![]() ![]() ![]() The Whatsapp groups, the network of support and advice is also invaluable. “We have groups for every type of runner to help you become a marathon-ready runner.” And it’s not just about training with other people. It’s one of the reasons why Tyler Williams-Green set up The Outrunners. And while predominantly running is a sport done solo, being part of a running community or club can be a game changer. The worst thing about training on your lonesome is finding the motivation to go for a run when you reaaaaally don’t fancy it. Running doesn’t have to be a solitary affair Depending on what time you are hoping to run, try to perform at least three 20-mile runs prior to the race, with the last one being 14 days prior. You keep the intensity of your training but reduce the volume you are running by 40-50%. That doesn’t mean you stop running two weeks out. You should look to taper your training for 10-14 days prior to race day. It’ll keep your pace in the area to improve VO2 max and also keeps any unwanted stresses or injuries at bay. “Calves and your core are oxidative muscles so you can hit them very frequently.” This is a touch on the advanced side but Collins also suggests doing all runs at a speed whereby nose breathing is the conduit for bringing in oxygen. “ Calves take the majority of the 4 X bodyweight with each running step and a strong core will limit energy leakage so do 15-30 reps per set of butterfly sit-ups,” he says. (I’m only half joking.) If you are going to stick to any kind of training plan, Collins says make sure that includes training your calves and core at least five days a week. Invest in a Theragun (or other massage gun) and carry it around with you. Stretching, physio, recovery and sleep – these are the things that will get you across the line. There is next to no point in committing to lots of training if you’re going to treat your body – legs in particular – like shit. While that might sound like it’s getting a bit technical, learning more and more able your body and its capabilities is only ever going to be a good thing – and Collins has a whole website full of useful info if you want to start geeking out a bit more. Why? Because it will improve your running economy and VO2 max. “I recommend 4 mins sprint, with 3 min slow jog recovery, performed 4-6 times,” he says. Personal trainer James Collins from BXR also advises that you perform one true HIIT treadmill session a week. Running injuries are predominantly due to overuse and repetitiveness whereas trail running introduces a lot of helpful variety. I incorporated bouldering and boxing into my training so that running didn’t drive me totally crazy. Anything that’s a workout for your calves is a good thing. Strength and conditioning for your legs is as important as bashing out a 10km so don’t be shy to sign yourself up to some HIIT classes to add a bit of variation in your training. Stats can be a friend, not an enemyĭon’t just run. I like to build up my marathon pace tempos to 20 miles.” So if you can’t hit your marathon pace in training, reassess your goal time because the last thing you want to do is feel demotivated throughout your training and before you’ve started the marathon. ![]() “You can break this up by doing 4x5km at MP, or do a straight tempo (eg 10 miles at your MP). “Marathon-paced (MP) tempo training is the best way to get the body used to the pace you will run on race day,” says Taylor. Such plans should be used as a guide, but there are plenty online so shop around to see which works best for you. This will be the basis of your entire training plan. Once you know your time goal, it’s important to practise running at your marathon race pace. “Set a goal that will motivate you to train but is also achievable,” says James Turner, a SOAR Running ambassador and seasoned marathon runner. Having a realistic answer to the age old marathon runner question – “What time are you aiming for?” – will be a huge factor in how much you enjoy the whole thing. ![]()
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