16-WEEK MARATHON PLAN

Runner's World South Africa - - Front Page -

KEY EASY Keep the pace con­ver­sa­tional. HILLS + STRIDES Log the dis­tance on a hilly course, or do re­peats – main­tain­ing a com­fort­able ef­fort – be­tween 2km of warm- up and cool- down. Fin­ish with six ap­prox­i­mately 100- me­tre pick- ups ( strides), grad­u­ally ac­cel­er­at­ing to about 5- K ef­fort, hold­ing it for five to 10 sec­onds, and grad­u­ally de­cel­er­at­ing. Re­cover fully (walk­ing) be­tween each.

XT Easy-ef­fort, low-impact car­dio work­outs like swim­ming, cy­cling, or pool run­ning – just enough to get blood cir­cu­lat­ing ( 30 to 60 min­utes). To­tally op­tional. LONG Main­tain a con­ver­sa­tional pace. STRAIGHTS/CURVES + DRILLS Warm up with 3km of jog­ging to a track, fol­lowed by dy­namic stretches: leg swings (side to side and front to back), walk­ing lunges, high knees, and butt-kicks – 10 reps of each on each side. Then do four laps, surg­ing on the straights ( be­tween 5-K and 2-K pace) and recovering on the curves. Cool down with 3km. TRACK 400s and 1600s Warm up with 3km of jog­ging to a track, fol­lowed by dy­namic stretches and a few strides. Run the 400s at ap­prox­i­mately 5-K pace and re­cover with 200 me­tres of jog­ging. Run the 1600m re­peats at ap­prox­i­mately 10-K pace with a 400-me­tre jog be­tween. Cool down with 3km (400s) / 1 600m (1600s). UP-TEMPO Warm up with 2km. Then run each 2km a bit faster, work­ing your way up to be­tween marathon and half-marathon pace for the fi­nal 2km to 3km. YASSO 800s Warm up with 2km of jog­ging to a track, fol­lowed by dy­namic stretches and a few strides. Run each rep in your goal marathon time (eg, for a 4:00.00 marathon, run each rep in 4.00; for 4:30.00, hit 4.30), and re­cover with 400 me­tres of jog­ging. Cool down with 2km.

HALF MARATHON Warm up with 5km of easy jog­ging. Spend the first 5km of the race eas­ing into goal marathon pace, then main­tain it for the fi­nal 15km.

Block out at least one day of com­plete rest each week – Sun­day is good if you like run­ning long on Satur­days. Sim­plify your de­ci­sion-mak­ing and save men­tal energy by des­ig­nat­ing a speed­work day (‘Track Tues­day’), a long-run day, and a rest day – and stick­ing to them most weeks. Sus­tain­ing (and then grad­u­ally in­creas­ing) a tough pace re­quires you to avoid ‘freak-out mo­ments’ and have a calm con­ver­sa­tion in your mind. A tune-up race is a good place to test out what you’ll wear and eat on race day – and to prac­tise re­fram­ing your nerves as ex­cite­ment.

Newspapers in English

Newspapers from South Africa

© PressReader. All rights reserved.