If you feel good and you would like to be better prepared for a hilly marathon, choose a course with rolling hills for one of your runs during the middle of the week as well as for your long run.ĥ. For those who feel stronger, adding three runs to your long run is OK-for example, one run on Tuesday, Wednesday, and Friday, followed by a long run on Sunday.Ĥ. These should be much shorter than your long run and could be done, for example, on Tuesday and Thursday if your long run is on the weekend. Add at least two additional runs to your long run per week. It will help you to be fit and ready for the shorter workouts later in the week.ģ. Use the recovery period after your long run wisely and get as much rest as possible so that you can go on to effectively resume your training. Make sure you are rested enough the day before your long run-and take time off the day after. For information on distances for your long runs, you can check the table at the end of my message.Ģ. At this stage, giving your body time to recover well will be more beneficial on race day than additional mileage. I would suggest scheduling the last long run not later than roughly three weeks before your event. It can be too physically tough to do a long run each week, so it is best to alternate an easy week (no long run) with a “long run week.” Please choose the distances depending on your individual running capability. Schedule your long runs with a sensible plan. I have customized these points for beginning, intermediate, and advanced marathoners. Maybe it can serve as a little check list to help you during this “super-busy” time when you are taking care of many things simultaneously: your family, friends, work, projects, events, fundraising, travel, and, of course, your training. Now, I would like to share some general advice in conjunction with your uniquely-tailored running schedule. This will enable you to extend the benefits of all your good workouts into your tapering phase and improve upon them-something that is so important for running well in your marathon. As a result you will enjoy a faster improvement in your fitness, together with an increased ability to recover after your workouts. Proper recovery time between each workout will not just help you to stay healthy and avoid overtraining, it also will support you in training more effectively.This will enable you to tackle the rest of the week’s training while maintaining your workouts at a high-quality level. And for our advanced marathoners: Please focus on your longest runs and be sure to get proper rest the next day. For our beginning marathoners: To be able to train most effectively, please give your body as much rest as possible the day before and the day after your longest run of the week.The sooner you address a developing adverse situation the faster you can get back to your routine and resume your marathon training. Please, get help fast if you suspect you have any kind of injury or feel like any other health problem might be developing.This way-even if you face a challenging situation or you are getting a little behind schedule-you will be able to save much-needed mental energy for your running and all the additional things in your life that you need to tackle. But there is still time for good training, so I hope you can stay calm and focused. It is very common to begin feeling the pressure as race day is fast-approaching.Realizing that each day is bringing you closer to your goal can lift up your spirit and set free some extra energy-and as a result you will be able to run even better. Try to celebrate one workout after another, no matter where you are in your training at this point. Maybe you are starting to question yourself and thinking, “Am I as strong as I need to be?” Yes, you can have confidence that you will be strong enough. Perhaps you might feel this period of long and hard workouts is getting to be too much.But first I want to mention some thoughts all of you can use as overall training advice for your second build-up period. I would like to share some general advice for each of the different levels of marathoners. They also can give you the opportunity to experiment and work on things you might want to improve, like your equipment, marathon strategy, or pre-race nutritional routine. You can use one of these events as a nice test of your form under “race-like” conditions. I wish you good luck and hope it will increase your confidence for the marathon. © Some of you might be competing in a 15K or a half marathon during these next weeks. …together with Naoko Takahashi, the first woman to break 2:20 in the marathon, during the 40th Berlin Marathon celebration 2013.
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