Steel City Striders - PowerPoint Presentation

Slide1

Steel City Striders

2016 Marathon SeminarSlide2

Evening Schedule

Introductions for the MQT PanelPresentation of Marathon Programme Fundamentals

Conventional Marathon Training & AlternativeBreak for FoodMarathoners Question TimeSlide3

MQT Panel of 'Experts’

Stephen Atkinson – The Referee!Alastair Lawson – Beginners & Ultra RunningNancy Stuart – The Determined!

Jennifer Rich – The Elite!Tony Horstead – The Good, The Bad & The UglyBob Pringle – The Coach!David Palmer – The Modest One!Slide4

Marathon Success - Fundamentals

OPPORTUNITY

TRAINING PLAN

Rest & Recovery

Fuelling & DietSlide5

Training Plans

Hal Higdon, Pfitzinger & Douglas, Runners World, Marathon Bug, Cool Running,

Lucozade, Fetch Everyone + many moreMost training plans are very generic and feature much of the same sessions (intervals, recovery, long runs, hills)HRM Training plans

Which training plan is right for you?Slide6

NONE OF THEM!Slide7

Essentials for Training

Be consistent with your approachBuild slowly and steadilyHave a variety of runs and avoid repetition

Recovery RunningInterval SessionsHill SessionsTempo Runs

Long Runs

Have a variety of groups to train with

Stretch yourself and try to take rather than give

Mimic your target

r

ace on your long runs

Train hard – Race EasySlide8

Essentials for Training

Cross Training – It’s not all about runningCyclingStep Trainer

Elliptical TrainerDo some core strengthening workDo some running drillsWork on your flexibilityYoga Sessions

PilatesSlide9

Enough or Too Much Training

Your body will tell you when it needs a rest - Always be cautious Over training can lead to illness and injury - Better to be under-cooked than ill

You will always feel like you haven’t done enough71, 76, 85, 92, 101, 107, 58, 101, 106, 121, 81, 91, 31, 83, 66, 75LayeringSlide10

Rotterdam & London 2015 – 2:28

Rotterdam 2014 – 2:30

Frankfurt 2013 – 2:34

London 2013 – 2:33

Amsterdam 2012 – 2:38

London 2012 – 2:39

Berlin 2011 – 2:47

London 2011 – 2:38

Chester & Seattle 2015

Edinburgh 2010 – 2:57Slide11

Rest & Recovery

Focus on quality of sleep as well as quantityUse power naps to improve training performanceUse of compression tights

Regular massageIce bathsPost long run recoverySlide12

Fuelling & Diet

Stay hydrated wherever possibleHave a well balanced healthy dietPlan your eating around your training plansSlide13

What Else Can Help Me?

Mental PreparationSetting Goals & TargetsPositive Reinforcements & RemindersBe Competitive

Use of on-line diaries such as StravaSlide14

Practice Makes Perfect

Pre-Marathon Build Up RacesMarathon Paced EffortsTrain the same way as you race

ShoesClothingDrinks/GelsSlide15

Tapering

What is tapering?When do I start?What should I do?Why do I feel like crap?Slide16

Race Day Build Up

Try to take it easy & relaxManage your supporters expectations

Plan your schedule for the 2-3 days beforeVisiting the ExpoSightseeingEating outEarly to bed Friday & Saturday (for a Sunday race)

Be Positive Slide17

Race Day

Early to riseEat as early as possibleKnow what your routine should be

Know the transport arrangements to the startKnow the baggage arrangementsKnow your start pen and locationPrepare for bad weatherTried and tested kit Slide18

The Marathon

It’s a marathon not a sprintKnow your plan but be flexibleDon’t be afraid to change your goals (there will be other marathons)

Race smartEnjoy the atmosphere and soak up the experienceSlide19

Marathon Training Programmes

Bob PringleSlide20

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Marathon Training

Choosing a Training PlanSlide21

Marathon training: the basics

Basic level of endurance needed before starting marathon training Set a realistic goal before choosing programme see Jack Daniels’ Running Formula (good guide)

10K time X 4.7 (then divide by 26.2 for marathon pace)Gradually build enduranceImprove LT pace (good predictor of success)

tempo intervals (15

secs

/mile slower than 10K pace)Slide22

Marathon training: the basics

Build aerobic capacity (VO2max)

800m intervals @ best 2 mile pace1200m intervals @ 5K paceIncrease muscular strength and powerSquats, hamstring curls, leg presses, toe raises etc.Slide23

Marathon training: the basics

Some plans suggest training at least 3 days/week (beginner), 4 days/week (improver) or 5 or 6 days/week (advanced) e.g. Yorks Marathon …

… others suggest 5 days/week irrespective of ability e.g. Runner’s WorldChoose wisely based on your current running history!Slide24

Typical Marathon training

Usually 16 week training plan:- this one is for sub 3:45

Week 2

Week 12

Mon

Rest

Rest

Tue

1M jog, 3 X 1.5M fast with 800m jog recovery, finish

with 1M jog

1M jog, 5 X 1.5M with 200m jog recovery, finish

with 1M jog

Wed

6M slow

7M slow

Thu

1M jog, 2M brisk (~ 16 min), finish with 1M jog1M jog, 4M brisk

(~ 32

min), finish

with 1M jog

Fri

Rest

Rest

Sat

4M easy

4M easy

Sun

9M slow

22M slowSlide25

An alternative view

Furman I

nstitute of Running and Scientific

T

raining

Subjects: 23 experienced marathon runners

3 very specific sessions per week; no restriction on X-training

Pre- and post- physiological testing

16 week programme

Vo2max increased by 4.8 %, and LT pace by 4.4 %

21 FIRST runners took to the marathon start line – 15 set

PBs

, 4 others beat their most recent marathon timeSlide26

The FIRST view

Week

Tuesday - Speed

Thursday - tempo

Saturday - Long

2

4 X 1200m

5 M

12 M

13

6 X 1200m

5M

20M

Note the above is just a snapshot. Speed sessions included 400m, 800m, 1200, and 1600m reps. Tempo runs were between 3 and 10M. Long runs started at 10M and went up to 20M. Also, specific guidance re. pace based on 10K time.

Train less, run faster !!!Slide27

Time for Food!

Followed by QuestionsSlide28

Steel City Striders

2016 Marathon Seminar

Question Time