least 3 days/week (beginner), 4 days/week (improver) or 5 or 6 days/week (advanced) e.g. Yorks Marathon … … others suggest 5 days/week irrespective of ability e.g. Runner’s World Choose wisely based on your current running history!

24. Typical Marathon training Usually 16 week training plan:- this one is for sub 3:45 Week 2Week 12 Mon Rest Tue 1M jog, 3 X 1.5M fast with 800m jog recovery, finish with 1M jog 1M jog, 5 X 1.5M with 200m jog recovery, finish with 1M jog Wed 6M slow7M slow Thu 1M jog, 2M brisk (~ 16 min), finish with 1M jog 1M jog, 4M brisk (~ 32 min), finish with 1M jog Fri Rest Sat 4M easy Sun 9M slow22M slow

25. An alternative view Furman Institute of Running and Scientific Training – Subjects: 23 experienced marathon runners – 3 very specific sessions per week; no restriction on X- training – Pre- and post- physiological testing – 16 week programme – Vo2max increased by 4.8 %, and LT pace by 4.4 % – 21 FIRST runners took to the marathon start line – 15 set PBs, 4 others beat their most recent marathon time

26. The FIRST view WeekTuesday - SpeedThursday - tempoSaturday - Long 24 X 1200m5 M12 M 136 X 1200m5M20M Note the above is just a snapshot. Speed sessions included 400m, 800m, 1200, and 1600m reps. Tempo runs were between 3 and 10M. Long runs started at 10M and went up to 20M. Also, specific guidance re. pace based on 10K time. Train less, run faster !!!

27. Time for Food! Followed by Questions

28. Steel City Striders 2016 Marathon Seminar Question Time