Marathon Training Tips

1. Set a definite goal e.g. run the 2006 New York Marathon

2. Set realistic goals - if you can run a steady 9 minute mile pace then set a goal of running a 4 hour marathon – a 3 hour marathon may not be realistic.

3. Plan the training to achieve your goals set in 1 and 2 but do not become a slave to your plan, adjust it to meet you on going circumstances.

4. Plan strength and core stability training into your program

5. Once you are able to run 20 miles a week comfortably then allow at least 6 months training for your marathon

6. Increase your weekly mileage by no more than 10% and build up to 75 miles a week - which will take approx. 15 weeks

7. Warm up and cool down routines are essential elements of every training session

8. Aim for quality not quantity – If you aim is to run at 9 minute mile pace then you need to include sessions at that pace each week.

9. Each week consider three sessions at target race pace, two long slow sessions and two days recovery.

10. Gradually increase (10% increments) your long slow run at the weekend up to 20 miles.

11. Learn to breathe correctly by using the left foot strike to commence your breathing in and out and remember to breath deeply, not shallow breathing.

12. Learn to run relaxed and smooth with your pace controlled by your breathing rhythm

13. Monitor you weight and fluid intake – weight loss may be due to fluid loss.

14. Make sure you have good comfortable shoes – change them every 300-400 miles or when the heel is badly worn.

15. Keep a daily log – record details of training (mileage, time, how you felt, weather conditions etc), sleep, diet, weight, morning resting pulse rate, etc.

16. Monitor you morning resting pulse rate to check for signs of overtraining

17. Have a good balanced diet

18. Gain competition experience – plan races (5k, 10k, half marathon, 15 miles) into your training program

19. Plan for a two week taper in your training leading up to the marathon e.g. reduce training load by 60% and plan 1 week tapers for your competition experience races

20. For your training sessions consider running for a set time rather than a set distance. If your aim is to run a 9 min/mile pace then for a 10 mile session run for 45 minutes, wherever you like but just remember your route, and then retrace your steps. Reduces boredom of the same route/scenery and the problems of measuring distances.

21. Try to train as much as possible on soft surfaces e.g. countryside and parks.

22. Consider having a full body massage ever 4 or 5 weeks

23. Consider the use of sports drinks to replenish carbohydrate stores and replace fluid loss when training and for races.

Brian Mackenzie has provided the above Marathon training tips; Brian Mackenzie is a senior level 4 U.K athletics coach, which is currently the highest level of certification for an Athletics coach in the U.K today.

For more information about Brian go to www.brianmac.demon.co.uk