To reach peak performance and endurance on the day of the marathon, periodization must be introduced into training. This involves breaking down your training program into distinct phases, each with its own focus and intensity level. That way, you will systematically improve different aspects of your fitness. You have to work on strength, cardiovascular fitness, and mental preparation during different periods. Cardiovascular fitness requires a combination of HIIT and long-distance running. Long runs are the cornerstone of marathon training, and we should employ the principle of progressive overload. So, increase the duration and intensity of long runs over time to continually challenge the body to adapt. While training is central to marathon preparation, recovery and proper fueling are essential as well. We must emphasize a balanced diet rich in complex carbohydrates, lean proteins, healthy fats, and micronutrients to support training demands and promote recovery.
Content & SEO Lead - Registered Nutritionist at Second Nature Health
Answered 2 years ago
This might not be the answer you're looking for, but I don't think any training strategies are 'advanced'. If you look at the best marathon runners in the world (mainly from Kenya and Ethiopia in terms of the density of high-quality runners), there's nothing 'advanced' or 'special' about their training. They lead a simple life, train on different terrain at different intensities, and allow plenty of time for rest and recovery. Still, here's a list of strategies I think every runner should be utilising when training for a marathon: - Build your aerobic base with adequate 'Zone 2' training: This means talking pace. It's your everyday pace that you feel you could do all day long, make this the foundation of your training (50-75% of total volume) - Include tempo training: This is close to your race pace, but within a tolerable threshold. So, it's hard, but you can maintain it for around an hour. Do this at least once a week. - Include all-out speed efforts. Speed training improves our efficiency and speed tolerance. Do this at least once a week. A popular one from Kenya is 'fartlek' or speed play. Try this: 1 minute on, 1 minute off for 20 minutes. The one minute on should be as hard as you can possibly go for one minute, the minute off should be essentially walking. - Do hills. A great way to boost power, strength, and VO2 max. Do this at least every 2 weeks. -Make it social: Join a club, run with friends, and sign up to warm up races. The best part of running is the community, get involved! None of these are advanced or special, and none are more important than the other. When it comes to marathon training, the whole is greater than the sum of its parts.