Marathon running: The third phase of marathon running is to improve running economy and maximum oxygen uptake capacity by running at 2 mile to 5k race pace. This opens your lungs...makes all systems more efficient for running the your marathon race.

Marathon Running Phase Three: Running Intervals at VO2 Maximum by 2:37 marathon runner, and author, David Holt

Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

Marathon running--intermediate to advanced
Marathon down to 5K at www.runningbook.com

Marathon running phase three of four...VO2 max interval running

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...ďAn interval workout is a function of several
variables: Pace; length of runs; recovery time...and total
workout volume.Ē
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.


10 weeks with 10 interval sessions at 2 mile to 5K race 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. Donít sprint. Donít rush. And donít 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 donít 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.


Marathon training with long reps at VO2 max

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.

Your long run will have peaked at least four weeks pre marathon. Don't attempt to run any longer than that peak during the last three to four weeks, it's too late to get much benefit. Marathon training is about gradual build-up, not one sudden long run two weeks before a race.


Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Marathon running economy with downhills
Marathon training with long reps at VO2 max
10k training...mileage and strength and access to four other parts of 10k running
5k running and racing...the first of five pages for the 5k runner
marathon running phase one...hills / resistance training
Racing 20 miles or 30k: Excellent step to marathon running
Sarcomere--muscle contraction unit
Marathon Training--intermediate to advanced
Half marathon training...first element...mileage and hills for strength
David Holt's Homepage
Distance running links: mine mostly. Includes injury, diet, cross training etc

E-MAIL ORDER TO DAVID HOLT
Running Dialogue">Running Dialogue at barnesandnoble.com
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Art Liberman's Marathon Running Links...State of the art Marathon Training
This was...Marathon Running Phase Three: Intervals at VO2 Maximum by David Holt