Focus on endurance training ahead of PMB Marathon

2014-01-25 00:00

Marathon Tips

THERE are four weeks to The Witness Maritzburg City Marathon and that puts us slap bang in the middle of peak training.

The primary emphasis of training now is endurance work, which should be about easy running in the fat-burning zone. This is the training that will enhance our conversion of blood fatty acids into carbohydrates and, hence, into energy.

The only way to improve this energy source is to train at that base pace with a limited amount of running at marathon paces and two to three sessions at the 10-kilometre and five-kilometre race paces.

This combination of paces ensures we maintain the “gear box” of speeds, but the slower midweek long run and the weekend long slow run are the foundation of the marathon performance on February 23.

There are a few ways of determining the correct pace for these runs.

The most accurate would be to take your age from 180 and keep your running below that heart rate for the entire weekend long run, and at least three-quarters of the time in the midweek run.

The last quarter of the midweek run can be increased to marathon pace. If you have been training for over 18 months, you can add five beats to the heart rate figure, but don’t go over that.

Another guide would be to take your best marathon time, work out the pace and add at least one minute. So a three-hour marathoner would run the long run at 5:15 per km or slower, and a 3:30 marathoner at six minutes per kilometre, and a four-hour marathoner at 6:40 per kilometre.

Then there is the conversation test where you run with your training partner and maintain an easy conversation. This is the least accurate method.

Because this is so easy, it is possible to focus on running style while you run.

From earlier tips, you will know that by maintaining a high cadence of around 85-90 strikes per leg, per minute, and also a slight lean forward, powerful core runners will become more efficient in their running, gain more from their momentum, reduce the risk of injury and produce faster times.

The challenge is to ensure that you have the shoes to compliment the change in action to fore/midfoot and natural striking. One of the greatest protagonists of barefoot or natural running is Zola Budd Pieterse, who now heads up the promotion of Newton shoes in South Africa.

A forward lean and forefoot landing creates a natural momentum as the centre of gravity is brought ahead of the landing point.

Introducing such shoes during the quality sessions two or three times per week, assists in the “rote” learning of a new running style.

Transition to flowing running style does not happen overnight.

This will be just one of the instantly helpful points shown to all runners in a free 30-minute practical at Collegian Harriers Club on February 6, starting at 5.15 pm. The session is open to all.

Join the conversation!

24.com encourages commentary submitted via MyNews24. Contributions of 200 words or more will be considered for publication.

We reserve editorial discretion to decide what will be published.
Read our comments policy for guidelines on contributions.

24.com publishes all comments posted on articles provided that they adhere to our Comments Policy. Should you wish to report a comment for editorial review, please do so by clicking the 'Report Comment' button to the right of each comment.

Comment on this story
0 comments
Comments have been closed for this article.

Inside News24

 
/News

Book flights

Compare, Book, Fly

Traffic Alerts
There are new stories on the homepage. Click here to see them.
 
English
Afrikaans
isiZulu

Hello 

Create Profile

Creating your profile will enable you to submit photos and stories to get published on News24.


Please provide a username for your profile page:

This username must be unique, cannot be edited and will be used in the URL to your profile page across the entire 24.com network.

Settings

Location Settings

News24 allows you to edit the display of certain components based on a location. If you wish to personalise the page based on your preferences, please select a location for each component and click "Submit" in order for the changes to take affect.




Facebook Sign-In

Hi News addict,

Join the News24 Community to be involved in breaking the news.

Log in with Facebook to comment and personalise news, weather and listings.