The marathon is not only an extreme challenge for athletes' physical strength, but also a test of endurance and willpower. For runners who participate in such a long-distance event, it is almost futile without scientific and systematic training.
The particularity of the marathon lies in its durability and limit, with a distance of 42.195 kilometers, it challenges the physical limits and mental endurance of people.
The importance of scientific training lies in the fact that it can help athletes effectively improve their physical strength, build the required endurance, and enhance their mental endurance in the face of long solitary runs through orderly mental construction.
A scientific training plan can avoid sports injuries caused by blindness and overtraining, help athletes achieve their best performance before the competition, and ensure that their performance in competition can reach their personal optimal level.
Therefore, a thorough and scientific training plan is indispensable for marathon runners.
The basic standard of monthly running volume
In the process of preparing for a marathon, the monthly running volume is one of the important indicators to measure the amount and quality of training. For amateur runners, it is best to run up to 200 kilometers per month. This number is not arbitrary, but is based on a number of running training studies and practical experiences.
The 200km monthly run volume guarantees that runners have enough to build and maintain a basic level of endurance. According to research by strength and conditioning coaches and sports science, long-term consistent running training can effectively enhance cardiorespiratory function and muscular endurance, while also helping to improve the circulatory system and metabolism.
This setting also takes into account the living and working conditions of amateur runners, and plans to run an average of about 50 kilometers per week, which is spread over 3 to 4 runs, including an LSD of more than 20 kilometers.
In addition, three ultra-long LSDs of more than 30 kilometers were completed before the race, and 42.195 kilometers were prepared physically and mentally.
This distribution can not only maintain the continuity of training, but also avoid physical fatigue or injury caused by overtraining, so that runners can prepare for the marathon scientifically and healthily.
Depending on the requirements of the event and the individual's goals, runners can increase their running volume on top of this, but they always need to adjust under the guidance of a coach or professional to ensure the safety and effectiveness of training.
Training phase analysis
In the process of preparing for a marathon, each of the three parts of training has its own specific importance and role.
1. Building endurance is the foundation of training, and the goal of this phase is to strengthen the runner's basic fitness and endurance by jogging at least once a week for long distances of more than 20 km. During this phase, runners should maintain a heart rate of 135-140 beats per minute, which helps improve cardiorespiratory fitness and lays the foundation for more intense training in the future.
2. The core of the second part is to strengthen the maximum oxygen uptake, which is related to the runner's explosive power and speed endurance. Through interval training, such as 3-minute brisk runs per set with the same amount of rest, runners can effectively increase their VO2 maximum. During this part of the workout, the heart rate is usually controlled at 95% of the maximum heart rate, and this high-intensity training is the key to improving performance.
3. The third part is the marathon pace training, and the main goal of this part of the training is the marathon pace. By simulating the speed of a marathon, let the runner's body adapt to the intensity of the future race, for example, if you aim for 3 hours and 45 minutes, then complete the training at a pace of 5 minutes and 20 seconds. Pace training not only helps runners get familiar with their own race rhythm, but also increases their mental preparation and self-confidence in the race.
These three parts constitute a comprehensive and systematic marathon training content, and each stage is targeted to improve the runner's ability to compete, so that the runner can perform better in the actual race, and reduce the possibility of physical breakdown.
Deal with the phenomenon of hitting the wall
During marathon training and races, many runners may experience what is known as "hitting the wall", an experience of physical and mental limits that usually occurs late in the race.
Hitting the wall is mainly because the body depletes its glycogen stores and the energy source shifts to slower fat burning, resulting in a decrease in speed and increased fatigue. For marathon runners, understanding and preparing to deal with hitting a wall is an important part of training.
First and foremost, a sound nutritional strategy is the key to preventing hitting a wall. Supplementing with high carbohydrates at the right time during training and competition can delay glycogen depletion. For example, runners can take energy gels or carbs at regular intervals before and during the run.
Second, long runs should be included in training to enhance the body's ability to manage and utilize glycogen, and as endurance improves, the body will learn to use energy more efficiently.
In addition to this, psychological preparation is also an aspect that cannot be ignored. Runners should learn to regulate their mindset through mental training, and cognitive restructuring techniques can help them maintain a positive mindset when facing their limits. Through simulation training, runners can psychologically experience and overcome the situation of hitting the wall in advance, so that they can be more calm in the actual race.
Maintain a sense of awe
A marathon is not only a physical challenge, but also a mental test. Maintaining a sense of reverence for the marathon throughout training and racing is an important psychological cornerstone for completing the race.
This awe stems from respect for the history of the marathon and a sense of the difficulty of the event, which drives us to approach every training session and race with greater care and focus.
Being in awe of the marathon means being extremely strict with your training. This is not only about the amount and intensity of running, but also about following scientific training methods and plans, and truly feeling the texture of each run and the body's reaction. Every training session is a tempering of the body and mind, and every progress is a step by step approach to the unknown limit.
Maintaining a sense of awe also means respecting the opponent and respecting the rules during the game. Every participant is an explorer of their own limits and deserves respect. Every overpass in a game should not be based on hurting others or breaking the rules. It is this spirit of fair play that constitutes the core value of the marathon.
Reverence is the recognition and respect for one's own limits. In the journey of the marathon, we may encounter all kinds of difficulties and challenges, how to stay calm when we are physically and mentally exhausted, how to get back up in the face of failure, are all questions to be answered by the heart of awe. This mindset not only helps us to go further on the field, but also allows us to face challenges with resilience in other areas of life.
The amount of monthly running that is suitable for preparing for a marathon varies from person to person. It is generally recommended that beginners gradually increase their running distance, starting at about 50 kilometers per month and gradually increasing to more than 200 kilometers per month. Experienced runners can adjust their monthly run to 300km or more, depending on their training base and race goals.
It is important to pay attention to your body's adaptability when increasing your running volume, and adjust the training intensity and rest time at the right time. Not only does overtraining not help improve performance, but it can also lead to injuries and fatigue.
It is hoped that every runner can not only enjoy the fun of running, but also achieve their goals in the marathon through scientific training methods.
No matter how much you run, consistent effort and the right training methods are always key. I wish you all a happy training, challenge yourself, and welcome every marathon!
Preparing for the marathon, what is your monthly running volume? Welcome to leave a message to share!