5 Essential Workouts to Include in Your Marathon Training Plan

Introduction

When it comes to cutting the lawn, there are two methods: using a razor blade or using a lawnmower. While the razor blade may require more effort and time, the lawnmower provides a smoother and neater finish. The same principle applies to marathon training. It’s important to work smart and not assume that hard work always leads to progress. In this blog, we will explore the five pillars of marathon training and how to optimize each one for better results.

1: Easy Runs

One of the biggest mistakes runners make is not running their easy runs easy enough. To ensure optimal training, it’s important to run below your max aerobic heart rate for 80% of your training. This can be calculated using the 180 formula: 180 minus your age equals your max aerobic heart rate. For example, if you are 31 years old, your max aerobic heart rate would be 149 beats per minute. To monitor your heart rate during runs, it is recommended to use a chest strap heart rate monitor rather than relying on a wristwatch. By running easy and staying within your target heart rate zone, you can build a strong aerobic base and avoid the risk of injury.

2: Speed Work

Speed work, also known as lactate threshold training, is essential for improving running performance. It involves running at a pace that corresponds to your lactate threshold, which is typically between 6:15 and 6:25 per mile. While it’s important to aim for a specific pace, it’s also crucial to consider environmental factors that may affect your performance, such as uphill grades, humidity, and headwinds. The goal of speed work is to train your body to clear lactate more efficiently, leading to improved endurance and faster race times.

3: Nutrition

Nutrition plays a vital role in marathon training. It’s important to consume high-quality sources of protein, carbohydrates, and dietary fat to fuel your body and promote recovery. In addition to your daily diet, it’s crucial to fuel properly before and during your workouts. This can include using supplements like G1M Sport, which provides carbohydrates and electrolytes to enhance performance. It’s also important to stay hydrated and choose nutrient-dense foods to support your training goals.

4: Rest and Recovery

Rest and recovery are often overlooked but are crucial for optimal performance. Adequate sleep, usually 7-8 hours a night, is essential for muscle repair and growth. Consistency in sleep patterns and the use of supplements like magnesium and 5-HTP can improve sleep quality. Active recovery techniques, such as cold plunges, sauna sessions, myofascial release, and stretching, can also aid in recovery. It’s important to be proactive in your recovery protocols to minimize the risk of injuries and overtraining.

5: Strategic Progress

Strategic progress involves setting realistic expectations and being mindful of your training goals. Progress is not always linear, and there will be ups and downs along the way. It’s important to avoid being driven by ego and running too hard or pushing too far beyond your capabilities. By setting realistic goals and following a structured training plan, you can gradually improve your speed and performance over time.

Conclusion

The five pillars of marathon training, including easy runs, speed work, nutrition, rest and recovery, and strategic progress, are all essential for achieving your running goals. By optimizing each pillar and finding the right balance in your training, you can improve your performance and reach new milestones. Remember, marathon training is a journey, and progress takes time. Stay consistent, listen to your body, and enjoy the process of becoming a stronger and faster runner.

• 1: Easy Runs
• 2: Speed Work
• 3: Nutrition
• 4: Rest and Recovery
• 5: Strategic Progress