Marathon Training, The Right Way

TWO OF CANADA'S GREATEST MARATHONERS HAVE TEAMED UP TO COACH RUNNERS OF ALL ABILITIES. DYLAN WYKES AND ROB WATSON SHARE HOW TO GET MARATHON TRAINING RIGHT

Two of Canada’s greatest marathoners have teamed up to coach runners of all abilities. Dylan Wykes and Rob Watson share how to get marathon training right, as well as a training plan. PLUS: five tips for staying fast after 40.

There are plenty of articles out there about how to complete a marathon, but far fewer about what it takes to really reach your potential in the event. There’s a reason Pheidippides died after his fabled run from Marathon to Athens – the marathon is a long, arduous foot race. Whether you’re finishing in 2:10 or six hours, you still have to cover that elusive 42.2k distance. The fact is the marathon is physically one of the hardest things you can do to your body and your mind. We have found, as both athletes and coaches, to properly race the marathon, the first thing you have to improve is your ability to run more. Running more might mean a bigger commitment of time and energy, but more importantly it means training smarter (and probably harder). A disclaimer here: we aren’t suggesting you try to run elite level volume (150–250k/week). However, we have found if you aren’t logging 70+ kilometres per week you are really going to struggle to reach your potential in the marathon.

One of the most common problems for runners of all levels is the concept of running easy. It is ingrained in our heads that for exercise to be effective, it must be hard, we must achieve that burn in our legs and lungs. However, in terms of energy contribution, running the marathon requires approximately 97.5 per cent aerobic metabolism and just 2.5 per cent anaerobic metabolism. Knowing that, it makes sense that you need to build a big aerobic engine to run a good marathon. The easiest and safest way to do so is to run lots of easy miles.

We’ve found the limiting factor preventing most runners from running more is that they gravitate towards running at an effort of 75– 85 per cent of max on their easy, recovery runs. This is a zone where you aren’t running hard enough to push the limits of your lactate threshold, but aren’t running easy enough to allow your body to recover properly and continue doing lots of running. Once we get our runners to buy in, and slow down (even 10 –15 seconds per kilometre) on their easy runs, they are immediately able to recover better and run more. This doesn’t mean that we’ve found some magic formula that allows them to feel amazing all the time and run endlessly. They are still tired and sore from running lots. But typically the added mileage alone leads to running a better marathon.

Another important aspect of training for the marathon is getting away from seeing the training as a linear progression from week one of training to race week. To run more in your marathon training you have to be willing to include not just easy days, but entire weeks dedicated to recovery. We are talking about a dip in both volume and intensity for one week, every three to four weeks. Runners are great at going full steam ahead with their training, but terrible at resting. We believe in proactive recovery; taking easy “down” weeks before you realize you need one. If you wait until you are already feeling destroyed to take a break, it ’s probably too late to pull back and the damage may already be done. These recovery weeks allow you to recharge the batteries and then attack the training again for twoto-three more weeks, before your next down week.

It might seem as though our advice – slow down on your easy days and add more recovery into your training plan – is advocating for a very easy marathon training program. But it’s just the opposite. We’re advocating training smart to train hard. To get the most out of yourself on race day you have to be able to do the staples in any marathon training plan: the long tempo runs, interval workouts and the long runs. But without a proper base of easy miles and a program that includes proper recovery you won’t be able to execute the hard training hard enough or frequently enough to maximize your ability at the elusive 42.2k distance.

Once you have your easy days in order you’ll be ready to get to work on the “fun” part of marathon training: long tempo runs, interval workouts and the long runs. Anyone can do these workouts, but again we must emphasize being smart. The purpose of these hard workouts is not to simply run yourself into the ground: they are structured to turn you into a better all-around runner. Before you head out the door you must know why you are heading out, and what the purpose of the run will be.

THE FACT IS THE MARATHON IS PHYSICALLY ONE OF THE HARDEST THINGS YOU CAN DO TO YOUR BODY AND YOUR MIND.