1. Training for YOUR marathon! Chris Leigh

2. The 4 Ps of marathon training PLANNING PROGRESSION PERSONAL PATIENCE

3. Planning How many weeks to your marathon? Where am I now? –How long is my long run? –How many miles am I running weekly? Realistic target time –2 x half marathon+ 20 mins (1:30 hrs = 3:20 hrs, 2:00 hrs = 4:20 hrs) Don’t start too late but also plan to peak at the right time Catch a coach! They can provide encouragement and help to build a plan.

4. Progression GRADUAL No more than 10% increases in mileage per week. The long run should be no more than 50% of your weekly mileage. This is why good planning is so important (see PLANNING!!!) Volume up – back off speed. But as volume decreases don’t forget your speed training either. Don’t forget to count other non running training as part of the volume e.g. Gym work, circuits etc. Use the Running Equivalent calculator. Work in 4 week training blocks. 3 weeks build, 4 th ease back – allows body to adapt and recover. Use of recovery is as important as the running!!! Include some non running training within your programme from the start to help strengthen your body, such as circuits, pilates, core training etc.

5. Progression Possible pattern of weekly long runs for an experienced runner: 1.12 2.14 3.16 4.12 5.16 6.18 7.20 8.10 miles race 9.20 10.Half marathon race 11.22 12.24 13.20 14.14 15.12 16.Marathon! Lots of different patterns are possible. The important thing is that you build a plan that works for you by fitting to your ability, experience and circumstances.

6. Progression – mileage

7. Progression The club’s training plan gives you the variety you need in your training sessions – tempo, intervals, hills, speed and endurance Remember the balance between volume and intensity – as one increases the other needs to reduce to balance overall. If you don’t do this the risk of injury increases. Consider the number of training sessions you should be completing each week – take into account your experience, ability, circumstances AND objectives. Use races in your preparation – useful way of benchmarking how your training is progressing, but try and avoid over racing!!

8. Personal Your training has to be right for you Catch a coach – discuss your ideas with one of the club coaches, they may have some new or different ideas Your body – your plan needs to take into account any previous injury problems and ensure that your body will be able to cope and not breakdown Your strengths – it is always good to make the most of your strengths, we all have them! Your areas for development – potential weaknesses need to be addressed too to help you make the most of your potential Your life – family/friends/work, your training needs to be manageable

9. Patience Too fast, too early Too much, too early Too much speed work Too much mileage Any of these can lead to injury/illness or peaking too soon which will result in a slower time than you are capable of.

10. Do’s and Don’ts Do read the Dos and Don’ts guide and other material on Coaches Corner!! Do catch a coach! Keep using this resource. Don’t panic! If in doubt please just ask. Don’t forget your non-running training and stretching.

11. Your body and mind DIET –Maintain the right balance –Drinks and re-fuelling, find out what works for you. MASSAGE SLEEP – get plenty of it! Be aware of your mind as well as your body!

12. Next steps Build up your long runs so that you can run at least 10-11 miles comfortably before the end of the year. Build up to running at least 3 x per week of quality training (e.g. Monday, Wednesday, Sunday). Build up your mileage gradually so that you are running at least 20-22 miles each week as you go into the New Year (remember to count Running Equivalent miles in this!). Start your non running training as well (pilates, circuits, core training etc. Speak to one of the coaching team about your training plan. Enjoy your running! Watch out for further information on race preparation and tactics