my nikes and me: Marathon Training

Have you got a place for the 2014 London Marathon? With less than 6 months to go it’s time to start thinking about training! I know I know it seems a bit premature but trust me it will soon come around!

Set a Goal

First step is to set yourself a realistic target; if you have just started running then set yourself a target of sub 5 hours, if you already run frequently and feel more confident then sub 4 hours might be more realistic. To give you a better idea here is the pace you would need to sustain for each time:

Target (hrs)	Pace (miles per hour)
5hr	11.25
4hr30	10.18
4hr	9.09
3hr45	8.35
3hr30	8
3hr	6.52

Make a Plan

Next you need to create a training plan! Most training plans are 16 weeks long… meaning that training starts on the 13^th January 2014! This date is key so make sure you remember it… it marks the day you become a slave to the Marathon; your social life will be a thing of the past, at least for the next 6 weeks anyway!! So make sure you enjoy Christmas and New Year…!

You can find an abundance of training plans online; I would recommend the free ones provided by Runner’s World: http://www.runnersworld.co.uk/racing/rws-basic-marathon-schedules-intermediate/109.html

You can use these as guides and then tailor it around your life and work schedule to make sure it suits your lifestyle. They have three different tiers; beginner, intermediate and advanced. It is really important to alternate your pace too which is why this plan suited me. Some days you will feel like a snail and others like Usain Bolt so it is important to listen to your body and go at a pace that feels comfortable; alternating between slow, comfortable and fast runs.

Parkrun fits in perfectly with this training plan as you can use it as your short/fast run on Saturdays and then have your slow/long run on Sundays. I gradually built up my Sunday run from 20k to 35k over the 16 weeks, making sure my body was comfortable with a distance before increasing it.

Make sure you print out your training plan and place it somewhere in your home where you will see it and where it can act as a reminder; on the fridge door or next to your front door. I would then highlight completed runs so mentally I could see the progress!

Pre-Training Training

Although the training plan is only 16 weeks long I would advise that you are running at least 3 times a week throughout November and December and around 20k or 12miles per week. This will condition your body so that you are used to being on your feet and will mean that you are less likely to get an injury during your 16 week training plan; it will also begin to make running routine for you.

Book Up Events

Pre-marathon events will book up quickly so make sure you enter sooner rather than later. Try and book at least one half marathon and one 20 mile event. I am going to book up the following events: