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Summer/Fall 2013 • FitnessX.com 41. MON TUES WED THURS FRI SAT SUN SAMPLE ENDURANCE RUNNING TRAINING PROGRAM FOR A MARATHON RUNNER 30-35% ---- 65-80% 30-35% ---- 30-35% 95-120% Easy to Medium Day Off Easy Easy to Medium Day Off Easy to Medium Easy MON TUES WED THURS FRI SAT SUN 45-65% * ---- 90-125% 45-65% * ---- 45-65% * 135-190% Base 2 : Strength/Strength Endurance Running Intensity Race Distance % * = inclusive of hill efforts Medium to Hard Day Off Easy Medium to Hard Medium to Hard Day Off Easy Base 1: Technique/Endurance Running Intensity Race Distance % MON TUES WED THURS FRI SAT SUN Speed – Speed/Power Running Intensity Race Distance % Medium to Hard Day Off Easy Submaximal to Hard Submaximal to Hard Day Off Easy 40-60% * * = inclusive of intervals 40-120% 20-60% 40-60% * 135-160% ---- ---- The marathon runner cannot neglect running miles. The mileage is the“sports specific”aspect of their training that is going to focus on building, improving, and maintaining endurance capabilities required to run the marathon for optimal performance. While re- sistance training IS important to aiding the marathon runner with their technique and other fitness factors important to a successful marathon performance, it is the RUNNING MILES that are the most ESSENTIAL part of the marathon runner’s training program. “Think like a Champion. Train like a Warrior. Live with a Purpose.” Life- time natural athlete and multiple NZ National track and road cycling Champion, internationally published fitness columnist and exercise physiologist, Rosie “The Female Terminator” lives her motto; constantly challenging the “impossible”, always striving to be her best; seeking to inspire and motivate others, to educate and empower them to make positive lifestyle choices that improve their quality of life. To contact Rosie, visit: www.rosiesmusclerevolution.com. Photo credit: Dan Ray. Base 1 - Technique/Endurance First of all, the marathon runner needs to build up the aerobic capacity to be able TO run the marathon. As they work on their technique and any muscle imbalances they may have in their Base 1 phase, they will also start RUNNING, getting IN the distance, targeting their cardiovascular fitness and conditioning their body to accustom itself to running. Distances run gradually increase as the weeks progress, building up not only in distance, but in INTENSITY. At least one of the 1-2 longer mileage days in Base 1 will be at least HALF the distance of the 42-km marathon. Base 2 - Strength/Strength Endurance Not only must the marathon runner be able to go the distance, but they need to be able to run over ANY terrain included in their marathon course. Thus, they cannot run over only flat distances, but they must incorporate HILLS into their training. Strength becomes a part of their running training alongside endurance when it comes to their Base 2 phase. Running distances get LONGER and the marathon runner MUST have 1-2 days where they do higher mileage, to ensure that they continue building a“base”re endurance. It is towards or at the end of Base 2 that the marathon runner will actually run the actual marathon distance of 42-km at least once, if not TWICE, to ensure that they CAN do it. Speed – Speed/Power Endurance is not so much the focus in the final an shortest phase of the marathon runner’s training programme, but it is STILL included, with at least one day towards the end of the week requiring the marathon runner to cover at least half the race distance. TRAINING References Ackland, J. (1996). The power to perform: A comprehensive guide to training and racing for endurance athletes (Revised ed.). Auckland, New Zealand: Reed Books. Bompa, T. O. (1999). Periodization: Theory and methodology of training (4th ed.) United States of America: Human Kinetics. Newsholme, E., Leech, T. & Duester, G. (1994). Keep on running: The science of training and performance. Great Britain: John Wiley & Sons Ltd.