Running a marathon is the dream of many athletes. In this article, we will talk about what to look for when drawing up a preparation plan for these competitions, as well as what open sources to use - books, recommendations from famous coaches, online resources with ready-made training plans.
What will help in making a plan
Reading books about running
Undoubtedly, a very large amount of information and recommendations is contained in books about sports (first of all, running), which came from the pen of famous athletes and coaches. Let us give you a brief description of the most famous of these books.
Grete Weitz, Gloria Averbukh “Your first marathon. How to finish with a smile. "
According to readers' reviews, this work will be enough to get answers to many questions about the marathon from beginners. Also, the book will help in planning preparation for the competition, will give an answer on how to successfully reach the finish line.
In her work, the famous multi-title holder Grete Weitz shares her experience. The athlete tells, first of all, why you should run, what a marathon is and what are its features. She notes that this competition is a powerful emotional experience that can change your life forever.
The author also provides answers to all the basic questions that beginners may have when preparing for a marathon.
"Running with Lidyard"
Written by renowned jogging trainer and popularizer Arthur Learyard, this piece is both motivating and teaching. The author explains why running classes are better than other types of physical activity, what effect they have on health.
Also, for those who are engaged in jogging, the work presents programs of preparation for competitions at various distances - from ten to twenty-one kilometers, for hurdles and cross-country runs. At the same time, a gradation was made for athletes of different sex, age and sports experience, as well as advice for beginners. In addition, the book tells about the running itself, the selection of equipment,
Jack Daniels "From 800 meters to the marathon"
This is a fundamental and serious book written by the most famous trainers and based on his own experience. The work is suitable for an athlete of any level who wants to draw up a training plan himself. The first part of this work tells about the principles of training and their planning, sports form, what is the body's reaction to training.
The second part lists workouts such as light and long runs, marathon pace, and threshold, interval, and repetition workouts. The third part contains plans for wellness training, and the fourth contains plans for preparing for various competitions, from 800 meters to a marathon.
Pitt Fitzinger, Scott Douglas "Highway running for serious runners (5 km to marathon distance)"
According to readers, this is a serious book for athletes who are serious about running.
The first part of the work tells about the physiology of running, gives definitions of what it is:
- IPC and base speed,
- endurance,
- heart rate control during running training,
- physiological characteristics of training athletes of the fair sex,
- how to avoid injury and overuse.
In the second part of the book, training plans for different distances are presented, and, for each, there are several plans, depending on how serious the athlete's aspirations are. It also provides practical examples from the life of professional runners.
Online resources with training plans
On various online resources, you can find tips, tricks and ready-made plans for preparing for races for various distances, including marathons.
MyAsics.ru
On this resource, you can create a training plan to prepare for a competition at a certain distance. To do this, you must indicate your age, gender, as well as the results of the race for a specific distance. All this can be done without registration and completely free of charge.
As a result, you will get a plan, which will contain the following cycles:
- training,
- test run,
- decrease in volumes,
- race,
- recovery.
Training plans from various manufacturers of sporting goods and equipment
Different plans may appear, for example, on the websites of manufacturers of various gadgets: Polar, Garmin, and so on. At the same time, the implementation of the planned plan (with the help of purchased gadgets, for example, a sports watch) can be immediately started to track, there is no need to keep a separate diary with reports.
Runnersworld.com
This service offers paid, rather detailed training plans. For example, a marathon preparation plan will cost about $ 30.
There is also a free SmartCoach service, with the help of which you can really develop a short training plan for a specific distance by entering the following data:
- distance,
- your current score,
- planned mileage for jogging per week,
- difficulty level.
Training programs on various marathon sites
When registering for a specific competition on the official website of the marathon, you can download a training plan from there, depending on your level of training.
CalculatorsVDOT
You will need these calculators to calculate your maximum oxygen consumption (MOC). Thanks to him, you can determine the pace of training.
Ready-made marathon preparation plans
Marathon preparation plan for beginners
The plan is designed to be prepared over a period of 16 weeks and should be taught daily.
- On Monday for the first five and the last two weeks, we run a distance of five kilometers. Within 6-9 weeks - seven kilometers, within 10-14 weeks - 8 kilometers.
- On Tuesday - recreation.
- On Wednesday we run a distance of seven kilometers for the first three days, and for the next three to eight kilometers. 7-8 weeks we run 10 km, 9 weeks - 11 km. 10-14 weeks we overcome 13 km per workout, at 15 weeks - 8 km, at the last, 16th, - five.
- On Thursday we run the first five weeks for five kilometers, the next four weeks - seven kilometers. Within 10-14 weeks - eight kilometers, in 15 weeks - 5 kilometers. We end the last week with a three kilometer walk.
- On Friday recreation. No need to lie on the couch. You can walk, swim, take a bike ride, jump rope.
- Saturday - the day of the longest distances, from 8 to 32 km. At the same time, in the last week of training, the final stage is overcoming the marathon distance.
- On Sunday - recreation.
Training plan for intermediate runners
Here's an eighteen week workout plan for seasoned runners.
During it, you will have quite difficult weeks in which you will have to actively work on endurance. In addition, there will be fairly easy weeks at the end in which to recover.
While preparing for the marathon, you need to follow a diet, eat protein foods, healthy fats, and slow-digesting carbohydrates. But fast food, sweet and other "food junk" should be refused. You should drink plenty of water, eat fruits and fresh vegetables.
The workout is broken down by day of the week:
Monday Is the recovery time. On this day, you need to move actively: ride a bike, swim, go for a walk in the park, jump rope, make a slow half-hour run. With the help of such activity, waste products are removed from the leg muscles after a long workout, and recovery will be faster.
On Tuesday short workouts are scheduled. With their help, you can form a running technique, hone speed and general endurance.
The workout consists of the following phases:
- 10 minute warm-up, light slow run.
- we run five to ten kilometers at a speed of sixty to seventy percent of the maximum.
- five minute hitch.
- stretching.
At the beginning of the plan, a short training should be carried out at a distance of 5 kilometers, then gradually increase to 10 kilometers, and then reduce to 6 kilometers
Also, within 18 weeks, include strength training and strength training in the workout five to seven times, do exercises for the leg muscles, swing the press, lunges and squats (three sets of ten to twelve times). If possible, visit the gym for strength exercises.
On Wednesday interval training scheduled. They will help you develop muscle strength, increase endurance, accumulate fuel for further training, and hone your running speed.
Workouts can be as follows:
- Ten-minute warm-up.
- The interval is performed at seventy percent of your maximum strength. We run 800-1600 meters maximum four times, then a two-minute jog. We keep the pace, especially towards the end.
- a five-minute cool down, at the end - a mandatory stretch.
On Thursday - again a short workout from five to ten kilometers plus strength training (on your own or in the gym).
On Friday rest is planned. You should definitely rest! This will provide an opportunity to unload muscles and blood vessels, and relax psychologically.
On Saturday we conduct a short workout at a distance of five to ten kilometers at the pace of a marathon runner.
On Sunday - long workout, the most important one. During it, your body should get used to working for a long time.
The training is as follows:
- knead all muscle groups.
- we run at a slow pace a distance from ten to 19-23 kilometers.
- obligatory hitch and stretching.
If you plan to run a marathon in three and a half hours, then you should run one kilometer in five minutes.
Plans from the book by D. Daniels "From 800 meters to the marathon"
According to the author, the duration of preparation should be twenty-four weeks (however, the plan can be shortened).
It is subdivided as follows:
- Phase 1. Basic quality for six weeks.
- Phase 2. Earlier quality within six weeks.
- Phase 3. Transitional quality for six weeks.
- Phase 4. Final quality, also within six weeks.
Let's analyze each of the phases in more detail.
Phase 1. Basic quality
During it, the following classes take place (in fact, the foundation is laid):
- easy jogging.
- the volume is gradually gaining.
- short runs for speed are added 3-4 weeks after starting workouts.
- the main thing is to get used to the regularity of the training schedule. We introduce running into our usual way of life.
Phase 2. Early quality
During this phase, the main thing is to hone technique and breathing.
For this:
- In addition to light jogging, we conduct high-quality workouts twice a week, focusing on intervals, running on hilly terrain (especially if the marathon in which you are going to take part will not be held on flat terrain).
- exercise volumes should be moderate and approximately 70% of the maximum.
Phase 3. Transient quality
According to runners, this phase is the most difficult in the entire training process. During it, we pump systems that are important to us in the course of overcoming the marathon.
- quality training is still held twice a week, but the mileage should be increased during the week.
- exercise volumes at the end of this phase (in the last two weeks, as a rule) should peak.
- there are no intervals, but the threshold exercise distances should be increased.
- we also add training for a long time at the pace of marathoners.
Phase 4. Final quality.
The home stretch in the preparatory stage for the competition.
During it we carry out:
- two quality workouts per week.
- we reduce the mileage from peak values to seventy, and then sixty percent of the volume.
- keep the training intensity at the same level, leaving the threshold training.
Using tables from books, you should draw up an individual training plan for each week, as well as a diary template.
According to users, the preparation plan described in this book is not boring, demanding, and balanced.
