There’s really nothing like marathon coaching–placing your life on maintain for 10 to 16 weeks to coach for a three- to four-hour race. What makes the marathon intriguing is the uncertainty, and whether or not you’ll be able to end within the time you set out for. You are able to do all the pieces proper to organize for race day, however you can’t management the occasions that transpire on the course–climate, fuelling, an unfamiliar course, and so on. One of the best factor you are able to do is about your self up for achievement by realizing your psychological and bodily capabilities. In exercises, you wish to ensure you’re working sufficient quantity in exercises to construct mileage whereas benefiting from cardio positive factors.
It’s important to grasp that the gap is sort of fully cardio; your coronary heart fee (HR) will keep effectively beneath your most for nearly all the race, until you end up in a dash end. This implies you don’t have to do extraordinarily quick exercises.
5 reps of 3K at objective marathon tempo or quicker, with 3 minutes jog relaxation between reps
The aim of this exercise is to simulate race day and to find out the place you at when it comes to your cardio health. Begin every of the 5 reps at your objective marathon tempo, and subtly enhance your tempo on the third to fifth reps. Deal with the remainder as an upbeat jog, permitting your physique to get well, however not fully slowing down.
It is a exercise it is best to do in the course of your coaching block–let’s say six to eight weeks out from race day. In case you are coaching for a 3:30 marathon, it is best to purpose to hit every 3K rep at 15:00 or quicker and ensure your jog isn’t slower than 6:00/km.
The 5 by 3K exercise can be used for half-marathoners—however as an alternative of doing the exercise at marathon tempo, half-marathoners would do it at their objective HMP. The complete exercise ought to come out to round 20 km in quantity.
Finishing this exercise ought to offer you an concept of the place you’re in your coaching earlier than your upcoming race. In the event you can simply hit the paces on every rep through brief relaxation, you shouldn’t have an issue tackling extra mileage or more durable exercises, however in the event you fall off the tempo, you could wish to rethink your time objective.