The Finishing Touches On Marathon Training
This is the final part of a three-part series on training to run a fast marathon. I have been writing about my own training as I prepare to run the inaugural Marathon in the Parks. By this time, I have built an aerobic base in the spring and early summer (May 2000 column). I have spent the summer increasing my anaerobic threshold (AT) in order to run faster (July 2000 column). Now it is time to put the finishing touches on my marathon training and properly taper for the race.
Get Ready to Race
Marathon Pace Training is the Key
One of the elements missing from many conventional marathon preparation programs is training at marathon pace. Training at marathon pace is based on the principle of specificity, namely that one should train the muscles that you will use to run the marathon. Our long runs are generally 1½ - 2 minutes per mile slower than marathon pace. Speed work is normally faster than marathon pace. What is likely to happen if you fail to do some training at marathon pace is that your leg muscles are going to want to shut down around the 15-20 mile mark because these muscles have not been worked.
I must caution there can be too much of a good thing. Training at marathon pace is not easy. If you run too many miles at marathon pace, you may be overtraining and wear yourself out before your race. I know one fellow who was told to do all his long runs at PMP—he had some great training runs and failed miserably in the marathon itself. He had burned out doing all these long and hard runs.
I suggest doing one marathon pace workout per week counting it as a hard day. In my case, I will start running 3 miles at predicted marathon pace (PMP) two months before the race. I will slowly build up PMP miles to the point where my last PMP run will be 12-13 miles two weeks before the marathon.
PMP Runs are Best on the Track
I prefer my runners do their PMP runs on a track because I want to know their PMP effort inside and out. Running PMP on the track has two benefits that a runner probably cannot get on the roads. By the time you hit a measured mile on the road during a PMP workout, you may have blown the workout by doing the first mile too hard. Also, many of us do not have access to a certified course (except those who train at Ken-Gar or at the new marks on the Capital Crescent Trail).
The track, on the other hand, is absolutely accurate. Learning your PMP will also prevent you from going out too hard in the first couple of miles in the marathon—the most common cause of crashing and burning at some point late into the race. My PMP for Marathon in the Parks is 7:40. This means I want to run each lap of the track in 1:55. I want to pass each 200-meter mark on the track in 57.5 seconds. If I run the first 200 too hard, I can immediately correct my pace at 400 meters and ensure a good workout. When I have run the first PMP mile too hard, I have found it very difficult to complete the entire workout.
I admit that PMP runs on the track are tedious, especially running non-stop without breaks. I have found it great for my mental focus knowing that if I can handle 10-12 PMP miles on the track, the marathon will be a piece of cake. I have had great results with PMP training as have many of my runners. In my last three competitive marathons, including back-to-back PRs at age 47, I ran even-paced races in which my second half was no more than 90 seconds slower than the first half (or 4 seconds/mile).
3 Week Taper—Be Rested on Race Day
I firmly believe that marathoners should have at least a 3-week taper. This means your last 20 miler should be 3-4 weeks before the race and no hard efforts in the final two weeks. In week three, reduce your mileage by 25%, in week two reduce it by 50% and reduce it by 75-80% in the final week. There are far too many horror stories of crash-and-burn marathoners who insisted on pushing too hard in the final weeks only to arrive at the starting line without being adequately rested.
Looking Forward
My November column will address how to speed recovery from the marathon and to use your marathon training to your advantage for springtime racing. (TIP: For those of you running Marine Corps, my advice is not to run at all for the first seven days after the race).
Coach West is a licensed coach, affiliated with MCRRC, and available to coach motivated adult runners. A portion of his coaching fees for MCRRC members is returned to MCRRC. For further information about personal coaching opportunities, contact Coach West at kirtwest@comcast.net.
