By Brittany MoranT
his workout, commonly used by
marathoners, will help you to train
your body to run through fatigue (i.e. ‘the
wall ’). It works for getting in the right
kind of shape on marathon race day both
mentally and physically.
The first time you do a workout like this,
it will feel hard at the start, but don’t let that
scare you off. You are not in marathon shape
yet, but you will be with this workout, and
that should motivate you to keep doing it.THE WORKOUT
Beginner Add some strides to the end of
your long run (4–6 x 80–100 m at 65–75
per cent effort with 60 s easy in between).
While doing the strides, think about correct
running form while driving the feet up and
swinging your arms front to back.Intermediate 16K easy + 8 x (1K at marathon
pace + 1K easy) + 2K easy.Advanced 12K easy + 10K at marathon pace +
2K easy + 5K just faster than marathon pace +
2K easy + 2K faster + 2K easy.The Long-haul
Workout
Boost your marathon performance with
these longer aerobic training runs“You never want to get in a position
of diminishing returns – keep
the pace easy so that you have
enough energy for the rest of your
weekly workouts.”Additional Tips
Be sure to start your run at a truly easy
pace (minimum 30 – 60 seconds slower than
goal marathon pace). Once you get your
long run up to 28k, do longer run workouts
every other long run. This gives you time
to make sure you are recovering. You never
want to get in a position of diminishing
returns – keep the pace easy so that you have
enough energy for the rest of your weekly
workouts. Training is all about finding the
correct balance of maximizing gains without
putting yourself at risk of injury or burnout.
The underlying goal should always be to
make it to the start line, and the finish line.Dr. Brittany Moran is a chiropractor at the
Runner’s Academy in Toronto and a certified
strength and conditioning specialist.runningmagazine.ca Canadian Running 31To
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