It’s time to ease off before Maritzburg Marathon

2013-02-09 00:00

WITH only two weeks to the Weekend Witness Maritzburg City Marathon, it’s time to be tapering off to gain the benefit of the past training.

A long training run is possible this weekend, but those wanting to do their best in the Maritzburg City Marathon need to control their pace and distance for the next 14 days.

Runners who have also entered the Hillcrest Marathon require extreme discipline if they are to get the best out of their training.

The optimum way to do this is to adopt a short run and walk schedule over the 21 km distance. Adding in very easy warm-ups and cool-downs can take the total to say 27 or 28 km, but keep in mind that the muscle damage increases exponentially above 25 km, and this would still be in your legs by February 24.

Try splitting the 21 km into four or five sections with a one- to two- minute walk between each.

As you will be doing either 1 x 5 km plus 4 x 4 km with a one- to two-minute walk, or 1 x 6 km plus 3 x 5 km with one- to two-minute walk, you have effectively turned the race into an interval session.

The first section can be run at roughly 45 seconds slower than your expected PMB pace, the next downhill section can be at 30 seconds slower than marathon pace.

Climbing back up from half way, use a pace roughly 15 seconds slower than PMB pace and for the last section (four or five kilometres) run as you feel.

This final section not only gives you the feel of how much energy you have when using negative split pacing, but also boosts your confidence in preparation for the Weekend Witness Maritzburg City Marathon — which is where your training, time and effort does count.

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