Just last week one of my students was asking me how I train for a marathon. Do I run every single day? Twice a day? Well it definitely varies from person to person. Everyone has their own favorite training system or strategy. A typical marathon plan usually involves working out at least 4-5 days per week. Many people choose to run all 4 or 5 of those days. The runs usually include at least one of hill training, one of speed work, and one long run each week. The long run is just about the only thing that all marathon training plans have in common. Some people cross-train a lot more than others, and that often depends on a history of injury (like knee problems in my case). Cross-training is any endurance activity other than running that increases your running fitness.
Mondays: Hill training! I run anywhere from 6 to 9 miles of the hilliest route I can find. Lately I've been trying to incorporate the two largest hills in one of my race courses that I'll be competing in in March. One of them is nearly 2 miles of steady, unrelenting uphill climbing. The other is slightly shorter, but much steeper. Sometimes I'll even run back over these hills, or try to get a few smaller hills in at the end of the run. In the evening I spend two hours in a Bikram-style Hot Yoga class. The class gives me an increase in flexibility, and strengthens muscles all over my body that support my form and posture when I'm running. We also do a lot of deep breathing exercises to slow down the heart rate which I try to incorporate in some of my hill-climbs on my runs. Adam keeps teasing me that Bikram Yoga has become my answer to anything. It's really what's keeping my knee problems at bay this time though.
Tuesdays: Easy running with speed-work at the end. I run anywhere from 4 to 7 miles at an easy pace with a more moderate number of shorter hills. I try to focus on enjoying the run and finding a rhythm that is comfortable to me. At the end of the run I finish at a flat stretch of sidewalk where I run 4 to 6 strides. That means I let my heart rate slow down to a lower aerobic zone. Then I speed up as fast as I can until I reach 90% of my max effort. I hold that for 5 seconds, then slowly decelerate, allow my heart rate to slow back down to a comfortable zone, and repeat.
Wednesdays: Semi-rest day (3 weeks per month... see below). I spend 2 hours in a Bikram-style Hot Yoga class.
Thursdays: Currently I spend 30-40 minutes on weight lifting at the gym on campus. I focus on arm and core strength usually. Then I attend a 45 minute spinning class that uses stationary cycles to stimulate both hill climbs and speed-work. In a couple of weeks I will probably be adding in an easy run earlier in the day (maybe just 3 or 4 miles).
Fridays: Recover swimming. I swim easy-paced laps for anywhere from 30 to 50 minutes. This is just to keep my heart rate elevated and my muscles loose before a long run.
Saturday: The all-important long run. The distance varies each week as I approach my peak training run of 22 miles 3 weeks before the marathon. Last weekend I was at 13, and this weekend I will run 15. After the 22 mile run I will taper for two weeks, so my running intensity and distance slowly decreases to allow my body to recover before the marathon. Long runs are all about controlled, slow pace and working through race-day strategies. I practice different ways to carry my water, times to stop for a drink, supplements to use before, during and after the run, and endurance plans for the race.
Sunday: Full rest day! I usually go for an easy hike with Adam and the dogs, or spend some time chasing them around at the dog park. Giving my mind a mental break from training and stress on these days is just important as giving my body a break.
So that is the basis of my training. I also incorporate frequent strength training into my days in the lab. I keep a set of weights there and try to take breaks for some arm and core work when I get stumped on a research project or lose focus on a study that I'm reading, or I run through some yoga postures. On the first wednesday of each month I add in a one mile time trial to track my speed-progress throughout training. During these, I warm up with a slow jog or fast walk for 10 minutes, run one mile at 100% effort, then slow to a jog or walk for another 10 miles.
In conclusion, basically, I feel like I am always working out. Hence, the all-important-Sunday-rest-day, because everyone needs a day of rest.
Mondays: Hill training! I run anywhere from 6 to 9 miles of the hilliest route I can find. Lately I've been trying to incorporate the two largest hills in one of my race courses that I'll be competing in in March. One of them is nearly 2 miles of steady, unrelenting uphill climbing. The other is slightly shorter, but much steeper. Sometimes I'll even run back over these hills, or try to get a few smaller hills in at the end of the run. In the evening I spend two hours in a Bikram-style Hot Yoga class. The class gives me an increase in flexibility, and strengthens muscles all over my body that support my form and posture when I'm running. We also do a lot of deep breathing exercises to slow down the heart rate which I try to incorporate in some of my hill-climbs on my runs. Adam keeps teasing me that Bikram Yoga has become my answer to anything. It's really what's keeping my knee problems at bay this time though.
Tuesdays: Easy running with speed-work at the end. I run anywhere from 4 to 7 miles at an easy pace with a more moderate number of shorter hills. I try to focus on enjoying the run and finding a rhythm that is comfortable to me. At the end of the run I finish at a flat stretch of sidewalk where I run 4 to 6 strides. That means I let my heart rate slow down to a lower aerobic zone. Then I speed up as fast as I can until I reach 90% of my max effort. I hold that for 5 seconds, then slowly decelerate, allow my heart rate to slow back down to a comfortable zone, and repeat.
Wednesdays: Semi-rest day (3 weeks per month... see below). I spend 2 hours in a Bikram-style Hot Yoga class.
Thursdays: Currently I spend 30-40 minutes on weight lifting at the gym on campus. I focus on arm and core strength usually. Then I attend a 45 minute spinning class that uses stationary cycles to stimulate both hill climbs and speed-work. In a couple of weeks I will probably be adding in an easy run earlier in the day (maybe just 3 or 4 miles).
Fridays: Recover swimming. I swim easy-paced laps for anywhere from 30 to 50 minutes. This is just to keep my heart rate elevated and my muscles loose before a long run.
Saturday: The all-important long run. The distance varies each week as I approach my peak training run of 22 miles 3 weeks before the marathon. Last weekend I was at 13, and this weekend I will run 15. After the 22 mile run I will taper for two weeks, so my running intensity and distance slowly decreases to allow my body to recover before the marathon. Long runs are all about controlled, slow pace and working through race-day strategies. I practice different ways to carry my water, times to stop for a drink, supplements to use before, during and after the run, and endurance plans for the race.
Sunday: Full rest day! I usually go for an easy hike with Adam and the dogs, or spend some time chasing them around at the dog park. Giving my mind a mental break from training and stress on these days is just important as giving my body a break.
So that is the basis of my training. I also incorporate frequent strength training into my days in the lab. I keep a set of weights there and try to take breaks for some arm and core work when I get stumped on a research project or lose focus on a study that I'm reading, or I run through some yoga postures. On the first wednesday of each month I add in a one mile time trial to track my speed-progress throughout training. During these, I warm up with a slow jog or fast walk for 10 minutes, run one mile at 100% effort, then slow to a jog or walk for another 10 miles.
In conclusion, basically, I feel like I am always working out. Hence, the all-important-Sunday-rest-day, because everyone needs a day of rest.
No comments:
Post a Comment