Marathon Training
Methods
by Renato Canova
(ITA)
The author of this article is based
in Italy and during his more than 20 years experience in coaching the marathon
he has produced numerous champions. In 1998 he attended one of the Nairobi RDC’s
High Altitude Training Camps as a Coach and Lecturer. The article is reprinted
from the bulletin of RDC Nairobi.
BASIC
TRAINING
I will begin by skipping over those
training methods which, although they have their own importance, we can consider
as complementary, and in some cases interchangeable, with other middle distance
specialties related to the improvement of muscular efficiency in its various
forms. Instead I would like to describe those methods which are able to
influence the metabolic bio-energetic systems the most, and how we usually use
them in unison.
Essential training points for the
marathon are based on two fundamental concepts. One is the increase of the
AEROBIC POWER LEVELS, identified more or less by the ANAEROBIC THRESHOLD and its
extensive use, so that we are be able to run for a long time at the highest
percentage possible.
It’s therefore evident that, even if
done at different times, it is absolutely necessary to perform workouts which
aim to improve the aerobic capacity and raise the anaerobic threshold value
(that of 4 mmol/l of lactate). Following workouts which aim to extend one’s
AEROBIC POWER ENDURANCE we can also identify the extensive AEROBIC
CAPACITY.
TRAINING AEROBIC
CAPACITY
In order to raise the ANAEROBIC
THRESHOLD we have to work above the threshold itself, since by only slightly
stressing this mechanism we can adapt to a higher level. Therefore during
workouts, we should reach paces that go from 5% to 15% beyond race pace (e.g.
from 2.55 to 2.45 1Km. for a 2:08 male marathon runner, and from 3.25 to
3.10/Km for a 2:28’ female runner). Then hopefully the central and peripheral
components of the aerobic motor will be involved more and more, partially
stimulating the production of lactate.
Running faster than the speed that
corresponds to 4 mmol/l, we will work a slightly higher percentage of fast
twitch fibres (generally speaking FT - type IIa) and can therefore improve the
aerobic characteristics of these fibres. This allows the muscles which are
involved in running to use greater quantities of oxygen in the same period of
time, and this will in turn raise the anaerobic threshold.
At a methodological level, the
intensity of the run depends on the total volume of the workouts, or on the
total distance covered in each single workout, if they are workouts which are
split up. On table 1 some methods and their quantities are indicated, as well as
some examples of training aerobic power and elevating levels of anaerobic
threshold.
In order of increasing importance, we first consider the FAST CONTINUOUS RUN (or FAST LONG DISTANCE) done at threshold pace for 20 - 40 mins. (7-14 km). Similar objectives are used for the FAST PROGRESSIVE RUN, in which the athlete starts out slow but finishes with a faster pace, influencing in a more massive sense the area above the 4 mmol/1 mark.
METHODS |
QUANTITY |
EXAMPLE
(2H.08 M/2H.28’W) |
FAST
CONTINUOUS RUN |
Time:
20’-40’Speed: 104-107% M.P.R |
10km.
(29’2920”)10km. (33’/33’30”) |
FAST
PROGRESSIVE RUN |
Time:
20’-40’Speed: 102-108% M.P.R |
12km.
(35’/20”)10km. (9’05”/8’45”/8’35”) |
LONG SPEED
VARIATIONS |
Distance:
5000/7000mVolume: 15-21 KmSpeed: 103-107% R.M |
3x5000m.
increasing speed(17’15”/17’/16’45”)rec. 3’ |
MEDIUM SPEED
VARIATION |
Distance:
3000/5000mVolume: 10-12KmSpeed: 105-108% R.M |
5000/4000m/3000m. |
SHORT SPEED
VARIATIONS |
Distance:
100/5000mVolume: 10-12KmSpeed:106-110% R.M |
10x1000m at
2’45” rec. 2’5x2000 at 6’30” rec.3’3000 (8’15”) rec.4’+ |
MIXED SPEED
VARIATIONS |
Distance:
400-3000Total volume:10-12Speed107-112% R.M |
2000 (5’25”)
rec. 3 +10x400m (1’02”) rec. 1’8km. even paced with heart rate |
CONTINUOUS
UPHILL RUN |
Distance:
6-10KmGrades: 3%-6%Distance: 6-12 |
Equal to
that of the fast continuous run |
COMPETITION |
Cross/Road/Track |
10.000m
track in 28’15” 5.000m track
in 15’45” |
Table 1. TRAINING AEROBIC POWER
(Methods, - quantities workload examples)
On a practical level, this type of
workout is generally done on a Sunday so that it can be substituted at times
with cross country or road races. In fact, what could be better for a marathon
runner training his aerobic capacity than a 10 or 12 Km. race? This period
dedicated to short distance races is obviously related to the marathon distance.
We then have different types of CONTINUOUS RUNS WITH VARIATIONS. In this case
the intensity of the pace will be determined by the total volume of the workout
and the distance to run: Shorter distances have less total volume of the workout
and the distance to run, and vice-versa for the longer distance. We then move
slowly from the longer variations to the middle and then shorter distance. Due
to the increase in speed during these tests we move into the anaerobic area even
more, with consequently more lactic acid production and accumulation. Over
a period of time the ability to reduce the length and increase the pace during
intervals in the different tests means a growing ability to get rid of the
lactate that forms, which is an essential stage in the training of AEROBIC POWER
ENDURANCE.
Another type of workout that we often
do for the development of aerobic capacity and strength resistance is the FAST
CONTINUOUS UPHILL RUNS - done at an even pace and in progression. We choose
grades that are not excessive (from 3% to 6%) and over a distance of 6 -10 km.
Based on what we have seen in the past few years, this type of workout has
always given excellent results in all the athletes who have used it, since it
combines a muscular and organic physical workout together. It thus represents
one of the most accepted workouts for improving aerobic
capacity.
Training Aerobic
Resistance
If AEROBIC POWER makes up the quality
base for marathon runners, AEROBIC RESISTANCE can be considered the quantitative
base for this speciality. The continuous increase in the number of kilometres
run, be it in the first years of one’s career or those run in a season, is
essential for improving the resistance to the aerobic mechanism, i.e. the
capability to last longer. It is however important to consider the
following:
Once it was thought that running a
lot of mileage at a slow pace, ending up with the so called capillarization’
, was an essential passage towards developing quality workouts.
Instead, today we believe that running at very slow paces, those slower that the
marathon race pace, do not actually mean training to improve aerobic resistance.
It is only a general ‘base’ from which one can start to develop workouts
for SPECIFIC RESISTANCE or AEROBIC POWER ENDURANCE, muscles and joints to work
together for long which have proved to be the real key to middle distance
running in the last few years.
It is still important with the young
athlete however, to do a fair amount of mileage at low intensity, as they do not
as yet have a solid work base. But when we are dealing with highly developed
athletes, resistance in terms is a big misunderstanding. With a highly developed
athlete, running at a pace 25 - 30% below aerobic threshold (2mmol/I) means that
absolutely no resistance is developed.
There are, however, many kilometres
the athlete will run at a low intensity, but these will be more concerned with
regeneration and are not part of the real resistance workout They are, in fact,
what we normally call ‘recovery runs’ and which are placed among those
workouts with more particular demands.
Another time when the highly developed athlete runs at low intensity,
usually far from the special periods when the athlete trains the muscles and
joints to work together for long periods of time (up to 3 hours), usually when
he is alone so that he can ‘listen to his body’, and concentrate without waste
of energy. This a type of workout was considered necessary for Gelindo Bordin
(1988 Olympic Champion), Ornella Ferrara (bronze in the ‘95 World these Champs.)
and Franca Fiacconi (2nd in New York in ‘96). But it was not favoured by Stefano
Baldini (Champion in the half-marathon ’96 and 2nd in London ‘97 with 2:07.57),
Giacomo . Leone (NewYork Marathon ‘96 winner), Danilo that Goffi (4th in ‘97
World Champs.) and Maria Curatolo (silver in ‘94 European Champion- ship). This
last group are, co-incidentally, runners who were less able to concentrate
for long periods. Methods, proportions and respective examples are given
in table 2. . The first method examined is the MEDIUM PACED PROGRESSIVE RUN,
which is done in a time limit of 1 hr. to 1 hr. 30’ at a speed relative to
marathon race pace (M.R.P) which varies from an initial 85% to the final 100%.
This workout, good - even if not high in intensity of effort, is done at around
the same level as the anaerobic threshold. The ‘medium paced
progressive workout’ therefore is an adequate support to workouts of
‘special endurance at marathon race pace’ and are done in the
following period.
METHODS |
QUANTITIY |
EXAMPLE
(2h.08’M/2h.28’W) |
MEDIUM PACED
PROGRESSIVE RUN |
Time:
1hr-1h.30’Speed: 85-100% M.P.R |
1h.30’(30’
at 3’30” + 30’ at 3’20” + 30’ at 3’10”) |
MEDIUM-FAST
PROGRESSIVE RUN |
Time:
45’-1h’Speed: 95-105% M.P.R. |
55’ (20’ at
3’40” + 20’ at 3’30” + 15’ at 3’20”) |
MEDIUM EVEN
PACED CONTINUOUS RUN |
Time:
1h 1h 30’Speed:90%
M.P.R |
1h.30’ at
3’20”/km1h.30’ at 3’50”km |
LONG
RESISTANCE RUN |
Time
2h.15’-3h.speed: 80% M.P.R. |
2h.45’ at
3’45” (44km)2h50’ at 4’15” (40km) |
LONG
RESISTANCE WITH SHORT VARIATION |
Time:
1h.45’-2h.15’ variations:
500-1000m Base speed:
80% M.P.R. variations speed 100%
M.P.R. |
1h even
paced +10 x 1’30” rec. 1’30” +30” Even paced |
LONG
RESISTANCE WITH LONG VARIATION |
Time:
1h.45’-2h.15’ Variations:3-7Km
Base Speed:
80% M.P.R. Variation
speed: 100% M.P.R. |
30’ even
paced +7000/5000/3000m recovery 10’slow paced running +20’/40’ even
paced |
CONTINUOUS
ROLLING HILL RUN |
Distance:
18-30KmGrades: 3%-6-% |
2h running
with 3-4 long and continuous
uphill and downhill |
Table 2. TRAINING AEROBIC
RESISTANCE
(methods– quantities, workload examples)
If they are done for a reduced amount
of time, but at a slightly higher intensity, the running pace is close to that
of a fast distance run. Then the workout is modified into a MEDIUM-FAST PACED
PROGRESSIVE RUN - which is similar to the medium progressive, but shifting
towards more intensity.
With the MEDIUM PACED CONTINUOUS RUN
lasting between 1hr and 1hr 30’ and run at an even pace, the athlete has to work
more at a high level of his extensive mental concentration. The pace will be
approximately 90% of race pace. It is not a difficult workout, but it still has
its importance in certain periods.
The so called LONG RESISTANCE RUN
(specific for marathon runners), done at a pace equal to 80% of M.R.P., is
essential from both the point of view of mental concentration and the adaptation
of the muscular structure, tendons and joints to long distance running. It is a
workout that the athletes love to do in a natural setting, without any
particular controls, and which usually creates a feeling of well being and
relaxation for the marathon runner since it is not very difficult to do on a
bio-energetic level.
With the intention of preparing the
body better to training its resistance to the race pace, it is advisable to do a
few trials ahead of time at different distances and varying intensities. This
can be done at a similar pace as the ‘LONG RESISTANCE RUN’. in order to
stimulate the metabolic and biomechanical components towards running at race
pace. This is the purpose of the ‘LONG RUN WITH SHORT OR LONG VARIATIONS’ which
are performed for a rather 10mg period of time and which represent a first
approach to a special workout inserted in a general
context.
Finally, great importance is given to
the continuous ‘RUN ON ROLLING HILLS’. These have the purpose of increasing
muscular resistance and strength. At the same time this method works the
muscle fibres in a more complete way since the type of eccentric muscular
contraction that is used in running downhill tends to increase muscle
strengthening capabilities.
Training of specific endurance in the
Marathon.
‘The Specific Preparatory Stage’
in the strict sense
of the phrase lasts for about 6-8 weeks as illustrated in Table 3. In this space
of time, which may vary depending on the type of athlete and the type of work
done prior to this period, the athlete must intensify the quality of the work
previously developed, trying to bring his SPECIFIC ENDURANCE at marathon
pace to the highest level.
The concurring development of aerobic
capacity and aerobic resistance in the previous phase, must now be finalised.
Considering both of these, neither is completely indicative. In fact
an elevated aerobic power does not mean that the athlete is able to run a fast
race. It will therefore be a matter of developing in the last phase the
characteristics of EXTENSIVE AEROBIC POWER (if the athlete starts off from
a high anaerobic threshold level) or INTENSIVE AEROBIC ENDURANCE (If the athlete
starts from a high level of general resistance).
METHOD |
QUANTITY |
EXAMPLE (2h. 08’ M/2h.
28’W) |
MARATHON
PACED RYTHM |
Distance
:18-25km |
Half -
marathon raceAt M.P.R. |
SPECIFICEXTENSIVEENDURANCE |
Distance:
19-30kmSystems:Long Repeats (2-7km)(100-102% M.P.R.Rec. 1 km (85 -95%
M.P.R |
4x5000, at
l5’ rec. 1000m
at 3’10”/3’15” 3 x 7000m at
24’30’ rec. l000m
at 3’ 48”/3’55” |
SPECIFICINTENSIVEENDURANCE |
Distance:
15-23kmSystemShort Repeats(0.5 - 1 km)(103% MPR)Rec. 0.5-1km (97%
M.P.R) |
8xl000m at
2’55”rec1000m at 3’05” (16 km)20 x 500m at 1’42” rec. |
SPECIFIC
ENDURANCELONG RUN |
Distance:
30-35kmSpeed: 98-100% M.P.R |
32KM AT
3’06” (1h 39’)35KM AT 3’40” (2h.08’) |
SPECIFCMARATHON
PACEBLOCK |
Distance:10km (85% M.P.R)
+10-15KM (100-103% MPR.)System:Morning workoutRepeated in the
afternoon |
10km at 34’
+ 12km at 36’
(AM + PM) 10km at 40’
+ 15km at 52’
(AM + PM) |
Table 3. TRAINING SPECIFIC MARATHON
ENDURANCE
(methods - quantities, work load
examples)
This can be identified, in the end,
also under methodological aspects. In short it means, to extend one’s own
capacity to withstand a fast race pace.
In this period the term ‘race
pace’ becomes of fundamental importance. Everything rotates around this one
element: the body must learn to use an even lower quantity of glycogen, so as to
give the possibility to last longer at this correct pace.
The first method that we use is
‘MARATHON PACE’. As the name implies, it is the
most specific type of workouts used
for acquiring a correct rhythmic sensitivity, which is of utmost importance for
improving the initial phase of the race. It is performed at exactly the pace the
athlete will use in the marathon, at an exact distance of 12 Km. Participation
in a half marathon race run as a ‘passage race’ takes on exactly this
meaning.
One of the methods used most in the
modern methodology consists of a workout of ‘SPECIFIC EXTENSIVE
ENDURANCE’.
This type of workout has today
achieved great significance in our methodology. Two such examples are given in
the boxes at the bottom of the page.
Usually, in terms of time, the
development of ‘specific extensive endurance’ begins with a reduced
mileage (e.g. 5 x 3000m with a recovery of l000m for a total of 19 km), and to
then extend both the number of repeats (6 x 3000m, - rec. l000m) and the total
distance to 23 km) This continues with variations such as (4 x 5000m - rec. 1
000m or 3 x 7000m - rec. 1 000m, ending with 5 x 5000- rec. 1000
m)
A more intense method which we use is
the ‘Specific Intensive Endurance’workout. With this type of workout the
total distance is slightly reduced, while the pace is much faster. The workouts
given below for (1) Stefano Baldini, (2) Giacomo Leone (before winning the New
York Marathon) and (3) Maria Curatolo, illustrate this:
1.
l0xl000in2mins.53-recoveny
1000 in 3mins. =19 km. in
56mins.
23” (average of
2’58”/km)
2. 6 x 3000m in 9:12, 9:06,
9:01,8:55,
8’49, 842” - rec.l000m in
315”!
3’18’=23km.in l h.10’
12”
(average of 3’03”/km)
3. 20 x 500 in 139.5”- rec. 500 in
151”
to 1’52” =19 km. in
1:1022”
(average of 3’31”/km)
The ‘Specific Endurance’
workouts make up an extension for aerobic power. On the contrary, the
‘SPECIFIC ENDURANCE LONG RUN’ can be considered an intensive qualification of
the aerobic resistance. Before a marathon, this method is not used for more
than three workouts, with ample recovery time between each session. In
fact, if it is to be utilized correctly, this type of workout requires a
well-rested physical condition (it must therefore be done after adequate
‘tapering’ with particular attention paid to recovery. For the
analogy at a bio-energetic level with the marathon, it is utilized as a
simulation of the race, using all the most important particularities during
the race (from the hyper glycogen diet in the last days to getting the athletes
used to drinking often). Usually, for ease and comfort we do this test in an
actual marathon race.
Not everybody uses the so called
‘SPECIFIC MARATHON PACE BLOCK’, which is a special type of work out
in running the first part with a distance of 12 Km. at 85% of race pace. The
second part is followed with a 10-15 km run at marathon race pace or slightly
above it. This type of workout is repeated twice in the same day (morning and
afternoon) which is why it is considered a ‘Specific
Block’.
The genetic differences between
various athletes and their level of preparation allows them to use different
types of ‘Specific Blocks”, depending on the effects it was desired
to obtain, either with the extension of aerobic power’ or the ‘aerobic
resistance’.
At the top of the next column there
are three examples of Specific Blocks which were used with
different athletes for different purposes.
Even with variations made according
to personal characteristics, it is evident that our concept of specific workout
is meant more for ‘extending’ the ability to run at lengths of time at
race pace for shorter distances. So, it is the concept of ‘AEROBIC POWER
ENDURANCE’ that can be fully applied to the ‘SPECIFIC MARATHON
STAGE’
As the race period slowly approaches,
we prefer to define the pace that the rest intervals should be run, to
bring it as close as possible to race pace as the event approaches, rather
than emphasizing a faster pace. This strategy aims at piloting workouts towards
‘SPECIFIC ENDURANCE’.
This type of session has a great
importance, apart from helping the metabolic changes, since thy help the
athlete to know and feel and then interpret more precisely different paces
relative to his own sensations to the different levels of
difficulty.
Therefore, they also assume an
important technical importance, preparing the athlete for eventual
accelerations during the race, either from adversaries or course changes such as
uphill, or downhill and favourable or unfavourable wind conditions which he
must know how to deal with. He has to learn that he is running at a pace which
is faster then what he can handle, and he must be able to make up for it during
the race without having to pay for it later.
Rhythm exercises are essential for
two basic reasons: one is biomechanical in nature, so that the athlete can
find the correct balance between the necessary muscle tension and the most
economical technical movement, in order to expend less energy in the action of
running. The other is of a bio-energetic nature, since muscle fibres have to
adapt themselves to ‘building’ and by best utilizing the optimal fuel by
a mix of sugars and fatty acids in order to finish the race without a
drop-off in performance.
Some athletes (like Gelindo Bordin
and Ornella Ferrara) feel the need to run, at least once in the month that
precedes the race, a distance superior to that of the race at a relatively
fast pace (92%-94% M.R.P.). Before Seoul, on September 14, 1988, Bordin ran in
Tirrenia for 46 km in 2hr. 41’ with the last 10km covered in 31 mins.
Similarity, 19 days before Goteborg, Ornella Ferrara did a ‘long run’
of 45km with rolling hills in 2hr. 51’, passing the marathon
mark in 2hr. 40’. Also Maria Curatolo, before the Seoul Olympic Games where she
came in 8th, did two long runs of 45km. with the first finishing in 2hr. 59’ and
the second in 2hr. 56’. This type of workout cannot be considered an habitual
method of preparation, and it can not always be used, since often the negative
implications are greater than the eventual benefits.
In conclusion, we believe that the
objective in marathon training can be summed up in the following
points:
Reduced glycogen
consumption at race pace.
Increase the speed at
which muscle
Lactate is
assimilated.
Improve bio-mechanical
efficiency and consequent performance.
Prepare body and mind
to be able to last for the necessary amount of time at race
pace.
To achieve these objectives
identified, above, it is necessary, however, to be able to manage well the
PERIODIZATION and the strategies for approaching the race.
PERIODIZATION
When we start the preparation for a
marathon, we usually set up the workouts following a consolidated scheme
that will utilize three differentiated cycles. These cycles take into
consideration both the objectives and methods used, depending on whether the
athlete has not run a marathon for a long time, or whether he has run one at a
good level more recently. In the second case, it will be appropriate to skip
over the first cycle, which is of introductory in nature. Usually we can
identify three periods (or stages) as follows:
1. GENERAL PREPARATORY
STAGE
2. FUNDAMENTAL
PREPARATORY
STAGE
3. SPECIFIC PREPARATORY
STAGE
In the General Stage that
lasts from 6-8 weeks we work towards increasing muscle efficiency
through running technique exercises and gym sessions. In the sessions
we pay particular attention to muscular extendibility and joint movement,
and by increasing aerobic resistance through various types of continuous
runs, whether they are at slow, medium, or progressively performed
pace.
In the Fundamental Stage which
lasts from 8-10 weeks we introduce the concept of Aerobic Power
Endurance reaching a high volume of mileage, emphasizing lasting
muscular efficiency, and beginning the preparation for the distance at
a physical and mental level. The ‘internal load’ is
observed with more care through clinical controls and field
evaluations. We tend to prod the organism with a series of stimuli, often
mixed together, to provoke a general reaction on a compensation level. The
training does not appear to be too modulated, but consistency and
continuity in the workload is important. Often the athlete will reach a
general state of fatigue that will prevent muscular freshness, but this is a
normal passage during this phase, and should not be considered a sign of poor
conditioning or, on the other hand, over training.