Marathon and Half-Marathon Orientation Info
Types of running and pacing
Depending on your current fitness, you will have 2-5 prescribed runs per week. Each run will have a purpose in physiologically improving your fitness. The types of days you will be prescribed:
- E = EASY: Runs at your easiest pace L-pace (see below) that last for 30 minutes or less.
- M = Moderate: Runs at your easiest pace L-pace that last for 30-60 minutes
- L = Long: Runs at your easiest pace L-pace that last for 60+ minutes. L runs may include a mile or two at T or I pace and the end.
- T = Tempo: Runs that incorporate a warm-up at L-pace, a steady run at T-pace or MP-pace, and a cooldown at L-Pace
- I = Interval: Runs either on the track or another surface that includes a warm-up at L-pace, workout with intervals at I-pace or R-pace and cool down at L-pace.
- H = Hills: Runs that involve either steady or intervals on hills.
- CT = Cross-Training: Ride a bike or elliptical machine, swim or some other activity that gets your heart rate up.
- AR = Active rest: Go for an easy walk or something active but doesn’t get your heart rate up too much
- TR = Total rest
For each workout, we’ll use the below terminology to describe the desired effort for each run. For some people, I will be very specific on the pace, for others, we’ll use rough estimate effort. Beginners might do a majority of running at L=pace, where more experienced runners or runners with the ability will mix all types of speeds.
Each speed has a specific physiological goal, therefore it’s imperative to stick to the pace assigned.
- L = Long run, easy run pace - Your slowest running speed.
- MP = Marathon race pace
- T = Tempo - Roughly equivalent of 10K race pace.
- I = Interval – Roughly equivalent of 5K or faster race pace
- R = Repetition – Roughly equivalent to what you would run all out for one mile
- LYD = Laps of the track repeating 100 meters at I on the straightaways, and 100 meters at E on the turns
In addition, you should do strength training in the form of either traditional weight lifting, Tabata, HIIT training, Rexercise or the like at least once a week, but ideally twice. The focus of the lifting should be on core strength: abs, glutes, quads etc. This type of work will both improve your performance/speed but will also help to prevent injuries.
- Tabata = 8 sets of 8 x 20 sec on 10 sec off o https://www.active.com/fitness/articles/30-minute-bodyweighttabata-work…
- HIIT = High Intensity Interval Training
- Rexercise = Any strength training weight lifting that is done one set per exercise, twelve reps per set at 12 seconds per rep.
- Shoes: Don’t skimp on shoes. Marathon training is a 2-3 pair process and half-marathon is 1-2. Improperly fitting or improperly supportive shoes will derail your training.
- Socks: Foot blisters and abrasions will also derail your training. Don’t wear cotton socks (or any cotton while exercising, EVER!). Buy wool or polyester blend socks. Wool is the best moisture absorber and evaporator.
- Hydration belt or backpack for longer runs
- Properly fitting sports bra.
- Don't forget yo get 15% off everything in-store.
- Drink plenty of fluids all day long, not just while or after exercising. Recommendations for the amount of fluids in a day range depending on the study. I recommend a goal of the number of ounces equivalent of 50% of your body weight i.e. a 150 lbs. person would drink 75 ounces of fluid.
- Get a free injury screen. RET Physical Therapy clinics offer a free injury screen. It’s a good idea to get ahead of your potential injuries. https://www.retptgroup.com/
- Don’t skimp on sleep. https://www.amazon.com/Sleep-Smarter-EssentialStrategies-Success/dp/1623367395
- Don’t sit all day long. If you have a desk job, set an alarm for yourself to walk around at least 5 minutes every hour.
- Start experimenting with eating, hydrating and running now. You want to know well in advance what food and beverage you can stomach while running. Running burns 200-300 calories per hour that need to be replaced. A standard serving of Gu, Skratch, Tailwind or another sports nutrition food is about 90-200 calories.
My expectation is that you will communicate with me about whether you will be at practice or must miss practice. That you will bring up potential injuries or ailments as they occur not after. Please don’t disappear. It's difficult to coach and help you if I don’t hear from you. More is better! If you need to reach me, the best way is to email firstname.lastname@example.org or call/text my cell phone (ask me this number, I'm not putting it on a website!). I am not always at SHOES-n-FEET during the day, if you want to have a personal conversation, please send me an email to make sure we’ll be at the same place at the same time.
I will release the week’s schedule on the Monday or Tuesday prior to a new week starting Tuesday.
- Tuesdays 6 pm - All Tuesday night practices will meet at SHOES-n-FEET. If you miss a Tuesday, you can come to Be You 5K/10K on Wednesday and do the workout under my guidance.
- Saturday 8 am - The location will vary from week to week to mix up the location of our long runs. Late in the season, when the runs get longer we'll have an option to meet earlier. I'll release a schedule for locations soon. Locations and routes for Saturday runs are published on this website: http://shoesnfeet.com/trainingroutes
Below is a general schedule to follow in case you lose a weekly schedule.
- Saturday: Long run or Tempo Run
- Sunday: Long run or Temp Run
- Monday: Active Rest or Total Rest
- Tuesday: Intervals or hills
- Wednesday: Moderate, Easy, Cross Training or Active Rest
- Thursday: Weight lifting
- Friday: Easy, Cross Training or Active Rest