Part three of four... Third phase Marathon Training & Running--VO2 max by author and 2:37 marathon runner David Holt. Retain hill training once every two weeks, and anaerobic threshold every seven days as you go through these sessions. Running economy and VO2 max (or maximum oxygen uptake capacity) is improved with regular 200-600 meter intervals at 2 mile to 5k pace...your racing at all distances--not just the marathon will benefit. Just three of these session can improve your running efficiency by one or two percent--worth two to four minutes for the 3 hour marathon runner. Running efficiency will reduce injury risk during this crucial phase of your marathon training also. Running speed for interval training at VO2 max should be 2-3 seconds per 400 meters faster than your recent 10 k race pace--which is 5k pace. As John Babington, coach to three times World Cross Country champion and Olympic medalist Lynn Jennings says...“An interval workout is a function of several variables: Pace; length of runs; recovery time...and total workout volume.” There are four ways to progress with interval training: Take a shorter distance recovery Put more effort into the recovery (jogging for a minute instead of walking) Increasing the number of efforts. Or, increasing the speed of the efforts. The prudent runner will only change one factor at a time. Once target pace is attained, aim to run more repetitions at that pace.
Run several reps while you are tired: You need to practice relaxing at speed when tired. This teaches you how to run fast in the middle to the end of a race. It will give you added confidence and improve your concentration. A few one hundred striders after a session of intervals reminds you to work on form--run relaxed with those tired muscles. Anyone can run a fast quarter...just watch the start of most races. Few are efficient runners in the 89th quarter of a marathon. The less you want to give up an easy run for marathon speedwork...the more you will probably benefit from that speedwork. Don’t sprint. Don’t rush. And don’t make it hurt...too much. But do practice running economically when tired. Run a set of 300s at 2 mile pace; plus the 600s at 5k pace, and you shouldn't go too far wrong. 400s can be run at 2 mile or 5 k pace according to your fitness level or needs. 5k pace running will not open up your lungs quite as much as two mile pace (5k pace is only 95 percent of your maximum oxygen uptake capacity), but the slower (5k) pace is easier on the body. Interval training does not have to be done at a track. Any good running surface works provided it is smooth enough for you to stay smooth. If you still don’t like the idea of intervals, do a 5k race every weekend from 8 weeks until 2 weeks pre marathon; or alternate a race with intervals. Running economy can also be improved with downhill strides or intervals. It is especially important if your marathon contains significant downhills.
You can accentuate your muscles buffering capacity by running long repetitions at 5k pace. Two or three sessions of 1,000 meters to one miles should suffice. Do them 35, 25 and 15 days pre marathon for the final boost to your VO2 max. Remember to rest up by 20 percent in the penultimate week, and 40 percent in the final week before the marathon, and you will have done all the training which an international class athlete does.
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)