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Generally, elite runners go through phases of training for key races and events. These are preparation, competition, and transition. That’s not to say you shouldn’t be consistent, so you should acknowledge the importance of building a base and continually reinforcing it throughout the year, since aerobic adaptations take a long time and are ongoing over years.

The preparation phase is the build-up, getting out there to push your mind and body week by week, with an end goal (event or race) in sight. The competition phase is a continuation of the specific preparation phase, with more races and recovery. The transition phase might be called an “off-season”, and it can vary from 1 to 2 weeks of rest/low-intensity running to 4 weeks totally off. Off-seasons are not set-in-stone rules, they can be flexible based on the needs and background of the runner.

Depending on the distance, an elite track runner may be racing very frequently, whilst a road runner up to the marathon may only average 2 races per year.

Training Methods

As you can probably guess, an accumulation of easy low-intensity training was a key element in most training. At least 80% of your training should likely be easy unless you are at very low volumes. Low-intensity easy running should generally be 3-5 km/hour slower than marathon pace. Long runs are often faster, around 1-2 km/hour slower than marathon pace.

Higher-intensity training combines with easy training. The distribution of intense sessions depends on the athlete and their goals, elite runners generally follow 2–3 weekly interval sessions, a weekly long run, and fill the rest with easy running. For many recreational runners, 2-3 speed sessions a week may be overdoing it so many will opt for 1-2 speed sessions per week.

Sessions can include fartleks, threshold runs, intervals, progression and hill repeats. Elite athletes also did plenty of fast strides (15-30 seconds at the end of runs).

Training Volume

World-leading marathon runners train 500-700 hours per year, with track runners between 450 and 600 hours, spread out over 11-14 sessions (double days are standard). Interestingly, this is less time than sports like cross-country skiing, triathlon, and swimming, where athletes are often around 800-1200 hours per year. Running is weight-bearing, so the importance of injury prevention is key, rather than volume accumulation for its own sake.

Elite runners increase volume steadily in the preparation phase. They start by increasing frequency (including through doubles), before increasing the volume of runs. That’s a terrific lesson for all runners, aiming for a higher density of runs prior to building in longer and longer runs. Typical training volumes add up to 100-120 miles for elite marathon runners. Those athletes at the lower volumes are usually doing a slightly higher proportion of intensity.

Conclusions

There are so many more amazing nuggets of wisdom to take from how elite runners train. Key points:

• Do 1-2 speed sessions per week
• Do 1 long run per week
• Run easy the rest of the time (slower than you think)
• Approach your races in the phases. Preparation (build-up), Competition, and Transition (off-season).

Be sure to watch this video for advice on training in the green zone.

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That being said, there’s much more that can do wrong over the marathon distance. You may not be training double the distance, but you’ll be placing your body under more stress in training. As your body fatigues on long runs and in the race the biggest adaptations will be more mental than physically. Here are my top tips for maximising your chances of finishing your first marathon with a smile on your face. 😀

1. Use a coach and follow a plan

With a half-marathon, as long as you build long runs up to about 10 miles slowly enough for you body to adjust, you’re probably pretty good. You should always follow a training plan for any distance, running 26.2 miles just isn’t going to happen without following a plan or having someone create a plan for you. Working with an online running coach, will keep you accountable and give you confidence as you do the required sessions and long runs.

2. Add in strength work

Endurance will get you through 26.2 miles, but working on your core and strength will pay dividends. Over the course of a few hours, your core will fatigue, your calves will scream, and you might be surprised the hear that even your arms get tired. Making sure you incorporate strength work will help your body maintain good form, which preserves running economy. Having good core strength makes running feel less hard.

3. Practice fuelling in training

Your opportunities to practice fuelling are limited during small distances. For a full marathon, you’re going to need to fuel for more than half of your race. If you don’t figure out what kinds of fuelling options work well for you, you’re going to suffer. You may need up to 80g of carbs per hour so can replacement this whilst on the move. Use your long runs to practice taking onboard fuel like gels. Find gels / fuel you like to give you confidence on race day.

4. Learn to run on tired legs

During a full marathon, something is going to start hurting. Have a plan for things like blisters, stomach issues, cramps, and joint pain. This may be mental coping strategy if it can’t be fixed on the road or something physical like stopping to stretch or applying vaseline.

If you can run a half-marathon you can run a full. Especially if you give your body the time and training it needs.

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We’ll all likely plateau in our running, but everybody is different so your approach may need changing. When you hit a performance wall, it’s due to factors specific to the type of runner you are. The good news is that identifying these factors will allow you to take your running to the next level.

These are 3 common reasons why runners plateau and what you can do about then:

Low Quality, Miles or Intensity.

You’re doing every run at the same distance or intensity, following the same route. You’ll have made good fitness gains to begin with but now you start to wonder whats next?

How to fix this

Consistent 80/20 Training.

Watch this video from Stephen Sellers.

You’re likely a newer running, who doesn’t get out consistency and when you do run the same route/distance/pace.

1. Firstly, get consistent. Turn that 0-3 runs per week into 3-4.
2. Secondly, ensure one of your runs is a session so you’re picking up the intensity and pushing your body. See my Training Sessions.
3. Thirdly, slow down your other runs, rather than trying to knock every run out the park.

You want to wake up the fast-twitch muscle fibres and boost your VO2 Max. Try mixing in sprints, hills or progression sessions, but ensure you take your other runs easier to give your body time to adapt. The purpose of this is to improve your aerobic capacity.

Ignoring Form

How to fix this

Dynamic Warm-ups, Strengthening and Form Drills

If you’re never paid attention to how you run, then there is performance gains to be had!

For those who are at or near their VO2 peak, logging more miles and adding more speed work poses a bigger risk of injury than the potential reward. If you’ve been running for a long time and you’ve done everything right, the only way to squeeze out a little more performance is by improving your running economy.

1. Firstly, start out with a solid dynamic warm-up to raise your muscle temperatures. Move all your major joints through their range of motion. Lunges and squats are a great way to get the blood flowing to your muscles. Just launching into a run forces your body to warm-up during the first five to ten minutes of the workout, increasing the risk of injury.
2. Secondly, ensure you have good running form. Everybody is different but I found The Lost Art of Running book and Strength Running podcast great sources of advice. Knowledge is power after-all.

Poor Recovery Habits

How to fix this

Unless you take the time to refuel, rest and hydrate, the advice above isn’t going to take you far.

Not every runner can train for an hour or more, six days a week, and still have time for adequate rest and nutrition. Running yourself ragged won’t make you a stronger runner; it will make you an injured runner. It’s better to cut your weekly mileage or the number of days you train and spend that extra time on good recovery habits.

If your post-workout meal is a chocolate bar or a beer, you’re not doing yourself any favours. Make it a rule to fuel with good quality food after your run. Porridge, Eggs, Nuts are all good choices. If one of your goals for running is to lose weight, then make sure that your post-workout meal is just that, one of your meals.

Finally, the best thing you can do for your running, other than running, is sleep. That’s when your body’s adaptations occur and tissue is repaired. Turn off Netflix and put down your phone!

Faster at Running Summary

Through these 3 areas, it should give you a focus and food for thought on how to mix up your running. Mix up your training, Pay attention to form and Recover Well!

Be sure to checkout my posts on What is interval training about? and try one of the Training Sessions! If you’re unsure how to approach your training and want advice be sure to work with a Online Running Coach.

The post 4 ways to get faster at running, break the running plateau! appeared first on Run Tall.

If you’re looking to push yourself and improve your race times then interval training may be the answer! Is it typically used as a way to work harder, than you may during a continuous effort.

It consists of a series of repeated bouts of exercise (intervals). During each interval you work at an intensity for a set period of time or distance and followed by low intensity recovery period. The measurement, speed, duration and rest period can all be set based on your training goal.

If that sounds complicated, it’s really not! It could be as easy as speeding up then slowing down using lampposts. If you’re starting off them running faster for 30 seconds, then walking for 30 seconds is also a good introduction.

What is interval training good for?

Interval training is good for improving both your aerobic (with oxygen) and your anaerobic (without oxygen) energy systems. What this means in the real world is that you will be able to run faster and then maintain this intensity for longer.

Key benefits of interval training:

• Burn more calories. The more vigorously you exercise, the more calories you’ll burn, even if you increase intensity for just a few minutes at a time.
• More time efficient. Not having time is a common excuse for not fitting in a run. Interval training enables you to complete an effective workout in less time than a standard run.
• Improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. This could take your 30 minute 5k down to 25 minute!
• Keep boredom at bay. Injecting intensity in short intervals can add variety to your exercise routine, slave off boredom of doing the same routes and distance.
• You don’t need any special equipment. Other than you and your running gear you don’t need to sign-up to a programme or buy fancy equipment.

When should you do interval training?

Interval training can be done at any fitness level, although you may see the most benefits when you have established a good baseline level of cardiovascular fitness.

Have your 5k or 10k times plateaued? If so interval training would be beneficial to you. There may be specific recommendations for how long and at what intensity you should work depending on what you want to achieve. A fellow runner or running coach may be able to set you up with a training plan, or recommend suitable sessions to try.

One point to note, don’t do consecutive internal training days, may sure to do easier runs or take rest days after pushing yourself. Give your mind and body time to recover. 🙂

Example sessions

If you want to get started then here are some introductory interval sessions you could try:

• 10 minute warm-up jog. Then 30 seconds sprint, 30 seconds run x 10. 10 minute cool-down jog.
• 10 minute warm-up jog. Then 1/2 mile run (above your standard pace), 2 minute recovery jog x 4. 10 minute cool-down jog.

The Moneghetti workout is also a great session which you can try!

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A online running coach is standard for an elite runner. Most non-elite runners on the other hand do not have a coach, as it’s much more of a nice to have. You still have goals personal and in context to your level so an online running coach can give you a solid plan, help you focus, hold you accountable and expert advice.

Finding an online running coach who is a good fit can take time. You’ll want a coach and plan which is flexible to your lifestyle, as we still have bills to pay. 😎 Word of mouth is probably the most popular way to find a coach, although you also do your own research.

Tips for finding an Online Running Coach

1. Know What You Want

Look for a coach whose training philosophy aligns with yours. Think about this ahead of researching. Questions like, how many times a week can you run, what distance is achievable and more wider, what are your running goals. In addition, if you’re an older man you may want a coach who is similar and understands your challenges, equally for a young female.

2. Credentials and Qualifications

Are you looking for a coach who trains athletes based on what they’ve learned through their years, or a qualified coach? This may come down to cost or word of mouth. If you’re really serious about hitting your goals, you may want to look for a certified coach. In addition, credentials and qualifications don’t guarantee that someone will coach with kindness, understanding and respect, which comes down to aligning with your philosophy.

3. Running mates

If your running mates have coach or know somebody who does, then likely they’ll recommend their’s. It’s great to ask around, if the people you’re training with are a similar level and mindset to you then it’ll help with finding a coaching who aligns with your philosophy. You can then dig into questions such as responsiveness, type of sessions and availability.

4. Cost

This comes from the philosophy, credentials and qualifications. You may find a hobby coach, who does it for free simply because they love the sport. On the other end, there are professional coaches who charge a fee. Depending on your goals or financial situation, you’ll know what works best. Most professional coaches will charge a monthly fee for personalised one-to-one coach for similar rates to what a gym membership maybe, but with the added bonus of giving you a clear and focused plan.

Why you need an Online Running Coach

1. Planning

A good coach can take your goals and turn them into a plan that works with your lifestyle, history and ability. Working long term with a coach who can help establish a good foundation, helping you with goals which may seem unachievable currently.

2. Accountability

Do you struggle to still to any plans, or be consistent with your training? Do you find yourself running your easy runs too fast or skipping/make sessions easier? A running coach can keep things in check and hold you accountable to not just completing workouts, according to your goals, but also doing them at the correct paces.

3. Feedback

A running coach can be valuable in reviewing your training. If you’re logging them in an agreed format for them, they can provide feedback on pace, if you’re running too much, too little or not pushing hard enough. They can also provide positive mental feedback, if you’re finding training tough or lacking confidence ahead of your next race.

4. Confidence

Paying for a running coach is often the trigger for runners to experience performance improvements. Having someone else invested in your goals and holding you accountable can motivate you to perform better. A good coach will have an optimistic, but realistic outlook and will keep their expectations honest based on your training. You’ll find yourself hitting the numbers prescribed in sessions to build confidence, which you will cash in come race day.

Online Running Coach Summary

Your first impressions and guy should be your first gauge of whether or not a coach is right for you. Perhaps you agree to work with them for 1 month then assess how you’ve found the experience? If it works for you, then great. If not, revisit other options to find the right coach.

Over the years of being coaching, I’ve set personal bests at each distance, which would of been unlikely if left to my own devices. Setting my own schedule I fall into the trap of too many junk miles, running my easy runs too easy and skipping hard sessions. 😁

If you’re looking for an online running coach, try JM Coaching. They have a range of coaches with different specialisms and credentials.

Also, for running inspiration read my previous post on running consistency. 🏃‍♂️

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Hills pay the bill! If you’re looking for efficiency and speed gains, don’t underestimate the impact hill running workouts can have on your performance. Training on hills builds muscle strength, which can help improve running economy. This in turn translates into less energy used over the course of a race.

A recent study has shown that runners that do hill workouts twice a week, where 32 precent longer after 6 weeks, when compared to a group who trained on level ground This is because uphill intervals improves your lactate threshold. That means your body produces less muscle-burning lactic acid at the same swift paces. Flat intervals also do this, but you don’t need to move as fast to reap the same rewards.

Here are 4 hill running workouts that you do. For every repetition you’ll want to be jogging back down to recover before going again.

For Road Races

Keep your efforts short and sharp. Try 10 x 30 seconds to begin with, keeping your knees high. Next time around extend the session to 10 x 45 seconds, then 10 x 1 minute. You you may run out of space if you can’t find a long hill. 😀

For Trail Runs

Look to go longer on the hill efforts, in excess of 2 minutes per effort. Find a long hill! Longer hill repeats boost many key fitness factors. In addition, longer efforts prepares you better mentally for more-technical courses.

For Efficiency

Follow the road race advice, short and sharp. You may want to reduce the efforts and focus on form. Drive your knees high and land with your foot underneath you. You’ll be able to push harder whilst focusing on form, when compared to level ground as there’s less chance of injury with shorter strides.

Bonus advice. Descend with Care

Going downhill will burn out your quads quickly. When you first start hill running workouts, take it easy to begin with. Once your comfortable you can relax more coming down. A great tip I’ve heard it to lean forward from the ankles, Looking down toward your feet can help.

If you liked this post, see my other post on How to make running awesome, not boring!

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The 10k is a great distance to test yourself. Where a 5k might feel too shorter and a half marathon is too long for you, the 10k fills that gap, making it an easily achievable distance for most.

Here are my best 10k workouts to either tackle your first, or if you’re trying to get a personal best!

First things first, there is no ‘easy’ workout. You’re pushing your body. Mentally, you may prefer some workouts over others!

How to do these workouts: The ultimate 10K workout is tough, so you need to train for it. Start with the build-up workouts listed below. Perform a warmup before each workout.

You should aim to focus on an 8 week-plan, tacking 1 workout per week. However this best fits into your schedule, try not to run hard days consecutively though! You should be able to run 10k already as all sessions total 10k of effort, excluding rest. 😎

With any of these 10k workouts, aim to warm up and cool down for 10-20 minutes on each side 🙂 In addition, try 4 x 15 second strides during your warm up to activate your muscles, before pushing the pace during your efforts. If you are unsure what your 10k goal pace is, please use a pace calculator. Recovery jogs should be just that, go slow, let your heart rate come down and catch your breath.

1. 6 x 1 mile

Run 6 x 1-mile repetitions at your goal 10K pace. Taking 3 minutes recovery jog between each repetition.

Respect this session, 1 mile can be a long way if you set out too quick. Make sure you find an appropriate loop or straight section of road, ideally traffic free so you’re not having to stop. The goal is to run your pace, not faster. If you’re being wary, start slowly and build into it.

2. 2 miles + 4 x 1 mile

Run a 2-mile repetitions at your goal 10K pace then take a 5-minute recovery jog. Next, run 4 x 1-mile repetitions at goal 10K pace, taking 3 minutes recovery jog between each.

2 miles is a good distance, so find an appropriate loop or straight section of road, ideally traffic free so you’re not having to stop. Pay attention to the weather too, you don’t want to me running 2 miles into a head wind! 😀

3. 2 x 2 miles + 2 x 1 mile

Run 2 x 2-mile at goal 10K pace. Take a 5-minute recovery jog after each repetition. Then, 2 x 1-mile repetitions at goal pace, taking 3 minutes recovery between each repetition.

Don’t under estimate this session, those 2 x 1 mile repetitions after 4 miles of effort will sting if you’ve expelled too much energy already.

4. 3 x 2 miles

The ultimate 10K workout. Run 3 x 2-mile repetitions at your goal 10K pace. Take a 5-minute recovery jog between each repetition.

You want to finish this session feeling like you’ve really pushed yourself. It’ll be an intense session so make sure you fuel and warm up accordingly. If you can hit your goal 10k pace for each repetition, you’re in a good place to hit your 10k goal! 💪

10k Workouts Summary

These workouts are design to push you. There are a number of key points which you should do and can help:

• Warm-up and cool-down for 10-20 minutes
• Do 4 x 15s or 2 x 30s strides towards the end of your warm-up
• Find an appropriate loop or straight section of road, ideally traffic free so you’re not having to stop
• Pay attention to the weather, particularly the wind if you’re running on an open road or loop
• Do the workouts using the shoes you plan to run your 10k in.
• Using a pace calculator to understand your goal 10k if you’re unsure

Lastly, get comfortable being uncomfortable. If you want to get faster you’ll have to go through some pain first! 😉

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These’s a list of 8 sessions below to help take your training to the next level. You want to prepare your body for the challenge ahead. These are all designed to be ran faster than your target pace so you can get used to and adapt.

There are a variety of different sessions that align well when training for a half-marathon. The pace at which I do them (eg @ 5K pace) is dependant on a few factors including training load for that particular week and the length of the session/rep. Some are harder than others but all present significant benefits if done correctly.

One of the most common mistakes from those training for the longer distances such as the half-marathon or marathon distance is totally neglecting speed-work. Obviously with the longer races, it’s your aerobic system you are predominantly using, much more than say a 5K anyway. However, this doesn’t mean speed-work work should be removed completely. Mileage is incredibly important, obviously, but sprinkling in these sessions too at the right time can make a huge difference!

You want to mix up your training, not running at the same pace and routes for every run. It’s also important not to use too many of these and overload your training sensibly to avoid injury.

1. 5 x 1 mile
2. 8 x 800m
3. 4 x 2k
4. 8 x 1km
5. 3 x 3km
6. 20 x 1 minute
7. 10 x 2 minutes
8. 3 x 5km

Aim to use jog recoveries between the repetitions to keep moving. You can then decrease or increase the difficulty by changing the number of reps and the recovery time. You can then tackle the full session again with confidence. 😎

If you’re looking to specific half-marathon tips, read this post 😎

To make these super simple to do (and if you have a Garmin watch) make sure you use the workout functionality.

The post Great half marathon training sessions appeared first on Run Tall.

1. Get a training plan

Don’t spend your time doing the odd run with no specific focus. The marathon is a long way and your training needs to reflect that. Variety of training is important. If it’s your first marathon and you want to get round a good frequency and consistency will be your focus. If you’re going for a personal best, then you’ll want to build alternate training with easy, long and interval runs. Consider how much time your can dedicate to training before picking a plan. As a good foundation you should aim for 4 runs per week, with your weekly long run increasing weekly. This will prepare your body for the distance and time on feet. 🏃‍♂️

If you don’t know where or how to start then consider an online running coach.

2. Do your long runs

Three to four weeks out from your marathon, make sure you’ve banked your longest run. I would recommend basing this on time on feet or distance. Most aim for 20 to 22 miles depending on your schedule and recovery. You want to recover well enough to get out for your next run, rather than be inconsistent and miss a week of training.

3. Practise your race pace

Whether it’s a tempo session or long run, aim to spend time in your race pace. For example you can (after a warm up) run 6 miles below race pace before a cool down. Alternatively you can do a long run, attempting to maintain your race pace for the last 4 miles. This aim of this is to experience your race pace on tired legs. This will both physically and mentally prepare you!

If you don’t know what your race pace should be use a pace calculator. This will help your understand how long each mile or kilometre should take you.

4. Learn to pace yourself

As a follow on from the previous points, know what your race pace is and get comfortable at that pace. If you have no idea, perhaps race a smaller distance to you can understand what a possible marathon time would look like for you.

There are a few ways to estimate your marathon time based on your performances across other distances. Multiplying your 10K PB by five, then subtracting 10 minutes, is one option. Doubling your half-marathon time and adding 10-20 minutes also works.

5. Build in strength training

Training for a marathon puts a lot of pressure on your body. Runners who can hold their posture and technique will find it far easier to maintain their pace in the final stages of a marathon. Strength training is often neglected by runners, even though it can boost performance. Use one or two sessions a week to focus on strength, with exercises such as split squats (shown below), single-leg squats and bridges, as well as core work such as planks and side planks.

6. Make sure you taper

Once you’ve cleared your last long run, start to reduce your mileage and intensity. As you move through the final two weeks of training, aim to keep the frequency of runs the same; if you are running five times a week in your peak weeks, run five times a week in your taper. Aim to reduce the volume of each run, though, by roughly one third two weeks out and roughly a half in race week. Listen to your body though, if you feel you need extra rest, take it.

7. Work on your nutrition

Good nutrition will see you starting your runs feeling more motivated and energised, but will also help you to adapt to the training more effectively. A balanced diet, with plenty of fresh fruit, vegetables and whole-foods, should be a starting point to fuel your training and your recovery.

Aim for 4g of carbohydrate per kilogram of body weight on days before your key hard sessions or long runs. After your sessions, take on food or a shake with a 3:1 ratio of carbs to protein within a 20-40-minute window of finishing.

8. Maintain Flexibility

Don’t underestimate the pressure you’ll be putting your body through during training. All those miles on the on tarmac will mostly impact your hamstrings, quads and glutes.

Get into a good (and regular) stretching routine! This should target all your main running muscles. You should stretch yourself, along with using a foam roller, having hot baths and booking regular sports massages. See my stretching articles for ideas! 😀

9. Build ‘sessions’ into your training

Along with your long runs, make sure you build in specific sessions into your plan. This can be tempo, progression and intervals. You’re looking to push your body into being uncomfortable so you will adapt and be able to take on the marathon in fine form!

See my post on interval training for more information.

And finally….

10. Pay attention to your body

Training for a marathon is not easy. If you’re tired and unmotivated, review your nutrition and training schedule. Don’t try to push too hard, too soon. There’s no problem with skipping a day or two if you’re fatigued, but take lessons from it and perhaps look to adapt your future training plan. If you’re putting too much pressure on yourself to get a personal best, perhaps review and scale down your ambitions?

You want to get to the marathon start line feeling mentally and physically strong, rather than run down. 😎

The post Training for a marathon, 10 ways to smash your personal best! appeared first on Run Tall.