Marathon training theory

Marathon Training
Training Theory and Workouts to Help You
Crush Your Next Race

Marathon Training Theory
1. Developing your aerobic threshold
•

What is aerobic threshold & why does it matter

•

How to target it in training

2. Learning to burn fat as a fuel source at marathon pace
•

Why this is critical (and difficult) and how to target in training

3. Increasing muscular endurance
•

How to train your muscles to survive 26.2 miles without having to run
26.2 miles a day in training

Developing Your Aerobic Threshold
Imagine you are a hybrid car
Muscles = Engine
Glycogen = Gas power
Fat = Electric power

Your gas tank holds a finite amount of gas (glycogen).
This is as true in your body as it is in a car.

Fully carbo-loaded, you can store 1320 kcal to
2020 kcal of glycogen

Depending on your size and fitness, running utilizes
about 1kcal/Kg/Km.
Let’s say you weight 175 pounds (80kg) you need about
3360 kcal (80kg x 42 km) to make it through the race


2020 kcal < 3360 kcal
Max Stored Glycogen

Needed to finish the race

Since it’s impossible to eat 1500 calories during the race, we
need to find a way to conserve gas (glycogen) and run as
efficiently as possible on electric (fats)

Like a hybrid car, the faster you want to go, the more you
need to rely on gas (glycogen).
So, we need to find that optimal balance between electric
(fat burning) and gas (glycogen burning) that allows you
to get to the finish as quickly as possible.

Aerobic threshold is defined as the fastest pace you
can run while using the aerobic system as the
primary energy pathway
In essence, aerobic threshold is that optimal pace between fat
and glycogen usage. Thus your marathon pace is directly
correlated with your aerobic threshold.

So How Do You Train Your Aerobic Threshold?
The key to improving any specific physiological system is
frequent, repeated bouts of stress
Run workoutsaerobic thresholdseconds faster to 15 seconds
Training your in a window 10 is challenging because these
workouts are not extremely taxing. You can easily run faster
slower than your current marathon pace
and push the pace, but if you run too fast or too hard you miss
the target and make the workout less effective.

Learning to Burn Fat as a Fuel Source
The problem with using fat as an energy source is that it’s
not a very efficient provider of energy.
However, you can train your body to become more
efficient at burning fat as a fuel source.

Learning to Burn Fat as a Fuel Source
The big mistake I see a lot of runners make is not
paying any attention to improving their ability to burn
fat as a fuel source at marathon pace.

Increasing Muscular Endurance
The challenge is that running the full marathon
distance in training is not recommended (due to how
long it would take to recover). So, we need to get
creative in training to simulate the fatigue and
develop the muscular endurance needed.

1. Utilizing Accumulative Fatigue
The fatigue from one workout accumulates and
transfers to the next so that you're always starting a
workout or a long run a little tired from your
previous training.

2. Specific Workouts Designed to Fatigue Your Legs
Using the knowledge of muscle fiber recruitment, we
can train your legs to run more efficiently and be less
susceptible to fatigue at marathon pace

Discussion of Long Runs
As we’ve discussed already, the primary goals of training
should be to increase aerobic threshold, utilize fat more
efficiently, and build endurance.
So where does the long run fit in with these 3 goals?

Aerobic Threshold and Long Runs
Easy 20-22 Miler vs. 16-18 marathon specific long run
Easy 20-22 miler
As a 3:45 all easy pace your easy long run pace is likely
Running marathoner, never challenges your aerobic threshold.
between 9:30 and 10:00 mile. So, a 20-22 miler will take you a
Not 3 hours to finish
little over one mile trains you to run at aerobic threshold.
You can’t improve an energy system if you a significant
Research has shown that your body doesn’t see never train it!
increase in aerobic development, specifically mitochondrial
development, when running over 90 minutes

Aerobic Threshold and Long Runs
Marathon Specific 16-18 Mile Long Run
The total time for an 18-miler will be closer to 2:30
You spend 4-5 miles running at aerobic threshold (and
while tired)
Much more marathon specific and easier to recover from

Fat Utilization and Long Runs
20-22 miles of all easy running = = 4 to 5 training to
16-18 miles with a faster finish 0 miles miles
trainingfat while running fuel source while
burn to utilize fat as a at marathon pace
running at marathon pace

Muscular Endurance and Long Runs
Yes, running 20-22 miles is good for muscular endurance
But, the longer you run, the more you susceptible to injuries
you become. Your form begins to break down, your major
muscles become weak (thus relying on smaller, less used
muscles), and overuse injuries begin to take their toll.

Moreover, you never run at marathon pace while tired
So, very running muscular endurance is on race day
Not easy specific to what you’ll experience improved.
Muscular endurance while you’re tired and trying to
run marathon pace is not.

Compare this to the muscular fatigue from a 16-18
miler with a fast finish
You get 4-5 miles of running at marathon pace
while tired

Plus, if you do things right (as we’ll teach you) you’ll buttress the
long run against a steady paced run the day before.
Because of the harder running on Saturday, you start Sunday’s
long run not at zero miles, but rather at six or eight miles.

Which Would You Rather Have?
Easy 20-22 Miler

16-18 Marathon Specific

Total miles at MP = 0
Total miles for weekend = 22

Total miles at MP = 11
Total miles for weekend = 26

Marathon Specific
Workouts and Long Runs
Lactate Clearance
Steady Runs
Long runs
Where speed fits in

Marathon Specific Workouts
Lactate Clearance
How lactic acid really works: The science of fatigue and lactate

Lactate Clearance
Since running at aerobic threshold still requires some
glycogen use, the faster we can train our body to reconvert
lactate back into energy in the liver, the longer and faster we
can run at a given pace
Moreover, this can help with accidental pace surges (hills,
getting around others, crowds) and help make sure you
don’t fatigue prematurely.

Lactate Clearance
Workout 1: Alternating Tempo
Alternating between 10 second faster than marathon pace
and 5-10 seconds slower than 10k pace.
For a 3:30 marathon runner, the workout would like this:
6 miles at (7:50, 7:25, 7:50, 7:25, 7:50, 7:25 – no rest)

Lactate Clearance
Workout 2: Jogging rests
By not fully recovering and jogging quickly between repeats
you still sneak in a way to run faster than race pace, but you
ensure you have the aerobic strength and support to
maintain goal pace on race day.
Sample workout for 3:30 marathoner:
4 x 1.5 miles at 7:40 pace w/2min quick jog (8:20 pace) rest

Workout 1: Hill Combo
Train your Sample workout for 3:30be able to run fast when
legs, body, and mind to marathoner:
tired. First, we tire the legs by running a series of hill repeats,
which 90 sec hill repeats muscle contractions and burn
6-9 x require explosive at 5k pace w/jog down rest,
glycogen. Then, after a short rest, you run at threshold pace
3 min rest,
to better simulate running pace at the end of a race when
4-6 miles at MP
you're tired

Workout 2: 2 x 6 miles
The purpose of thisworkout forto run at your threshold pace
Sample workout is 3:30 marathoner:
for at 10-20 10-12 miles, which marathon pace w/10 your
6 miles a total ofseconds faster than will help you increase min rest
ability to burn fat as fuel source when running at marathon
pace and practice running on tired legs.
The 10 minute rest also simulates the “dead leg” feeling
many marathoners experience after 18 miles.

Steady Runs
The steady run is a critical cog in the marathon training plan
because it sets up the accumulated fatigue that enables the
long run to simulate the latter stages of the race.
Steady pace should range from 10 seconds faster than MP to
20 seconds slower than MP. The goal is to target and work
your aerobic threshold.

Long Runs
Workout 1: Basic Fast Finish
• Run fast on low glycogen
• Teach your body to burn fat more efficiently
• Physically and mentally prepare to run fast when you’re tired
Sample workout
Run easy to moderate for half or three-quarters of the run and
then finish the last 3-5 miles at marathon pace

Long Runs
Workout 2: Advanced Fast Finish (20 miles)
1. Start with running 3 miles easy
2. From miles 4 through 11 (7 miles) you’ll target a pace that is 5
percent slower than goal marathon pace. Not quite hard, but
challenging.

Long Runs
Workout 3: Basic Surges
•

Surges burn available glycogen faster, depleting you for the
latter miles
• They engage intermediate and fast twitch fibers, tiring them
out and forcing your slow twitch fibers to develop.
Sample workout
16 mile long w/7 x 90 sec surges @ 10k pace w/5 min easy
between starting at mile 10

Long Runs
Workout 4: Advanced Surges
Instead of runningpace will burn through more glycogen marathon
Surging at 10k easy between the surges, you will run than you
wouldas your “rest”. a moderate,should be between 10k and half
pace remaining at The surges marathon paced effort. Then, as
you slow back downthemarathon pace, your bodybe 4-5 minutes,
marathon pace and to marathon pace “rest” will realizes it must
conserve glycogen for these on your abilitybursts and attempts to
depending 60-90 second level.
use fat as a primary fuel source at this pace.
Sample workout
20 mile long with 8 x 90 sec surges at 15k pace w/5 min at MP
starting at mile 10. Finish run off easy

Where does speed work fit in?
Speed developmenta wasted workout:the marathon specific
Example of should be before Yasso 800’s
A workout that supposedly predicts of training). The last 8-10 weeks of
segment (the last 8-10 weeks marathon finishing time from a session of 10
x 800 meters with equal time rest between each 800
any training program should be race specific
1. What critical element of marathon success (aerobic
threshold, fat burning, muscle endurance) do 800’s target?
Speed helps improve your efficiency, but you don’t have to
2. waste workouts. You can “disguise”have your training with
In the last 8 weeks of training, you it in roughly 16 hard
workouts. Why waste one? surges, threshold intervals
strides, hill sprints, drills,

Putting It All Together In A
Training Plan

How does this work for me?
That’s where things get a little more difficult because
the answer isn’t universal. What one runner needs to
do is going to be different from you. And, even if
what you need to do is the same, the ay you
approach it might differ drastically.
That’s why training from a book or template plan
doesn’t work, even if the philosophy is correct.

Getting Your Training Paces Right
Getting your optimal physiological training paces right
is absolutely critical. It’s one of the most important
parts of training.

It’s you same for tempo runs, speedof aerobic threshold & fat
If the remember the comparison workouts, and easy/long
utilization toIf you’re a hybrid car, finding the perfect pace that
run pace. driving not in the right zone, then you’re not
blends enough glycogen and fat burning is essential to training
targeting the right physiological systems and not getting the
full benefit from systems.
those two the workout.
If you don’t hit that zone, then training
It’s wasted the workout is not effective.

The primary issue is that most runners base their
training off their goals. But the problem is most runners
choose an arbitrary goal that is based on a finishing
time, rather than a physiological reality

Let’s say your goal is to break 3:45 for the marathon (8:35 per mile
pace) and you base your training off this. but it’s not going to help
Sure, it’s going to get you fitter overall, But, your fitness currently
is more like a 3:55in the marathon. This is exactly why is 9:00 pace.
you improve marathon (not far off really), which you keep
getting fitter and maybe even PRing in shorter events but bonk
That means when fall apart duringrun aerobic threshold runs at
or you’re trying to the marathon.
8:35, you’re WAY too fast to target your aerobic threshold properly.
At almost 30 seconds a mile quicker, this is more a high end
threshold run.

How Do You Know When You Can Start
Training Faster?
Getting your paces right at the start of training is only part of
the equation. Yes, you may start out in 3:55 shape, but ideally
you’ll continue to improve throughout the training and be in
3:45 shape by the end.

But, how fast does this happen? How do you know
when you to start training faster?

How Do You Know When You Can Start
Training Faster?
OurMost experiencedyour run data, splits and feedback fromrapidly
system analyzes runners use tune-up races to assess their
And it’s completely individual. Some runners will improve your
logged workoutsfind their training paces don’t change much at all.
andprogress and adapt their paces.adjusts the training schedule
some may and automatically This works well, but the
drawback is infrequent data it’s completely individualized and
The important thing is accordingly. need to race (which can
that and the
deter your training efforts)
always honed in on the physiological optimum

As you gain fitness and work through the training, the
paces will change to match your fitness.

Developing Specific Workouts For You
Maybe you’re naturally a speed demon, having done
lots of 5k or 10k training in the past. Or, perhaps
you’re a newer runner and thus your aerobic system
isn’t fully developed yet.
Template plans don’t account for this at all. You get
the same training as everyone else. Maybe it works for
you, maybe it doesn’t.

Developing Specific Workouts For You
Our training system and coaches analyze and compare
your past performances to determine what your
strengths and weaknesses are and then targets those
weaknesses specifically in training.

Motivation and Support
In 2011 our team of coaches surveyed 3,600 runners who were
trying to qualify for the Boston Marathon.
Of the 3,600 runners we surveyed, 92% ran into at least one
training interruption during their training segment.
Interestingly, 85% of the runners who hit their qualifying time
had some established support system to help them adjust their
training during this interruptions. (coach, club, online).

But what about those that missed their qualifying time?
Only 28% of these runners had some support system in place
to help them properly adjust their training.
Training segments almost never go 100% according to plan.
That’s when you need the guidance on how to adjust your
training or sometimes you just need the support after a tough
workout that things are ok.

Our coaches and our system adjust when you have to miss
training. This means you always stay on track and are never in
danger of coming back too soon or missing critical workouts.
Plus, when you have a bad workout, there’s nothing quite as
reassuring as hearing from someone who struggled with the
same workout but then went on to race well. That confidence
can make all the difference in the world.

What is the RunnersConnect
Training
Training plan
*Customized workouts that target your specific strengths and
weaknesses
*Specific, physiologically optimal training paces for all workouts
*Automatic adjustments based on your progress

Training
Detailed instructions
*Specific paces for each workout
*Detailed instructions on how to
run each workout
*In-depth explanations on the
purpose of each workout and
why you’re doing them

Training
Coaching Support
* Coaches provide feedback and support for every workout
you log to our activity stream (You can choose to keep
workouts private too)
* Twice weekly coach chats allow you to ask in-depth
questions and learn from other teammates.

Training
Make Training Easier and More Fun
**Import your workout data from RunKeeper and Garmin
Connect with runners
training for the same race
* Export your workout instructions directly to Garmin and
all over the world or those
iSmoothRun (target splits, times, distances)
who have the same goal

Reach Your Potential and Crush Your
PRs
With a custom training plan, expert coaching
support, and a supportive community, you'll
have everything you need to achieve your goals
Just $29/month
http://runnersconnect.net/signup

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Marathon training theory

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