When preparing for any distance, it is extremely important to correctly conduct the pre-start period, which lasts a month before the race. And the marathon is no exception in this regard. The essence of preparation in the last month before the race is that it is necessary to find a competent balance between the necessary loads and a smooth decrease in intensity.
In today's article I want to show an example of a program that was compiled for a 2.42 marathon runner. It was, in fact, the runner's first marathon. However, 5 weeks before the start, the half marathon was overcome in 1.16, which indicated potential. And overall, a good training volume was completed before the half marathon. Therefore, with a competent lead to the start, one could count on a target result of 2 hours 42 minutes.
Input data
Age at the start of 42 years. Running experience for several years, but with interruptions and unstable training. During the six months before the marathon, the average mileage per week was about 100 km. Interval training was performed at the level of the anaerobic metabolism threshold, speed intervals, IPC intervals. Once a week, a long run of 30-35 km in aerobic mode is mandatory. In a week, 2 interval was performed, one long. The rest is slow running.
I immediately noticed the complete lack of training at a marathon pace. I believe that they are very important for the amateur, as they adapt the body to a specific speed and help psychologically tune in to the target pace. Yes, not all strong athletes practice it. But my personal opinion is that it needs to be added to the programs. Even sometimes sacrificing some kind of interval work.
4 weeks before the start
Mon: Slow run 10 km; Tue: Cross at 3.51 marathon pace. In fact, 3.47 came out; Wed: Recovery run 12 km; Thu: Interval training on ANSP. 4 sections of 3 km each with 800 meters of jogging. Target - pace 3.35. In fact, 3.30 came out; Fri: Recovery run 40-50 minutes; Sub: Long run 28 km easily freely; Sun: rest.
Given that the marathon pace is lighter than the interval training, this week was lighter in load than the previous weeks in the runner's program. In addition, a pre-marathon test run was scheduled for next week. Therefore, it was necessary to unload the body a little.
3 weeks before the start
Mon: 10 km recovery run; W: Slow running 12 km; Wed: Marathon pace 22 km. Control race before the marathon. The goal is 3.51. In fact, it turned out 3.48, but the race was difficult. Thu: Recovery run 10 km; Fri: Run 12 km. Slow; Sub: Long run 28 km. Run 20 km slowly. Then 5 km at the target pace of the marathon, which is 3.50. And then a hitch; Sun: Rest.
The week was focused on a test run. The classic pre-marathon control race is 30 km at a marathon pace 3-4 weeks before the start. In this case, such a race did not "fit" into the program. Therefore, it was decided to reduce it to 22 km, but also give a week in parallel without interval loads, since it was felt that there was a certain accumulated fatigue after the previous intense weeks and the half marathon. As the runner himself noted, the program was lighter in load than the one for which he was engaged independently. Therefore, I often tried to run faster than the target pace, which was of no benefit. On the contrary, more does not mean better. The control race was completed a little faster than necessary. But more energy was spent on it than needed.
2 weeks before the start
Mon: 10 km recovery run; W: Progressive running. 5 km slowly. Then 5 km at 3.50. then 4 km at 3.35. Then 2 km for a cool down; Wed: Slowly 12 km; Thurs: Interval training on ANSP. 2 times 3 km each with 1 km of jogging. Each segment at a pace of 3.35; Fri: Slow 12 km; Sub: Variable run 17 km. Alternating 1 km slowly and 1 km at the target pace of the marathon; Sun: rest
The coming week begins. The intensity gradually decreases. Volumes too. Progressive running is prescribed on Tuesday. I really love this type of training. In one workout, you can work at the target pace, train the required parameter, feel how the body works against the background of fatigue. For example, how to simulate a marathon finish? Do not run a marathon in training for this. And progressive running will do the job perfectly. Fatigue builds up and the pace grows.
About 10 days before the marathon, I almost always prescribe 2x 3K interval training with good recovery. This is already a supporting interval load. It does not require a lot of effort. Alternating running also aims to keep you active.
One week before the start
Mon: Run 12 km slowly; Tue: Slow 15 km. Run 3 km in the course of the cross at the target pace of the marathon at 3.50; Wed: Slowly 12 km. During the cross run, run 3 times 1 km each with good rest between segments at the target pace of the marathon; Thurs: 10 km slow; Fri: Slow 7 km. Run 1 km in the course of the cross at the target pace of the marathon; Sat: Rest; Sun: MARATHON
As you can see, a week before the start, not a single work was done in anaerobic mode. Only the marathon pace is included as supporting loads. First of all, in order to develop a sense of pace. And the body from the start worked at the right intensity.
Results of the marathon
The marathon took place in Vienna on April 7, 2019. The track is flat. Final result 2: 42.56. The layout is very good. The first half of the marathon in 1: 21.24. The second one with a slight run-in is 1: 21.22. Essentially, the tactic of running evenly.
Mission accomplished. So the runner's eyeliner was right.
I want to emphasize that this type of eyeliner is just an example. It is not a benchmark. Moreover, depending on individual characteristics, it may not bring the desired benefits. And in some cases, give too much intensity and cause overwork. Therefore, this article is written for informational purposes only. In order for you to familiarize yourself with the approach, analyze what in this program may suit you and what may not. And on this basis, make yourself a load for the marathon.
In order for your preparation for the 42.2 km distance to be effective, it is necessary to engage in a well-designed training program. In honor of the New Year's holidays in the store of training programs 40% DISCOUNT, go and improve your result: http://mg.scfoton.ru/
