April 7, 2017

Marathon training tips with David Thuo-Virgin money london marathon count down

Tapering 3 weeks to race

This week,I reduce my mileage by 80% from 100+ kms a week to about 80kms and increase speed training

Tapering means reducing the volume of weekly training mileage during the final three weeks leading up to the marathon. Tapering corrects the accumulated wear and tear of training, helps in replenishing the glycogen stores in the muscles and liver and bolsters the immune system. It is critical for reaching the start line in peak fitness and maximal energy levels.

Tempo run-20 days to race

This is running at a pace that’s faster than “moderate” but not exactly “hard- A pace you can run for an hour. Tempo run increase the body’s lactate threshold, or “LT.” which is the  point at which lactic acid begins to accumulate in muscles. Lactic acid is a by-product of the body’s metabolization of glucose, which is the primary energy source for running. This accumulation causes increased levels of acidity in the muscle tissue, causesing  the fatigue and soreness that runners experience in races. When runners increases their LT, they are able to reduce the accumulation of lactic acid and run at higher speeds without suffering muscle fatigue.

Easy run-19 days to race-Join me in the last phase of training.

These are easy low-intensity effort of a short to moderate duration allowing for recovery from the hard days. The backbone of training. The run that makes every other run possible. We just let the body run at the pace it wants to run. It’s during recovery that adaptations from the hard training take place. If a runner doesn’t recover, the body is not going to adapt, and you’ll either continue digging a hole for yourself or get injured.” The pace should be such that one is able to hold conversations comfortably. 10K race pace plus 2 minutes for easy-day pace, If  you have a heart rate monitor, (aim for 65 to 70 percent of maximum heart rate)

Interval/speed training run-18 days to race-Join me in the last phase of training.

These are short, intense efforts followed by equal or slightly longer recovery time. Unlike tempo workouts, They are run above your red line and at an effort where you are reaching hard for air a controlled fast effort followed by a truly easy jog.

Benefits: Improved running form and economy, endurance, mind-body coordination, motivation, and fat burning. They increase your overall speed, you VO2max (the maximum amount of oxygen your system can uptake — more is better), but are usually strenuous enough to not be undertaken more than twice a week, and only then after you’ve developed a mileage base.

Easy run -17 days to race-Join me in the last phase of training.

Demanding workouts like speedwork and long runs put a great deal of stress on muscles, and “any time there’s a stress, you have to allow some recovery time for those tissues to rebuild. Time spent going easy also builds your fitness base and staves off burnout. “Easy runs allow you to focus on enjoying the run and your surroundings,” says Michael Sachs, Ph.D., a sports psychologist at Temple University.

Medium long run -16 days to race-Join me in the last phase of training.

These are workouts longer than usual training runs, but shorter than long runs. This distance is generally between 12 and 25 kms depending on the plan. Medium-long runs are intended to help adapt your muscles to improve endurance and increase glycogen storage and fat utilization. In addition, this distance has tremendous physiological benefits and helps with confidence boosting.

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