Long before race day, there is a significant amount of marathon training that takes place, but as race day approaches, there are a few things that a beginning or intermediate marathon runner can do with their training plan that will undoubtedly benefit them. These are minor adjustments you can make to a training program you already have that will result in significant changes.
Build in Micro intervals into Your casual runs:
You will undoubtedly accumulate some mileage from what is essentially running. Micro intervals are excellent because they essentially end quickly. An excellent approach to add more anaerobic and strength to your program is to run at a faster pace for 20 seconds, then slow down for the following 20, and repeat for a few minutes. Micro intervals can range in length from 20 to 45 seconds and have an equal rest to work ratio.
Finish Your Long run with a fast mile
Long runs are difficult. especially now that you are getting close to the start of the Marathon. Start thinking about putting a bit more effort into the final mile of your long runs rather than just aiming to complete the distance. It will at least provide you the assurance that you can end successfully.
Explosive Concentric Contractions with your strength work
Whether you’re a beginner or an experienced runner, strength training is necessary. You can make the concentric contractions explosive as a little adjustment. This does not require jumping while performing a squat, and neither are plyometric exercises being mentioned. Make the exercise slow and controlled on the way down and fast on the way up, using the squat as an example.
Try to maximize your rest before speed days
On the surface, training plans appear straightforward and provide instructions for each day. However, if you have a speed workout on a Tuesday, try to schedule your run for Monday morning and your speed workout for Tuesday evening. You are allowing yourself more than 24 hours between runs and the maximum amount of recovery time. Recovery will be greatly helped, and fast days will indeed be used to their full potential.
Do Two-a-Day
Breaking up your long run miles isn’t a good idea, but breaking up some of your steady runs into two a day will help you add on an extra mile or two. Split your steady day up into a morning and evening run. Turn a 6 mile steady effort into a 3 & then a 4 mile run.
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