PLAN(S) B

Runner's World (UK) - - Coach / Training -

Run more – or less – than the av­er­age RW reader? Check out th­ese marathon-train­ing al­ter­na­tives that have stood the test of time

RUN/WALK

RW DE­BUT April 1998 BEST FOR True be­gin­ners, older or in­jury-prone run­ners, or any­one who’s hit the wall and wants to feel bet­ter in the last six miles of the marathon

Jeff Gal­loway pi­o­neered this method, in which you take pre­de­ter­mined walk breaks at reg­u­lar in­ter­vals through­out your run. The ra­tio de­pends on your pace (a 10-minute miler would run for 90 se­conds, then walk 30 se­conds). You’ll not only re­duce your in­jury risk but you can also ac­tu­ally im­prove your marathon time, he says. LEARN MORE The Run-walk-run­method, by Jeff Gal­loway (Meyer & Meyer); jef­f­gal­loway.com

RUN LESS, RUN FASTER

RW DE­BUT Au­gust 2005 BEST FOR Triath­letes and time-poor or in­jury-prone run­ners

Af­ter set­ting up the Fur­man In­sti­tute of Run­ning and Sci­en­tific Train­ing (FIRST), sci­en­tists at Fur­man Univer­sity in South Carolina, US, pared marathon train­ing down to three runs per week: an in­ter­val work­out, a tempo run and a long run. Their plans also re­quire two days of cross-train­ing per week to boost fit­ness. LEARN MORE Run­less, Run­faster, by Bill Pierce, Scott Murr and Ray Moss (Rodale); fur­man.edu/sites

HAN­SONS MARATHON METHOD

RW DE­BUT Jan­uary 2011 BEST FOR Ex­pe­ri­enced run­ners will­ing to work hard

Broth­ers Keith and Kevin Han­son (who coach US Olympic marathoner Desi Lin­den; she fin­ished sev­enth in the Rio Games, in 2:26:06) build tough plans de­signed to elicit ‘cu­mu­la­tive fa­tigue’, weari­ness that trains you to run well on tired legs. LEARN MORE Han­sons Marathon­method, by Luke Humphrey, with Keith Han­son and Kevin Han­son ( Velo­press); han­son­scoach­ing ser­vices.com

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