Marathon Training

The marathon is a challenging event because it requires a sustained output for a relatively long period of time.  In an ideal world, we aim to run just underneath our lactate threshold for the entire distance.  The reality is that only the elites are capable of running with that level of output for 26 miles.  So what is a mortal to do?  We aim to train ourselves to run as close as possible to that level of output without blowing up late in the race.  

Keys to Marathon Training.

1. The long run.  As with all endurance races, this run is important to do.  When training for a marathon it is important to start by aiming to complete a run of about 75 to 80 percent of race distance or somewhere around 18 to 20 miles.  Initially, this run should be done at an effort that is under race effort.  This effort is what I call 50 mile effort.  After you can nail that distance at a sub race effort, it becomes important to slowly put more marathon work into the long run.  Rather than doing 2.5 hours sustained at marathon effort, I suggest breaking up the marathon effort with some short periods of easy running.  This making the run less taxing and makes recovery easier.  It still stimulates the body to produce more mitochondria and become an aerobic machine.  Ultimately, a goal of 60 to 65 percent of the race distance at marathon effort broken into sets is a goal for a long run close to the race.
2. As race date approaches, it becomes important to do runs just above and just below lactate threshold.  This stimulates the body to do two things.  First by running just below lactate threshold, it trains us to run fast and produce less lactate.  In other words...become more fit!  Training just over lactate threshold teaches our bodies to process and clear lactate more quickly and efficiently.  This gives us the ability to throw in a surge if we are trying to drop a competitor or to more easily absorb a small hill in the middle of the race.
3. Weight training.  I cannot emphasize enough how important this is for all types of running.  For a marathon, we are running with the same stride length and rate over flat terrain for very long periods of time.  This leads to tight muscles that can become fatigued.  When muscles become fatigued, our form changes and inevitably becomes less efficient.  As we become more inefficient, our metabolic or energy cost to run at a give pace rises and we start to fatigue.  So a weight program focused on upper thoracic muscles, deep back muscles, abs, gluteal muscles, hamstrings, and quads will go along way towards staying strong late in a race.  
4. Race day nutrition.  We think that the gatorade or other junk at the aid stations is adequate.  The truth is that could not be further from the truth.  The sugars in the sports drinks are hard to process since they mostly come from fructose.  Also, you have to consume so much fluid to take in enough calories, that electrolyte issues could surface.  What most runners end up doing is sipping 50 calories an hour or so of sports drink and think they are replenishing.  I suggest working out a pre race nutritional plan with supplemented energy products that will allow for 200 to 300 calories an hour.  

The marathon is one of the most challenging events out there.  It is short enough, that the runner can push through the whole race.  The flip side is that it is just long enough to get really uncomfortable late in the race and requires lots of mental concentration to push hard to the finish.