Marathon Training Manual

Transcription

1 Marathon Training Manual Boston 2009

2 Table of Contents Benefits of Marathon Training Checklist for Getting Started Injury Prevention is the Key Selecting Proper Foot wear Footwear Info Importance of Warm Up & Stretching Traditional Stretches Foam Roller Stretching Weekly Training Schedule Info Weekly Training Schedule Sample Programs 1-4 Importance of the Long Run Long Run Schedule Intermediate Long Run Schedule Advanced Cardio Cross Training Predicting Marathon Performance Marathon Pace Chart Directions to Fitcorp One Beacon Street Signs of Over training Injury Prevention How to Design: Interval Training, Hill Training, Fartlek Training Nutrition Miscellaneous resources, races, stores, etc.

3 Benefits of Marathon Training Great Experience Great Cause Possible Highlight of your athletic career Tremendous sense of pride & accomplishment Elevated health & fitness to a higher level Great motivator to train through the winter Develops high level of self confidence, discipline & mental toughness Decrease risk of heart disease Decrease in blood pressure & cholesterol Decrease in stress Improved immune system Increase in brain function Increase in energy level Decrease in body fat & risk of obesity related diseases

4 Checklist for Getting Started Review training profiles Pick one that matches your current goal, ability, available training time, injuries, etc. Buy a good pair of running sneakers (we suggest getting fitted by a professional) & proper clothing Review warm-up and stretching info Review section on strength training and gradually add in some exercises during the first few weeks. If you are already doing weights, yoga, Pilates, body weight exercises, or some form of strength training, please continue. Buy foam roller for stretching at Performbetter.com, Marathon Sports or City Sports Consult John Furey with questions on your program jfurey@fitcorp.com If you have been on a strength training program, continue. If not, wait for a couple of weeks.

5 Injury Prevention is the Key 80% of running injuries are caused by too much of an increase in mileage The cardiovascular system adjusts to stress quicker than the joints Joggers/runners should increase their total weekly running amount by no more than 10% Get a good pair of running sneakers and change them every miles Run on soft, flat surfaces whenever possible. Treadmill training is fine If you cannot take more than a couple of days per week of impact, cross-train on bike or elliptical trainer to increase fitness level Maintain or achieve ideal body weight to minimize joint stress Stretch regularly, ideally with foam roller Add strength training to program What do I do if I become injured? Ice area: minutes several times per day (frozen peas work well) Elevate injured part while icing Rest (at least initially) Contact John Furey ASAP to develop a game plan Analyze program for possible causes - what did I do differently in training? - big mileage jump? - significant pace increase? - shoes beaten up? Or change in shoe model? -change from all treadmill to road running? Cross-train on non-impact cardio follow similar minutes that you were doing running/walking Determine plane to return to full program, return to running very slowly Possible physical therapy/orthopedic may be needed What pain is ok? - General muscle soreness - Slight joint discomfort after workout or next day that is gone in 24 hours - Slight stiffness at beginning of run or walk that dissipates after first 10 minutes What is pain is not okay? (You should not train!) - Pain that is keeping you awake at night - Pain that is evident at beginning of run/walk then becomes worse as run/walk continues - Pain that changes your stride

6 Selecting Proper Footwear Things to consider if you have no idea what to wear, visit a running specialty store - Body weight heavier runners need a more supportive sneaker - Running on hard surface roads require a more supportive sneaker - Replace sneakers between miles; there may not be visible wear sign son the shoes but there will be internal compression - Mail-order catalogues and factory outlets offer discounts - Stick with the brand that s been successful for you, even if it is not ideal for your foot - Marathon Sports in Boston, Cambridge, Brookline, Wellesley is an excellent resource, as well as: Runner s Edge in Melrose The Boston Running Company on Charles Street in Boston Whirlaway Sports in Methuen New England Running Co. in Beverly Yankee Runner in Newburyport DB Sports in N. Attleboro Marx Running and Fitness Center Road Runner Sport Catalog has pretty good prices.

7 Footwear Info

8 Importance of Warm-up and Stretching Proper warm-up and stretching helps reduce injury and improves performance The first 5-7 minutes of a run should be easy in order to gradually warm-up muscles Stretching is more effective after the run Key areas: hamstrings, calves, lower back, hip region, quads, groin (see traditional stretches) Do not bounce Do not stretch beyond the point of tension, but not pain Hold each stretch for 30 seconds; do two sets minimum Foam roller stretching (myofascial release) is ideal Traditional stretching is good Stretching can be done every day The cool down should consist of 3-4 minutes of easy walking after the run or walk

9 Traditional Stretches To be performed after the run

10 Foam Roller Stretches Can be performed before or after the workout/run

11 Weekly Training Schedule The importance of the weekly training schedule is that it allows you to improve your aerobic fitness level It helps to maximize calorie expenditure bringing you closer to ideal weight It strengthens specific walking and running muscles, tendons, and ligaments It provides tremendous health benefits With the wide range of ability in the group, it is difficult to provide one specific training program The weekly schedule should be determined by the following factors: - Goals - Current fitness level and training schedule - Time available to train - Injury status Current & Past - Motivation level - Body Type Take a look at the 7 profiles shown and use them as a guideline for your own program. Please ask me for help. The minimal amount of training to do is probably 2 days during the week and one on the weekend The ideal amount for most people is 3-4 days during the week and one on the weekend The high-end for more advanced runners is probably 5 weekly days, one weekend The general amount of training during the weekly workout is between 30 and 70 minutes The distance covered during these sessions will vary dramatically based on how fast you are The workouts should be moderately difficult, not real hard, not easy. You should be able to talk while you are running.

12 Weekly Training Schedule Sample Programs 1 4 Use these programs as a guideline to figure out how much running works best for you during the week Program days of running, designed for more advanced runners with a good base, no injuries and a goal of running as fast as possible. Sample Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 8-10 miles at moderate pace Easy 6 mile Rest Hill or Interval Training 2 mile warm up 4-6 x ½ mile 2 mile cooldown 6-8 miles Tempo Run 3 miles easy - 3 miles tempo pace -3 miles easy Long Run (see Intermediate or Advanced Long Run Schedule) Program days of running, 2 days of cross-training, designed for individual who would like to train 5-6 days per week but due to injury history or body type, 3-4 days of running is the max the body can handle. Sample Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 6-7 miles at moderate pace Spin Class, Stairmaster or Elliptical 60 minutes Hill or Interval Training 7 miles Run/Bike combo for 60 minutes Easy Elliptical 45 minutes Long Run (see Intermediate Long Run Schedule) Rest

13 Program 3 3 days per week of running, with no additional cardio due to time restraints, still can run a solid marathon with this plan with significant reduction in injury risk. Sample Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 6-8 miles Rest Hard Hill, Interval, or tempo workout Rest Rest Long Run Rest Program 4 2 days of running, 3-4 days of cross training, not the ideal program due to limited running mileage, but amount of cross-training still makes the marathon do-able. Sample Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Intervals on the Elliptical Spin Class 6-10 miles with hills 60 minutes on bike, Stairmaster or Elliptical Easy 45 minutes of cross-train Long Run Cross- Train or Rest

14 Importance of the Long Run The single most important component of the training program Prepares the muscles, ligaments, and joints for long-duration exercise Trains the muscles to efficiently use energy Builds self-confidence and mental toughness Burns a tremendous amount of calories This schedule may be adjusted to meet individual needs Some long runs may feel easier than others based on the given day The day before the long run should be a day off or an easy workout The long runs become the dress rehearsal for the actual race Pace of the long runs should be slightly slower (30-60 sec/mile) that the typical weekly run Get a good night sleep the night before a long run The meal the night before the long run, as well as breakfast the morning of, are key

15 Long Run Schedule Intermediate Date Distance December 6 December 13 December 20 December 27 January 3 January 10 January 17 January 24 January 31 February 7 February 14 February 21 February 28 March 7 March 14 March 21 March 28 April 4 April 11 April 20 8 or 10 miles 10 or 12 miles 12 miles 12 miles 14 miles 12 miles 15 or 16 miles 12 miles 16 or 17 miles 12 miles 18 or 20 miles 12 or 14 miles 20 or 21 miles 12 miles 15 miles 20 or 22 miles 12 miles 8 miles NO RUN BOSTON MARATHON

16 Long Run Schedule Advanced Date December 6 December 13 December 20 December 27 January 3 January 10 January 17 January 24 January 31 February 7 February 14 February 21 February 28 March 7 March 14 March 21 March 28 April 4 April 11 April 20 Distance 10 miles 12 miles 14 miles 14 miles 16 miles 16 miles 14 miles 16 or 18 miles 14 miles 18 or 20 miles 15 miles 18 or 20 miles 16 miles 20 or 21 miles 15 miles 22 or 23 miles 12 or 14 miles 10 or 12 miles NO RUN BOSTON MARATHON

17 Cardio Cross Training Refers to using different modes of cardiovascular exercise during training Reduces the risk of overuse injury while maintaining or improving the of cardiovascular fitness level Maintains fitness while recovering from injury, even if you cannot run for 3-6 weeks Strengthens muscles that will help improve performance Nordic Track, Stairmaster, bike, water running, elliptical trainers, and inline skating are all good modes for cross training Studies show that cross-training on a bike or elliptical limits performance decrements in individuals who have had to take time off from running Ideal for runners who would like to run 5-6 days per week, but whose bodies cannot handle the stress Because cross-training has much less impact than running, it allows you to go for a longer duration and grater intensity than your running workouts Excellent for weight-control. Expends calories while minimizing impact

18 Predicting Marathon Performance Running a 5k prior to the marathon is a pretty good predictor of time. Providing weather is decent and you are healthy, add 2-5 minutes and it will be very close to what you could do on race day. 5k Time Marathon 17:58 2:57:45 18:50 3:06:42 19:46 3:16:36 20:49 3:27:46 21:58 3:39:55 22:23 3:44:21 22:49 3:48:58 23:15 3:53:46 23:29 3:58:15 23:58 4:01:23 24:27 4:06:44 24:58 4:12:20 25:14 4:15:13 25:31 4:18:11 25:47 4:21:13 26:04 4:24:19 26:22 4:27:29 26:58 4:34:05 27:16 4:37:30 27:35 4:41:00 27:54 4:44:36 28:15 4:48:17 28:35 4:52:04 28:56 4:55:57 29:18 4:59:56 29:39 5:04:02 30:02 5:08:15 30:25 5:12:34 30:48 5:17:01 31:13 5:21:36 31:38 5:26:19 32:05 5:31:17 32:31 5:36:17 32:59 5:41:23 33:28 5:46:50 33:55 5:51:58 34:19 5:56:01 34:38 6:01:24

19 Marathon Pace Chart Mile Pace 2 Mile 5 Mile 10 Mile 15 Mile 20 Mile Marathon 10:00 20:00 50:00 1:40:00 2:30:00 3:20:00 4:22:00 10:20 20:40 51:40 1:43:20 2:35:00 3:26:40 4:30:44 10:40 21:20 53:20 1:46:40 2:40:00 3:33;20 4:39:28 11:00 22:00 55:00 1:50:00 2:45:00 3:40:00 4:48:32 11:20 22:40 56:40 1:53:20 2:50:00 3:46:40 4:57:16 11:40 23:20 28:20 1:56:40 2:55:00 3:53:20 5:06:00 12:00 24:00 1:00:00 2:00:00 3:00:00 4:00:00 5:14:44 12:20 24:40 1:01:40 2:03:20 3:05:00 4:06:40 5:23:28 12:40 25:20 1:03:20 2:06:40 3:10:00 4:13:20 5:32:12 13:00 26:00 1:05:00 2:10:00 3:15:00 4:20:00 5:40:56 13:20 26:40 1:06:40 2:13:20 3:20:00 4:26:40 5:49:40 13:40 27:20 1:08:20 2:16:40 3:25:00 4:33:20 5:58:24 14:00 28:00 1:10:00 2:20:00 3:30:00 4:40:00 6:07:08 14:20 28:40 1:11:40 2:23:20 3:35:00 4:44:40 6:16:32 14:40 29:20 1:13:20 2:26:40 3:40:00 4:53:20 6:25:16 15:00 30:00 1:15:00 2:30:00 3:45:00 5:00:00 6:34:00 15:20 30:40 1:16:40 2:33:20 3:50:00 5:06:40 6:43:24 15:40 31:20 1:18:20 2:36:40 3:55:00 5:13:20 6:52:08 16:00 32:00 1:20:00 2:40:00 4:00:00 5:20:00 7:01:32 16:20 32:40 1:21:40 2:43:20 4:05:00 5:25:40 7:10:16

20 Injury Prevention Causes of Injuries 1. Overuse a. Increase mileage too quickly should be no more than 10% per week b. Running too fast on daily runs c. Running on too many consecutive days d. Not taking enough rest days 2. Improper footwear or high mileage on sneakers a. Replace footwear every miles 3. Improper warm-up or lack of flexibility 4. Muscle weaknesses 5. Dramatic change in surface: i.e. all treadmill to all road 6. Previous injury history 7. Poor skeletal structure Warm Up o Any cardio exercise should begin easy and gradually increase intensity o Should last 3-5 minutes o Example: If you normally run a 10-minute/mile pace, warm-up running minute/mile pace or begin with walking briskly Cool Down o At the end of the run, walk for around 3-5 minutes to prevent blood from pooling in your legs and to allow your heart rate to decrease Stretching o Stretching should be done at the conclusion of the run o Stretch to the point of tension and hold for seconds, at least 1x per muscle group o Do not bounce when stretching o If you have a particular tight spot, stretch more frequently (after the initial warm up or even at every mile) Common Running Injuries *note: more on injuries will be given at the Injury Prevention Lecture Patella femoral pain syndrome (knee pain) Iliotibial band syndrome (ITB syndrome) Plantar fascitis Shin Splints (anterior tibialis tendonitis or medial tibial stress syndrome Achilles tendonitis Hamstring strain Low back pain/sciatica Ankle sprains Tibial stress fracture Metatarsal stress fracture Black toes nails

21 How to Design: Interval Training Benefits: Increase VO2, increase anaerobic threshold, increase mechanical efficiency, increase resting metabolic rate (up to 12 hours after exercise) Step 1: Perform 3 mile time trial and calculate pace per ½ mile Ex: 7 min mile pace = 3:30 per half mile. Step 2: After minute warm up and stretch, perform intervals slightly faster than race pace by 5 seconds Ex: 3:25 per half mile Step 3: Perform 3-minute easy jog for recovery Step 4: Repute a total of 3 times: (3) ½ mile intervals with 3-minute jog Step 5: Add 1 every 2 weeks Step 6: Do a 10-minute cool down after intervals Step 7: Should show huge decrease in mile/minute time How to Design: Hill Training Hills that have an incline of 5-7% and take 1-3 minutes to climb will show similar benefits to interval training Hills improve VO2, economy, leg power, and leg turnover Hills can also be phased into the run itself Sample hill workout may include 5 intervals up to a 600 yd hill with the jog down as the recovery Note: Optimal time for hill training for Boston is 1 ½ - 3 minutes per hill at a moderate incline How to Design: Fartlek Training Fartlek is a word that means speed play & originated in Sweden Fartleks consist of running at varying speeds usually over grassy terrain Perceived exertion is used to gauge workout intensity Fartleks are great workouts that show similar benefits to intervals & hills Good for runners who prefer less structure * Intervals, Hills and Fartleks all have a similar benefit. Perform one of these per week. The ideal combination specifically for Boston may be hills/intervals.*

22 Nutrition for Marathon Runners *note: more on Nutrition will be given at the Nutrition Lecture or can be found by contacting Joanne Keaveney, RD x. 257 or for individual nutrition needs Average calorie diet is per person; Average calorie diet for a marathon runner is: Males years old cal/day Females years old 2400 cal/day Breakdown of carbohydrates, proteins & fats Carbs: 55 % - 65% of total calories Protein: grams per pound of total body weight Fats: 25% of total calories Diet should be well rounded and include a variety of foods Vitamins & Minerals Research indicates most athletes consume more than enough vitamins & minerals though their daily intake FDA Center for Food Safety and Applied Nutrition website to answer any questions: then click on Dietary Supplements Eating before runs: Eat something before you run! Learn through trial & error what works with your stomach Recommended: 1 hour pre-exercise 0.5 grams of carbs per pound of body weight Listen to your body; hunger is not bad nor wrong Try to eat on a schedule same times each day Gatorade/Sports Drink vs. Water 4-8 oz fluid for every minutes of hard running Sports drinks & gels recommended for sessions longer than minutes Needed for electrolyte replacement

23 DIRECTIONS TO FITCORP (ONE BEACON ST.) By Car: From the NORTH Route 93 South to Exit 24A (Gov t Center/Faneuil Hall) Take a sharp right before stoplight onto Clinton St. Follow Clinton St. to Congress St. Take a Left onto Congress Take your first right onto State St. stay to the left Take a left on Tremont St. (Parking Garage entrance will be on your right) Walk up the stairs from parking garage and you will be in the building From the SOUTH Route 93 North to South Station Exit Take a left at the bottom of the ramp onto Kneeland St. Follow Kneeland St. through several sets of lights. Take a very slight right onto Charles St. (Charles St. cuts between Boston Common and Public Garden) Take a right onto Beacon St. Go up the hill past the State House (on left) and One Beacon St. (Fitcorp) is about 2 blocks past the State House on your left. TO GET TO GARAGE, stay straight on Beacon St. past fitness center and through the set of lights (Beacon St. then becomes School St.) At the end of School St., take a left onto Washington St. Take your next left on State St. (stay to the left) Take a left onto Tremont St. Parking garage for One Beacon St. is 100 yards up on your right From the WEST Mass Pike (Rt. 90) East to Copley Sq. exit (Exit 22) Follow ramp towards Copley Sq. (bearing to right) The ramp places you on Stuart St follow Stuart St. for ½ mile to Charles St. Take a left on Charles St. (cutting through Public Gardens on left & Boston Common on right) Take a right onto Beacon St. Go up the hill past the State House (on left) and One Beacon St. (Fitcorp) is about 2 blocks past the State House on your left. Follow directions from the South to get to garage BY T Green/Red Line: Park St. station. Walk up Tremont St. away from the Boston Common. Follow about 1/10 of a mile and Beacon St. will intersect with Tremont. Take a left on Beacon and One Beacon St. (Fitcorp) will be the first building on your right. Blue Line: State St station: Walk up School St. towards State House. One Beacon is at the corner of School, Beacon, and Tremont Street.

24 Signs of Over-Training Difficulty performing typical workouts for more than a week Excessive fatigue Higher resting heart rate Decreased appetite More sore muscles Troubled sleep Irritability Increased perspiration Decreased desire to train Steps to Take Increase sleep Eat well-balanced diet Take 5 days off or decrease exercise by 50% for 7-8 days Get sufficient mental rest Gradually resume normal workouts when symptoms have decreased

25 Miscellaneous Info Long runs will begin on Saturday December 8 th from Fitcorp (One Beacon Street) at 8:00am. Please arrive at 7:45 am to warm up or stretch beforehand. Fitcorp is a two-minute walk from the Park Street T stop (green and red lines). Parking is available at a cost of $10-12 (One Beacon or Center Plaza garage) Do your best to make the group runs. If you cannot, follow the schedule on your own. Gatorade and water will be provided every 2-3 miles on the runs. Bring a lock to secure valuables in locker room at Fitcorp- One Beacon Street. Towels will be provided for shower In the event of a snow or frigid cold, please call the Weather Hotline x103 - a message will be posted on the voic system before 6:00am. Please contact John Furey with questions on your program/injuries/general marathon training questions. John: V.Mail x.153 jfurey@fitcorp.com