dasar

Marathon TrainingThe Basics and Essentials

Jeff Plasschaert MS, CSCSTriathlete/USA Cycling Coach

How Do I Begin Training for a Marathon?

Setting goalsSchedule/plan

Training PrincipalsTraining Diary

Setting Goals

Long term/short termMeasurableRealisticPerformance

Long Term/short Term GoalsLong term goals - involve a longer time frame

Ex: improve 5k time from 25:42 to 22:30Ex: complete marathon in 8 months

Short term goals - goals you can achieve within arelatively brief time

Ex: improve my 5k time from 25:42 to 24:30Ex: race in two weeks

Specific Measurable GoalsVague goals

Ex: “to become a better runner” or “to train harder”

Specific and measurableEx: run a 10:30 mile pace for a 5k by November

Example of Running Goals

Run 32:35 for 5k by November 1st. (10:30/mile)Run 32:06 for 5k by January 1st. (10:20/mile)Run 31:35 for 5k by March 1st. (10:10/mile)Run 31:04 for 5k by May 1st. (10:00/mile)

Realistic GoalsKnow your limitations

Be safe when choosing goals

Make them challenging

ExamplesA beginners unrealistic goal – Winning ChicagoMarathon

Realistic goal – Finish Chicago Marathon running 10:30 per mile

Set Goals

Performancevs.

Outcome

Outcome Goals

Major aspects are out ofyour controlEx: winning your age group

Lead to anxiety andfrustration

Performance GoalsDevelop a planGoal: running a ½ marathon inFebruary at 10:00 per/mile

Under your control

Build self-confidence

Positive

Example of Goal SettingLong Term – Complete a marathon in a yearShort Term – Compete in 5k next monthMeasurable goal – run 30 miles per week for thenext 10 weeksPerformance goal – Finish marathon; running a10:30 per/mile

Schedule and PlanWhen does your event take place?

Work backwards from your event

Develop your running schedule

Plan your weekly/monthly trainingperiodization

Your Featured EventChoose an event (plan accordingly)- Know date, time and location

Event - Five Points of Life MarathonDate – Sunday February 18th, 2007Time – 7:30amLocation – Gainesville, Florida

Work BackwardsDevelop your training focus working backwardsfrom your chosen event

Plan your trainingDevelop a weekly/monthly training program usingdifferent intensities and periodization

PeriodizationHaving periods or repeated cycles

Day-to-day: should be hard-easy

Week-to-week: follow a progression patternBuildup, buildup, overload, and recovery

Month-to-month: low month of volume, high month of training

4-week Training Periodization Cycle

0

5

10

15

20

25

30

Weeks of Cycle

Buildup

Buildup

Overload

Recovery

Running ScheduleHow much time do you have to train?Ex: Maximum 10hrs/week, Minimum 4hrs/wk

When are you able to train?Ex: Morning/Evenings

Where are you going to train?Ex: Home/Gym/Work

Periodization Plan for Marathon

Five Points of Life MarathonRecovery Cycle – FebruaryOverload Cycle – JanuaryBuildup Cycle – November/December

Training PrincipalsTraining IntensitiesTypes of trainingSetting the intensityWarm up/Cool downOver trainingCross training

Training IntensitiesVariables in the training planvolume, frequency, and intensity

Volume – measured in miles or hoursFrequency – how often you trainIntensity – how hard you train

Types of TrainingRest

Active Rest

Aerobic Training

Speed Training

REST

Rest means REST

On some days, the best training is no training at all

Inserted following an extremely hard day oftraining or illness

Active Rest

Also known as recovery

Low intensity

Following hard workout or race

Aerobic TrainingBulk of time spent here

Increase body’s use of oxygen

Long steady run at low intensity

“conversation pace”

Speed trainingDevelopment of neuromuscular pathways

Connection between brain and muscles

Race pace training

Intervals

Setting the IntensityRating of Perceived exertion (RPE)

Scale of 1-10Heart Rate

Keep tabs on your effortNot overextending (or underextending) yourself

Warm-Up/Cool Down

Purpose of Warm-Up

Purpose of Cool Down

Purpose of Warm-UpPreparing the body for work- perfusion of muscles with blood- dilation of blood vessels- increased muscle and body temp- increased heart rateGetting ready for your training/racing sessionReduce risk of injuries

Purpose of Cool Down

Reverse the warm-up

Active cool down

Lowers blood lactate levels quicker than sitting at rest

Benefits of Cross TrainingGreater strength

Greater workout intensities

Welcome rest from running

Correct muscle imbalances

Variety

Greater StrengthResistance training

Adds generalized strength to your leg muscles

Improves running economy

Greater Workout IntensitiesDecreased risk of over training

Less trauma on running specific muscles

Increased intensity-makes heart stronger

Welcome Rest From Running

Low impact cross training

Recovering from an injury

Correct Muscle ImbalancesMuscle imbalances could lead to injury

Running uses back of leg muscles

Cycling uses muscles in front of leg

VarietyMonotony of training a single sport

Feel more like work

Add spice to workouts

What Sports Are Good for CrossTraining?

Cycling

Resistance training

Swimming

Water running

Over TrainingOccurs when youincrease your runningtime and intensitytoo quickly and lack ofrecovery

Common symptoms-overuse injuries, declining exercise tolerance, soremuscles, changes in heart rate, chronic fatigue, loss ofappetite, frequent colds

How to Avoid Over Training

Watch for signs of over training

Schedule rest time

Training DiaryWhy keep one?

Knowledge and perspectiveReinforces your runningMotivationSet new goalsTracking and evaluating

Analyze Your TrainingWhat worksWhat does not workLook for patternsWhen you peakWhen you have injuriesConfidence

Components of the Training LogWhat should you record?

Date and day of the weekDistance or time runOverall evaluation of the runLong and short term goals

Sample Training DayMonday August 7th, 2006AM – Ran 5miles 6th Ave. loop(59:00) tight & sore

overcast and windy

On-line computer training diaries

Setting goalsSchedule/plan

Training PrincipalsTraining Diary

Summary

Jeff [email protected]

www.ufsportsperformance.com