#207 - Fall Running; Establishing Your Marathon Training Plan
Keep Calm And Run To The Best You (The Podcast) is for running, walking & overall fitness motivation. I have a passion for helping people reclaim their lives. I encourage you to start where you are; walk, run, and learn the run, walk, run method to cover any race distance pain-free. - Coach Tadris
In this week’s episode I discuss …….
The “Importance of Establishing A Training Plan During The Summer For Your Fall Marathon.”
The “Importance of Knowing The Best Tips For Running In The Summer Heat!”
I Also Give You A FREE Training Plan To Follow This Summer.
For you to be ready for that big fall marathon, now is the time to establish your week-by-week training plan. There are many plans out there to choose from. I love Jeff Galloway's plans for beginners using the run, walk, run method. You may belong to a running group that has its method of training for your big marathon this fall. When the Atlantic City Marathon Series asked me if I had an article to share in their newsletter, I realized that I haven’t talked about this topic since Episode #54 (June 14th, 2020) I will share the perfect training plan that you can implement as early as next week.
I take it that if you are planning for a marathon you could easily do a 10k (6.2-mile race) I like to introduce you to the “9-Mile Marathon Training Plan”
What is that? You ask.
The 9-Mile Marathon Training Plan has been created by Dutch running and triathlon coach Marlies Kort who is also an experienced runner and triathlete. The plan is pretty simple and suggests that marathon training for someone aiming for a race time between 3 and 5 hours, can be obtained with a plan lasting 90 days, consisting of only 3 runs per week.
What impressed me was that the longest run that you will be performing is only 13.1 miles. This is designed to help you run a full marathon. Unbelievable right?! It’s true and you have to have faith. I’ve used this method to finally secure a sub-2-hour half marathon and complete two marathons. This plan is perfect for busy parents, anyone coming off of an injury or smart people. LOL
The 9-Mile Marathon Training Plan has been designed for age group runners that can meet the following criteria:
Have been running for over one year.
The person should be injury-free.
The person should be able to run at least 6 miles in under 65 minutes.
Owns a GPS watch with a heart rate monitor.
Can commit to a 90-day training plan with 3 runs per week.
The training is based on research performed by Dutch medical researcher Stans van der Poel, where the training is focused on a specific heart rate for each runner to train to. It allows the runner to stay fresh, with each run being considered more as a quality session.
The Theory Behind The Training
Both Poel and Kort argue the following reasons for the success of the training.
1- Accumulated Fatigue Avoidance (AFA)
2- Energy Supply Switch (ESS)
AFA comes down to the fact that it allows a runner the ability to fully recover between training sessions resulting in each successive training session focusing more on quality than quantity. It makes sure the runner is less susceptible to injury and overtraining which also ensures more consistency.
When it refers to ESS, it also states in the book the training plan the runner needs to move away from a reliance on carbohydrates.
How Does It Work?
You need to get your Marathon Heart Rate(MHR) which gives you the heart rate you need to be both training at and running your goal rac. The training plan gives full details on how to work out your MHR. The book encourages you to perform a test to obtain your Critical Heart Rate (CHR) or what comes close to your maximum heart rate, you then plug the details into an equation to get your MHR. I found a shortcut to this test, and that is to take 200 minus your age = your MHR EXAMPLE: I’m 49 years old. 200 - 49 = 151 bpm. When I run with MyZone Heart-Rate Monitor I’m aiming to run my miles @ 80 - 85% of Max heart rate. The MyZone Heart-Rate Monitor represents the “yellow” zone. Based on that math, 80% would be 151 beats per minute “yellow” zone. I try to stay within that zone, I don’t want to see the “red” zone at 172 bpm. It happens sometimes, but just like a car, we don’t want to run too hot.
For this blog, I just gave you the short version of what the 9-Mile Marathon training method is all about. For more details feel free to pick up the book or contact me with any questions.
Here is the schedule that you can follow for the rest of the summer,
leading you to that fall marathon in October:
There you have it. You will enjoy this training, and most importantly you will arrive at the starting line fresh and not overtrained! To see how I finally got a sub-2-hour half marathon and achieved a 8:16 mile 13…… which was unheard of for me visit Episode #54 I share my mile by mile breakdown. #54 - Heart Rate Monitor Training/ 9 Mile Marathon
For my tips for running in the summer heat listen to this weeks podcast Episode #207 or visit Episode #106 - How To Run In Summer Heat
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Quote of The Week:
Marathon runners don't worry about the conditions, they just run anyway!
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