TRAINING THE HUMAN BODY FOR A MARATHON
Aside from ensuring balanced energy and muscular strength, a focus on
TRUST THE PROCESS
written by STEPHEN NOCK APRIL 2017
MARATHON TRAINING SCHEDULE
Plans can range in the number of weeks and miles, as well as the weekly
commitment and daily routine. First-time marathoners generally start four
or more months in advance, spending 16-20 weeks gradually increasing
mileage and intensity. Runners with a strong training base or active routine
(already running more than 30 miles each week) may register for a race
and enter marathon training on shorter notice.
Look for training plans that range from beginner (around 18 weeks) to
intermediate (often 16-18 weeks, with higher intensity workouts). A new
runner will start with short 2-3 mile runs totaling around 15 miles per week;
during the peak training, theyll build to a long run of 20 miles with a
weekly total between 40 and 50 miles. A more advanced runner will utilize
a variety of easy runs, pace and interval training, and multiple 18 or 20 mile
runs, totaling 500 or more miles in their training.
Lets look at some sample marathon training schedules. In all cases, the
runner starts out with a plan and maintains flexibility depending on their
comfort and progress over time.
a. Short / Medium / Short / Long
i. Four runs per week, with a gradual mileage increase. Short runs
build from 3 to 5 miles; long runs grow from 7 to 20 miles.
i. The focus of the beginners plan is to safely build mileage, not
adding more than 10% week over week. Increasing speed is not
a priority. The goal is to increase the bodys endurance to meet
the demand for mental and physical fuel for multiple hours of
sustained activity.
b. Cross Train / Short / Medium / Short / Pace / Long
i. Five runs per week, as well as weekly non-run cross training.
ii. The intermediate marathoner has at least one race medal and
aspires to improve their strength and comfort on the course.
Cross-training increases muscular strength, and periodic pacing
workouts enable a focus on a faster finish time or consistent
mile splits, as well as performing under fatigue.
c. Cross Train / Quality 1 / Short / Medium / Rest / Quality 2 / Short
i. Five runs per week and one cross training session. Two runs
include a focus on running quality.
ii. The advanced runner approaches a marathon more
scientifically. Rest days (and periods of rest mid-workout) are
essential to allow for recovery, because the quality workouts
push the runner to their respiratory and lactic thresholds. With
intense running routines, cross-training ensures strength (and
not neglect) for the (neglected) muscles that are non-essential
to the running motion.
Runners have many lifestyles; the common thread is scheduling and
commiting time throughout each week to train. Marathoners train in the
morning (before breakfast), midday (lunch run, anyone?), in the evening, or
anywhere in between.
TIPS FOR SCHEDULING:
SET THE INTENDED TRAINING PLAN IN ADVANCE.
SCHEDULE WORKOUTS ON THE CALENDAR TO TOTAL
EACH WEEKS MILEAGE.
ESTABLISH A REGULAR SLEEP ROUTINE, AND EXERCISE
AT A TIME OF DAY CLOSE TO THE RACE HOURS.
SET ASIDE HOURS FOR POST-RUN RECOVERY AND DAYS
FOR RESTING.
Disclaimer: Ive developed this resource to reflect on my own experience
while training for several marathons. My information comes from personal
experiences and advice Ive read in blogs, books, and videos. For specifc
health and fitness needs or concerns, consult a trained expert. If you find
the information helpful, please consider donating to my charity fundraiser
Before an individual run, an athlete in training must ensure:
Theres fuel in the tank.
Whether the night before or the most recent meal, have
I eaten something that gives me energy? Sugar is quick
energy. Complex carbs take time to convert to glycogen.
e.g. I had a turkey sandwich on hearty wheat bread last
night, and Im starting this mornings swim with a Gu.
Weather the weather.
Am I wearing gear that allows breathability, proper
temperature control, and mobility?
e.g. #1 Its 5F, so Im wearing 2 gloves, a hat and neck
warmer, two tights, two socks, and three upper layers (a
silk, a synthetic, and a wind barrier).
e.g. #2 Its 60F and raining. Ill go with shorts, a t-shirt,
and a light rain jacket.
Know the run.
Before I head out, whats my plan? Am I here to take it
easy, or am I pushing myself? How far and how fast?
Whats my back-up if things feel uncomfortable?
e.g. #1 Todays an easy 4 miler. Im running to the river and
back, and not going to worry about my pace. I can turn
around and walk home or grab a bikeshare if needed.
e.g. #2 For todays 18 mile long run with intervals, Im
going to start in Natick and run along the marathon
course. Ill start easy to warm up for two miles, then do a
few cycles of threshold paces, totaling 4 miles. Most of the
run will be light intensity, since Im focusing on distance.
When I reach Boston, or sooner if need-be, Ill take the T
to get home.
Time to recover.
Whatevers next on my schedule for the day, how much
time will I have to cool down and stretch? Considering
calories and fluid, what do I need to replenish, and what
protein will I offer my muscles to rebuild?
e.g. I should be at work by 9, so if I finish running by 8,
I can stretch for 15 minutes and shower. After a glass of
water, Ill have a protein shake, a bagel, and fruit.
FOR THE BODY, DESPITE POSSIBLE NERVOUS ENERGY,
THE RACE IS JUST ANOTHER WORKOUT. WHEN IT
COMES TO RACE PREPARATION AND DAY-OF, EAT
WHATEVER YOURE MOST COMFORTABLE WITH THAT
YOU KNOW WILL ALSO PROVIDE THE RIGHT FUEL FOR
YOUR WORKOUT.
THE BOSTON MARATHON COURSE
The first race, held in 1897, covered 24.5 miles.
In 1924, the course start line moved from
Ashland to Hopkinton, Mass. for the distance
to conform to Olympic standards.
ELEVATION (FT.)
Due to a net elevation loss, the course does
not qualify for the current standards for world,
American, nor Olympic record competition.
The 0.4 mile ascent between miles 20 and 21
became known as Heartbreak Hill when the
defending champion passed his competitor but
was later defeated in heartbreak.
The course record is held by Geoffrey Mutai
of Kenya. His 2011 finish in 2 hours, 3 minutes,
and 2 seconds was the fastest marathon ever
at the time.
Cheers from the women students of Wellesley
College creates a so-called Scream Tunnel,
sometimes heard from a mile away.
WHAT FUELS A MARATHONER?
food quality benefits gut health, avoids inflammation, balances hormones,
and satisfies the taste buds. Calculating fuel for a workout must account
for the intensity and duration, comparative to the time of day. Some runs
can be fully pre-fueled; longer, more intense exercise may also require a
mid-run refuel.
While the human body is a complex system, the nutrients that help
us thrive can be simplified down to carbohydrates, proteins, and fats.
Carbohydrates include sugars and fibers, both of which are responsible for
our energy. The body converts all carbs to basic sugars, called glycogen,
and fiber helps the sugars provide energy for long periods of time. Protein
maintains our strength, offering energy for many hours and providing
essential building blocks (called amino acids) to help repair muscle tissue
after exercise. More easily and with more storage capacity than carbs,
fats can be easily stored as fuel (energy) to be burned when needed,
but ketogenic (breaking down fats) processes typically commence once
glycogenic (burning sugar) reserves are depleted. The body can be fueled
by carbs or fats, but will typically rely on carbs first.
PRE-RUN:
A runner wants to ensure theres glycogen in the tank. Consume a
combination of complex and simple carbs before exercise. Hydrate in
the days or hours leading up to the run, with the amount of fluid intake
depending on the duration and climate. Electrolytes are most effective
after exercise; be careful to avoid sugar-rich electrolyte sources.
MID-RUN:
For runs that require refueling, simple sugars are the quickest fuel. Longer
periods of exercise may benefit from other calorie sources, especially
those that satiate psychological cravings. For a runners sweet tooth, a fluids, include electrolytes like sodium, magnesium, and potassium to help
bite of chocolate may be the 25th mile miracle; a half-banana at mile 13
may be the potassium (an electrolyte) boost that avoids cramping. For all
runners, an elevated heart rate will lead to perspiration. Sweating removes
water from the body, and vital organs will need fluids to restore normal
functioning. Replenish fluids with water or an electrolyte drink, depending
on the workout intensity and the bodys heat exchange.
MID-RACE:
When competing in a race or event, follow the fueling strategies used in
training. The body is remarkably adaptable and will learn to be efficient
with the fuel that it knows. Check the race plan: what fuel will be on the
course? Know the water stops as well as the bodys fluid preferences. Train
organs, muscles, and the mind to perform with specific fuel sources, and
train the digestive system to release fluids and solids at non-race times.
Avoid introducing new foods or changing the sequence of nutrients during
a race. Especially when the body has all attention focused on forward
muscular movement, the digestive system is vulnerable. During a race,
foreign foods and fluids may lead to upset insides. For the body, despite
possible nervous energy, the race is just another workout. When it comes
to race preparation and day-of, eat whatever youre most comfortable with
that you know will also provide the right fuel for your workout.
WHY ARE WHOLE GRAINS AND BROWN RICE
GENERALLY CONSIDERED HEALTHIER THAN
REFINED GRAINS AND WHITE RICE?
All carbs become sugar, which are essential for living. Simple carbs
are converted more quickly than complex carbs. The complex,
whole carbs last longer as a source of energy, and are less likely
to cause a sugar spike, which are typically followed quickly by
hunger.
Complex carbs, such as whole grains, take many hours to convert
into glycogen. Theyre rich in fiber, and often offer vitamins and
minerals.
e.g. whole grains; starchy or green vegetables; beans, lentils, peas
Simple carbs, like sugar, can be burned immediately after
consuming, which is why many endurance athletes fuel with
densely-packed sugars.
e.g. sugars and syrups; fruit juices; candy; refined grains
POST-RUN / RECOVERY:
Second to allowing the muscles to gradually cool down, restoring fluids
and nutrients should be a first priority for health and wellness. Alongside
strengthen the body to avoid injuries and boredom and to sustain the
rebalance fluid throughout the body. Consume protein quickly to kickstart
muscle rebuilding. Eat enough calories (maybe not all at once!) to replace
the quantity that were burned.
e.g. A full glass of water or more, perhaps with Nuun electrolyte tablets.
A rich source of protein: fish, poultry, or synthetic sources (include whey,
plant-based proteins, both in powder and bar forms). Carbohydrates that
include sugar and fiber, for quick relief and a sustained feeling of fullness.
COMMON RACE DISTANCES
KILOMETERS MILES
5K 5 3.1
10K 10 6.2
HALF MARATHON 21.1 13.1
MARATHON 42.2 26.2
MILEAGE ALONG THE BOSTON MARATHON COURSE
RUN RECOVERY
To understand the necessary elements of smart training, consider
the bodys physiology during a physical workout. Primarily, aerobic
cardiovascular workouts exert respiratory and skeletal-muscular systems.
Especially at its performance threshold, the body creates lactic acid, which
can build up in muscle tissue, causing stiffness and cramps. Muscles warm
during a workout, and after cooling off, will begin to stiffen.
Cooling down after a workout allows the heartrate to return to normal,
bringing oxygen distrubtion back to the bodys baseline. Like other
muscles, after many workouts, the heart will be conditioned to exert less
effort for the same routine and require less time to recover.
Strength and weight workouts, such as anaerobic weight-lifting or running
drills that push a personal threshold, create micro-tears in muscle tissue,
requiring time and nutrients for muscles to re-build. Creatine and lactic
acid are two enzymes that the body secretes (and may build up to cause
cramps during exercise) as muscles are exerted. To restore skeletal
and muscular strength, the body requires recovery time, as well as
reconstruction fuel in the form of protein and carbs. Carbohydrates restore
energy reserves for muscles, and proteins contain the amino acids that
chemically rebuild muscle tissue to be even stronger.
Recovery requires care for the mind and body, as well. Allow time to rest
and refuel, and create mental reassurance that recovery is part of the
bodys training. Alternating other activities into a running schedule can
strengthen non-stressed muscles while offering rest time for stressed
muscles. Cross-training increases strength in the core (such as abdominal,
pectoral, and lateral muscles) and should also provide supplemental focus
on the muscles responsible for rotational (also called transverse) and
lateral (or side-to-side) mobility. Alternating non-running activities helps
To build and maintain flexibility, incorporate routine stretching practices,
runners lifetime mileage.
Injuries? Yes, setbacks are inevitable, though can be curtailed through
careful attention to the bodys feedback. Though experienced differently
by each individual and sometimes masked by natural opiates, like
endorphins, pain is the bodys warning signal. Before resuming running,
check with a specialist and exercise in ways that are safe to avoid further
affliction to the affected areas. Swimming, for example, is a low-impact, all-
season sport that increases joint mobility and respiratory strength.
In training for any performance activity, having a plan is the first essential
step to achieving your desired result. Whether the intent is to finish or
the ambition is to win, follow and trust the training process to improve
performance. Dont be scared by fatigue, soreness, and hunger; all the
downsides of rigorous training can be mitigated by proper care and
attention to the body.
ALTERNATING NON-RUNNING ACTIVITIES HELPS
STRENGTHEN THE BODY TO AVOID INJURIES AND
SUSTAIN THE RUNNERS LIFETIME MILEAGE.
WORKOUT OPTIONS.
Ready to run? Not so fast - well, at least not every time. Consider varying
running workouts between runs that focus on: speed, distance, pace, and
hills.
Speed: head to a track or a segment of a path with a known distance.
Practice short intervals, ranging from 100 to 1600 meters, with the
speed of each interval inversely correlated with the distance. Sprint
the shortest distances and run the longer intervals, allowing time for
breath and heartrate to recover in between.
Distance: for starters, those long runs are purely about mileage.
Without focusing on time, find a scenic out-and-back, a loop, or a
rewarding destination to reach by foot.
Pace: focusing on a challenging pace for a full or partial run can aide
the bodys mental and physical systems to respond to a demand
for consistent performance, sometimes under fatigue. For a shorter
distance, consider training at a 5k goal pace; for long runs or
segments, practice maintaining the marathon goal pace.
Hills: especially when the race course calls for fluctuating elevation,
consider pushing the mental boundary to build new strength in
rebound muscles. Both uphill and downhill, avoid leaning, especially
not at the waist; stand tall, and the hill will come. Maintain an even and
challenging pace running uphill and down, and do the up-down hill
circuit multiple times.
Cross training options vary, and should focus on supplementing the main
muscles of running. When trying a new activity, get suggestions from
experienced athletes or trained coaches. Options may include high-
intensity boot camp or weight lifting circuits or less-strenuous workouts like
lap swimming.
especially after running. Yoga is an excellent option to maintain warm, long
muscles and establish a mental focus on breathing and visual-muscular
coordination; for some ideas and sample yoga sequences, see Rebecca
Pachecos videos online with Runners World.
For more training schedules and sample workouts, contact me by email
or Strava, join a local running club for a coach and/or community, find
resources online (such as Hal Higdon), or pick up a book about the science
of running (such as Jack Daniels Running Formula.)
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