Ⅰ.Introduction
The Boston Athletic Association (B.A.A.) coaching staff has prepared the following 16-week marathon training plan for you. Since everyone's level of athletics is different, specific plans vary considerably, however this training plan can serve as a useful guide. If you have special considerations regarding your training, please do not hesitate to contact any B.A.A. Coach (pieroni@baa.org).
Plan Description
The Veteran Plan is designed for runners who max out at 60 to 70 miles per week and have run 4 or more marathons, and the Beginner Plan is for runners who max out at 40 to 65 miles per week and have run 1 to 3 marathons. Designed for runners.
Competition
You should include some longer races (10 to 20 miles) in your training plan. This is a good opportunity for you to practice running in a competitive environment as well as simulate race conditions and practice marathon speed. Try to find races that are as close to your target marathon environment as possible to prepare you for the race.
Specific training units
Rest days - all training plans must schedule recovery. The frequency of rest schedules will be different for everyone. Some people need 2 or 3 days per week after training, some need 1 day, and everyone needs to schedule no or little training. Relaxing time. Every Monday in this plan is scheduled as a rest day, which is also a day that many people use as a relaxing time.
Interval running - Tuesday night is fixed interval training. This is an important weekly training item, but it is not as important as imagined. Runners typically perform intervals ranging from 800 meters to 3,000 meters (roughly 2 miles), for a total of 3 to 5 miles of fast running. A common problem in marathon training is running intervals too fast without adequate recovery for the rest of the week's training. Your interval pace should be between your current 10K and 5K race pace.
Endurance running - This is what you would normally run every day, we recommend that most people run three times a week. The distance and pace of running are determined by each individual’s circumstances andDepending on your recent physical condition, the endurance runs in this program are the most flexible part of the training. If you feel tired, reduce distance and pace, and do the same if the weather is bad, then this is a good day for cross training
Mid-Long Distance Run - This workout is usually done every other Wednesday and the key is to run 10 to 14 miles at a fairly consistent pace (probably 30 seconds per mile slower than your marathon pace).
Marathon lactate threshold run - This is increasingly important for marathon runners who demand faster speeds, but is often overlooked. If your scheduled marathon pace is faster than your usual training pace, the marathon lactate threshold run is an important component. The lactate threshold refers to the pace within plus or minus 10″ of your scheduled marathon pace. If your scheduled marathon pace is 7′/mile, then your lactate threshold is 6′50″ to 7′10″/ Miles, never run too fast.
Long distance running - We are all familiar with weekly long distance running, which is an important part of marathon training. You'll benefit most from long runs, but you'll also be most likely to get injured if you run too long, too fast, and too often. Our plan is to have a long-distance running cycle of about three weeks. One of the secrets to marathon success is to add some lactate threshold running into your long runs. The vast majority of long distance runs are run at a pace 30″ to 1′ slower than your intended marathon pace, and it’s important to add some periods of marathon pace running into the middle of your long runs. This is usually Do it in the middle or end of a long run. By doing this, your legs can get used to maintaining your pace throughout the marathon by the time you reach the 20-mile mark. Do it every week, and there should be one week each month where you don’t run any long distances.
The last few weeks
Tapering is something every marathon runner should do to prepare for the marathon three weeks before the race. Unfortunately, you may have been training for months without tapering your training enough, or tapering it too much. The purpose of training less is to get you to the starting line in the best condition and with the best rest. Your total running volume should be reduced in the last two to three weeks, usually reducing endurance and long distance running, and it is important to continue doing intervals and lactate threshold runs during this period, although they should also be slightly reduced in volume. The days before a race are different for everyone. Some people like to rest completely, while others like to run a little the day before the race. Before you plan to participate in two marathons, you need to keep trying in these days. .
Ⅱ.Training Tips
1. Training planPaddling and rest
A plan for a race such as a marathon will include multiple phases of training in many ways. Just as each week is made up of different training units, so are the different phases. A common pitfall in marathon training is not arranging enough rest time. Many people train too hard without fully recovering from this training, without considering the quality of subsequent training stages. Training puts the body under stress, and recovery allows you to adapt to this stress. Without rest and recovery, there is no adaptation. Everyone's definition of rest is different. For experts, rest is a 30-minute easy run, while for others it may be a day without training at all. Everyone needs a regular day of complete rest (no or little exercise), maybe every week, every ten days or every two weeks, although this should be built into your training plan and followed so that you can Full recovery from training and allows you to withstand high-intensity training.
2. Weekly running volume
Almost everyone estimates his/her weekly running volume. It is useful to know this, but many people think that it is the only measurement data. Your weekly training volume is composed of the distance and intensity of your running. Don’t Obsessed with logging a bunch of weekly training volume. If you don't train for a day or two due to injury or illness or other reasons, don't try to squeeze two training sessions into one. You just need to start your plan halfway and let it be lost.
3. Marathon lactic acid threshold running
An important factor in marathon training is to perform a lactate threshold run, which is a pace plus or minus 10 seconds around your intended marathon pace. If you plan on completing 26.2 miles at 7 min/mile pace, you should run at 7 min/mile pace. A lot of training at or around this pace is the biggest difference between marathon elites and the average person. Most marathoners or joggers simply aim to finish the race roughly comfortably, while elites aim to finish the race, which means they try to run 26.2 miles at a faster pace than they usually train, while most others People finish marathons at a slower pace than their daily pace. For elites, marathon pace is the speed point that makes them feel physiologically happy. There are many words that can be used to describe this state, such as "threshold" or "function", which all refer to the same state. At marathon pace, most of the exercise requires aerobic function and very little anaerobic function. Common road and track training ignores marathon pace, and most training paces are faster or slower than this. However, the marathon is a unique sport, and one of the constraints is the economy of function, and at marathon pace A lactate threshold run will train you to use this energy (especially carbohydrates) efficiently.
4. Simulate the competition environment during training
TrainingTraining should try to simulate the competition environment to a large extent. It is not necessary to go out and run a marathon every day, but every aspect of the competition needs to be anticipated. This plan includes a lactate threshold run at the end of a long run so your body can maintain marathon pace after 20 miles. Athletes should also practice stopping to drink large amounts of water and carbohydrate drinks during training. If you're preparing for the Boston Marathon, you should include some downhill training. Try to train within the time and weather conditions of your race day. Use a race or long run as a rehearsal in the weeks leading up to the race. This is when you try out your race clothes, footwear, and pre-race diet. Doing this thoroughly is to anticipate what is going to happen and allow you to Blisters can be given time to heal.
5. Practice long-distance running
Long-distance runs of more than 18 miles are the most important training unit in any program. Every coach has his own long-distance running plan, but it is not necessary to do it every week. You can add some variation to your long runs, add some marathon lactate threshold runs, and most of the time complete long runs at a pace that is 30-40 seconds slower than your scheduled marathon pace, based on the training you have done in the past few days. , maybe even 1′30″ slower than your scheduled marathon pace. Many people fall into the vortex of running too much, too fast for long distances. Many people often run 18 miles at marathon pace three weeks before the race, and the result is often Disappointing.
6. Train and compete in a team
Training in a team is an extremely effective way to help you improve. Everyone has times when they are lazy. At this time, they need the encouragement of friends who are training together. In the same way, you will reciprocate and help your friends. Team training is a great competition strategy, but be careful not to introduce too much competition and turn training into a competition. Sometimes it's critical to choose someone who is good at pacing and controlling lactate threshold and running long distances, not racing in training.
7. Preparatory competition
“How much” and “what” are important questions in race preparation, and much depends on the specific marathon and race schedule. It’s easy to overdo it for a major marathon. Since races tend to be on weekends, this means sacrificing a long run, or scheduling it the day after the race (usually not a good idea), while some people like to run two long races a month or so before the race as Long lactate threshold run. It's a good idea to run a race at your marathon pace, but the worry is that most marathoners don't do this; they're too competitive and run too fast. A limited number of races in marathon training (perhaps three in 12 weeks) is sufficient to improve planning.
8. Stride running, small forceVolume and Stretch
This is another aspect that can make a huge difference in your game. Running a set of 6-8 x 100-meter strides at your mile race pace (not sprinting) two to three times a week is enough to get the better of you by stimulating nerve conduction and rapid muscle fiber contractions. Your legs will be more flexible, which can sometimes make your legs feel better. Small strength exercises focus on the small aspects of your running stride and amplify it. It usually rewards you in the second half of your marathon, when your large muscle mass has failed and accessory muscles are used to support you through the marathon. Simple stretching on a regular basis can help improve your physical condition and reduce the chance of injury (the debate over whether to stretch before or after running is quite heated, so try both to see which one works for you). It will take more than 15 minutes. Muscle groups that need stretching include the quadriceps, hamstrings, Achilles tendons, calves, back, and upper body. The stretching you need depends on your pain level, tension and subsequent training. Some stretching points are: jog for 5 minutes to warm up; stretch in a controlled and soft way; maintain each stretching movement for 15 minutes. -25 seconds; do not force, push back and forth, or force the stretch.
9. Maintain flexibility in training
Adjust and adapt your training plan to the environment. Winter weather in New Zealand can vary between arctic cold and spring. If the weather is too severe, you should cut back on the distance and intensity of your runs, reduce the number of repeat runs, or increase the number of rest periods. time. It can be expected that you will run slower in winter than in good weather, your heart rate will be higher, and you will feel worse. Adjusting your training accordingly can prevent your physiological stress from destroying the rest of your training this week.
10. Listen to your body
Pay close attention to what your body is telling you. Listen to your body honestly. If you have been tired from rowing for several days, you should schedule some rest and recovery time. If the pain in your feet continues for several weeks, you should not go out. It will usually get worse and eventually It is better to deal with these problems as early as possible rather than waiting until they become serious.