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You are here: Home / Archives for Endurance Training

Endurance Training

Marathon Training

April 25, 2020 by Editor

Marathon Training

Disclaimer: This post contains affiliate links and recommended marathon training advice for completing the marathon. Prior to commencing any marathon training, please check your health and wellbeing with a medical professional.

One of the most popular and challenging races that people will attempt to run is a marathon race. The marathon is a gruelling event that takes place in several cities around the world and is attended by the regular public and professional athletes alike.

The marathon isn’t an event that people can attempt to do without any training. It is a race that must be worked up to unless you are already a runner that is already running in excess of 50km per week.

In this post, we’ll share an approach that you can use to prepare and condition your body for a marathon race.

You will receive the training framework for running the marathon.

What marathon distance events are there?

You can opt to do a full marathon or a half marathon.

A full marathon will see you run 42.195 km (Source)

A half marathon will see you run 21.0975 km (Source)

You will need to decide which event you want to participate in and then you can adjust the type of training that’s needed so you can compete in the marathon or half marathon event.

What equipment will you need to successfully train for the marathon?

Running watch

Apple watch
Apple watch

You will need this to help you track your running pace, heart rate, running distance, and to help you provide real-time feedback and data for your marathon training. We have previously shared a post on the best running watches.

I personally use an Apple watch, however the Garmin watches are very popular with serious runners.

Click here to buy running watches on Amazon.

Scales

You need scales to track your weight progress in the lead-up to the event. You need to maintain a lean body frame, but ensure that you aren’t burning away muscle. But that you are still maintaining a low level of body fat.

Bodyweight scales

Click here to buy scales on Amazon.

Body fat calipers

Fat calipers

You need a set of body fat calipers to measure the amount of body fat that’s on your frame. You need to strike the right balance between having enough body fat so that you have enough fat as an energy source for when you are running.

What amount of body fat should you aim to have in the lead-up to a marathon?

GenderBody fat % range
Male5-11%
Female12-20%
Source

If your body fat isn’t within this range, it won’t stop you from participating in the marathon. However, the run won’t be as easy.

You can click here to see fat calipers available for purchase on Amazon.

You can also click here to see a full review on the best fat calipers.

Sweat band

Running sweatbands

As you start to complete more intense workouts, you will find that your body will continue to sweat. The sweat will usually go into your eyes, so you want to prevent this from happening during your run.

A sweat band that you can have on your wrist is convenient.

Click here to browse options on Amazon.

Suncream

Suncream

It’s very likely that you will be training out in the sun. Because your body will be exposed to UV, you will need to apply suncream to shield your skin from getting damaged from being out in the sun.

The one below is a good suncream to apply on your skin.

Skipping rope

Jump rope/skipping
Jump rope/skipping

You will need to train with a skipping rope to help you improve your reaction time off the ground. This will give you more explosive power so you can quickly accelerate and run with a faster pace during the marathon, with less effort.

Click here to view skipping ropes on Amazon.

Hurdles

Training hurdles

Hurdles will be used for doing hurdle hops, which will maximize the amount of power that you will generate. You will need to use these for double and single leg exercises.

You want to do these until failure so that you can train your muscles to generate explosive power, as well as reacting quickly off the ground.

Click here to buy training hurdles on Amazon.

Resistance weights

Resistance weights will help to strengthen the muscles in your body and it will help you develop more power for your run.

Resistance bands

Resistance bands

Resistance bands are also needed to help improve the explosiveness with functional movements. You will use this to improve power generated through your hip flexors and abdominals.

Click here to buy resistance bands on Amazon.

Kettlebells

Kettlebells movements will help you generate more power through your hips. This will help you to maximize your hip extension when you are running, which should allow you to cover more distance with each stride.

Training shoes

Nike Pegasus

Nike Pegasus
Nike Pegasus

These are the shoes advocated by Olympic champion Mo Farah. He goes through a pair of shoes once every three weeks due to the volume of running that he is doing every day.

If you can afford these shoes, have them as your racing shoes and ideally your training shoes as well.

You can also see our list of recommended marathon running shoes.

Click here to buy the Nike Pegasus on Amazon.

Running earphones or headphones.

Backbeat fit wireless earbuds
Backbeat fit wireless earbuds

If you like to listen to natural sounds, then you won’t need this. Otherwise, you will need to invest in a set of earphones or headphones so that you can keep yourself entertained.

We’ve previously shared a list of the best ear buds for running.

This will give you the option to enjoy music, podcasts, entertainment shows, or even conversations whilst you are running. And since your training runs will take anywhere from 30 minutes to 3h, it’s worth investing in a set.

You can click here to buy a set on Amazon.

Marathon Training Guide

How long should you aim to run per day?

Mo Farah starts his season by running at least 28km per day or 193km per week.

We’re not expecting you to run the same distance as an Olympic medallist. However, if you want to be competitive, then you want to progressively increase the amount of kilometres that you run on a weekly and daily basis so that your body becomes accustomed to running long distances. (Source)

Aspire towards 28km per day. However, set a minimum starting point of 5km. Then try to progress to 10 km. Then 15 km. And then 20 km per day.

What’s the average pace that you should aim for when training or running a marathon?

In the beginning, you want to condition your body for mileage. So you will probably maintain an average pace between 6-8 minutes per kilometre. The initial goal is to finish the distance of your progressive run.

If you can maintain a faster average pace, then that will provide a benefit.

What kind of mindset do you need to train for the marathon?

Complete the distance.

The marathon is a far event, but the first goal that you have to commit to is completing the distance. And to complete the distance, it is easier to focus on reaching the small goals.

Focus on taking the first step.

Commit to taking the step after the next step so that you complete the distance.

Break the distance down into different sections. So aim to complete 250m, 500m, 750m, and 1km intervals.

No matter what, keep on moving forward and close in on your goal.

Run to a strategy.

Plan how you want to run the distance ahead of time. If you can, plan your route, your motivation factors such as music, and your pacing throughout the training for the race.

What training plan should you follow to successfully run a marathon?

There are different training tactics such as the couch to marathon, an 8 week plan, and a 12 week plan.

Whatever approach you take, keep in mind that you want to progressively condition your body to complete running the distance.

Marathon Training Plan

Below are links to several marathon training programs that you can use to prepare yourself for the marathon.

Marathon training program from Master’s athlete.

Nike Run Marathon Program

Runner’s need – Marathon Program

Training Peaks – Marathon Program

DIY Marathon Program

Boston Marathon training program

Marathon training by Runner’s Connect

Long runs

You need to condition your body to doing long runs. This will be a combination of doing tempo runs over a distance. And running over time.

You want to work your way up to 28km runs ideally. If you can get close to the 25 mile mark, this will help to condition your body to be stronger for the runs.

The alternative is to continue doing timed runs at a tempo.

Tempo runs for time should be at – 60 minutes/90 minutes/120 minutes

As your body becomes more conditioned, you can introduce Fartlek runs and speed runs into your routine.

Marathon Training of Eliud Kipchoge

Here is a sample training schedule of Eliud Kipchoge the greatest marathoner to ever lived.

DayTraining
MondayAM 13 miles in 1h10 min
PM 6.2 miles in 40 min
TuesdayAM Track workout: 15min warm up (3.1km).
1200m in 3:25, jog lap, 5x1km in 2:55 (1.30 rec), jog lap, 3x300m in 42-40 (1:00 rec), jog lap, 2x200m in 27s (1:00 rec). 15min cool down (3km)
WednesdayAM 11.1 miles in 1h11 min
PM 6.8 miles in 44 min
ThursdayAM 24.8 miles in 2h26 min
FridayAM 11.1 miles in 1h10 min
PM 6.2 miles in 39 min
SaturdayAM – 10min warm up (2km).
30 x (1min on, 1min off), with reps at an average speed of 2:45/km and recoveries an easy jog.
Cross country course. 15min cool down (2.8km)
SundayAM 12.4 miles in 1h 17 min

What running weight should you aim for to run a marathon?

The main thing you want to focus on is having a lean, athletic frame. The lighter you are, the less weight you need to carry over the marathon distance which will make it easier for you to run and complete the race.

The ideal weight range will be between 60-80kg. If you are heavier, you can expect to feel the impact of your body weight on your joints more.

Having a lighter frame will also allow you to project more power and explosiveness during your run. This will allow you to run further and faster during your marathon run.

Running weightRank
<60kgWorld class
60-70kgAthletic long-distance runners build
70-80kgAthletic sprinter’s build
80-90kgAthletic, but heavy for a marathon
90kg+Heavy build for a marathon race
Marathon running weight range for men

Which shoes should you wear for a marathon?

You must invest in a good set of shoes for your training and for when you run the marathon. If you don’t, it’s likely you will get blisters or some other injuries on your feet or that might even affect other muscle areas on your body.

You want to wear shoes that’s good for the terrain that you are running on. You also want the shoes to give your feet the comfort and ability to breathe during the race.

Which marathon events should you try to attend?

Marathon eventMonth
London MarathonTBD
Tokyo MarathonTBD
Boston MarathonTBD
Berlin MarathonTBD
Chicago MarathonTBD
New York MarathonTBD

What time should you be aiming for in the marathon?

The average time to run a marathon is 4h and 30 minutes for men, and 4h 56 minutes for women. (Source)

You can use this marathon time calculator to estimate your running time for your age and gender.

Below is a table that shows the pace you should have for different marathon times.

Desired finishing time in the marathonRunning pace per kilometre
2h2 minutess 50 seconds
2h 30 mins3 minutes 33 seconds
3h4 minutes 15 seconds
3h 30 mins4 minutes 59 seconds
4h5 minutes 42 seconds
4h 30 mins6 minutes 24 seconds
5h7 minutes 7 seconds

Don’t forget to fuel your body for your marathon runs.

You can also get protein powder and other supplements for your marathon training.

Filed Under: Endurance Training, Marathon Training

Should you maintain a running log?

September 23, 2019 by Editor

Running log

You cannot manage what you do not track. Whether it is in business or in sports, you need to collect data so you can analyse your performance and then make a decision on how you can improve your performance going forward.

When it comes to running, it is a must! Thankfully, there are several apps that make it much easier to maintain a running log nowadays.

There are different types of data that you want to track when you maintain a running log.

  • The distance that you are running.
  • The time that you run the distance in.
  • The interval splits that you are running over the distance (100m, 200m, 400m, 1000m, etc)
  • The average pace (ideally you can track this in real-time)
  • Your heart rate whilst doing the exercise.
  • Gradients during your run.

The goal is to make progression with each run that you do. This progression will allow you to improve over time and make new personal bests.

Where should you maintain your running log?

Nowadays, it is easier to maintain the logs on your phone via apps.

Nike Run + running log

If you have a smartwatch, you can use it and sync the data to your phone. An Apple Watch is a great way to easily track your data.

Apple activity running log

You can also keep a logbook and document the details of your training and performance.

Manually keep your running log in notes.

Filed Under: Endurance Training

Tips for running in the cold.

August 25, 2019 by Editor

When you run in the cold, you increase the risk of getting an injury either through your muscle’s inflexibility and responsiveness, or being exposed to elements such as ice and snow.

You also want to keep illness away.

What should you do to run effectively in the cold?

Wrap up in the right running gear for the cold.

You need to keep all areas on your body warm. Your joints, your muscles, your hands, your feet, neck, torso and head.

Wear thermals to increase your body’s temperature and wear warm leggings that will increase the body temperature for your muscles.

You want to make sure your body’s temperature remains elevated while you are running.

When you commence your run, your heart rate will increase your body’s temperature, but you won’t really start to feel the blood pumping warmly around the body for at least 10 minutes into your run.

Always keep your body moving.

Due to the extreme temperatures that you will be facing, try to keep your body moving. Slow down, but don’t stop. Keep your muscles warm at all times.

Stretch well.

You will be more susceptible to injury when your body is cold. Stretch well before and even during your run.

Increase the intensity progressively.

Don’t go out with all your guns blazing. Start with a steady pace for 10 minutes until your body is warm. Once it is warm, increase the pace.

Filed Under: Endurance Training

How to start jogging.

August 25, 2019 by Editor

How to start jogging

The thought of jogging when you have never done it or you just want to start doing some physical activity is daunting. So in this post, we are going to provide some cues and tactics that will help you start jogging and progress your jogging and running performance.

Before you start running, establish if you have any limitations.

These limitations may be:

Injuries or pains related to the running motion.

If you do have these, you need to rehabilitate yourself and make sure that any running or jogging activities won’t aggravate the injury.

Breathing problems.

This will affect your respiratory. If you suffer from asthma, bronchitis, or any other respiratory issues, please make sure you seek medical advice before doing any running activities.

Weight challenges.

The heavier you are, the more likely the running and jogging motion will affect your joints. So you need to do activities that will condition your body to become lighter and handle the stress of the weight while you are running.

Start by doing some walking.

You want to condition your body propelling itself in a horizontal movement. You should be able to maintain a pace of 3km per hour. So it should take you 20 minutes to walk 1km. 40 minutes to walk 2km. 60 minutes to walk 3km.

Do what you can and monitor how your body feels. You want to progressively increase the intensity of your walking speed based on how your body responds.

If you find that your body is starting to feel lighter and more fluid with the walking movements, then you will be able to progress to light jogging.

Introduce intervals of jogging.

To start the jogging motion, you only need to focus on doing the following.

  1. Land on the balls of your foot (front)
  2. Keep your elbows tucked in when doing so.
  3. Make sure you focus on one foot going in front of the other.

As you progress from walking, introduce 250-500m of interval running where you will be maintaining a light jogging pace.

Monitor how your body responds.

Progress to jogging with a longer stride length.

Once you have started to find your rhythm, you want to focus on increasing your stride length while running. This will allow you to cover a longer amount of distance with the same effort.

This will make the running more intense.

Focus on jogging and making sure that your foot comes over your ankles with each stride.

As you become better, you want to increase this to your shin area. And then progress to your knee height.

Transition to tempo runs.

These are runs where you only need to complete jogging over a certain amount of time. This will condition your body to run for that amount of time.

It will also see you keep your heart rate up and it will help you lean out your body so that you end up running with less body fat.

Transition to distance runs.

Once you feel more comfortable jogging, you want to transition to jogging at a pace over a certain distance. Your walking pace would be 3km per hour. You want to jog at a pace between 4-10km per hour based on what feel comfortable doing.

The faster you run, the more intense it will be.

Maintain a progression that will see you achieve the distance milestones in 1km blocks.

Make sure you keep yourself motivated.

Running can be boring, so make sure you use methods to keep yourself interested.

  • Set a routine and have a set time where you will do your run.
  • Keep entertained with music or podcasts.
  • Find a running route that you enjoy.
  • Join a running club (physical or social), or run with friends.

Track your weekly and monthly progression.

You need to monitor how you progress in your jogging development. Conduct time trials once a week and assess how your body feels.

Filed Under: Endurance Training

How do you motivate yourself to go running?

August 14, 2019 by Editor

If you are training for middle or long-distance running, you may find it tough to get motivated to go running. That’s why it is important to have a running plan and to make running a part of your lifestyle.

If it feels like a chore, it will be a chore. And even though you might force yourself to go running in the beginning. Eventually, it will become boring and you won’t have the motivation to run in the future.

So there are a few ways you can push yourself to run so you maintain your running consistency.

Set a long-term running goal.

You must set a goal that you want to achieve with your running. This will motivate you to work towards your goal regardless of the circumstance that you are in. Whether there is poor weather, or you aren’t feeling in the mood to run, the goal will set your plan of action for running.

You will know what reward you will get at the end of the goal as well.

Set a distance goal.

This is one of the easiest things you can do. And you should increase it progressively. Start with a simple goal of 1km, which might take you up to 10 minutes to complete when you are beginning. And then continue to increase the distance to 2km, 3km, 4km, etc.

Your only goal at that stage will be to complete the required progressive distance.

You can do this 5 days a week and repeat the cycle for a month. You can also track your time and see how you progress with your running time.

Set a time goal.

With the time goal, your only objective is to keep on running a set amount of time. Don’t focus on anything other than putting one foot in front of the other and to keep on running for the set amount of time. Run fast, run slow, or do a mix of both. But DO NOT STOP MOVING while you are running for your time goal.

Track your running interval pace.

Set micro-goals during your running. You can set goals to run at a certain pace during your run. This might be 5 minutes per km, 6 minutes per kilometre, etc.

You will find that you are running with a much higher intensity.

Track your heart rate.

Set a heart rate goal to know that you are improving your cardiovascular endurance. You may set the first week’s goal to run with an average heart rate of 130bpm. Then increase it by 10bpm each week until you get to 80% or more of your maximum bpm.

You can then see how long you can hold this heart rate for when you run.

Ideally, you want to hold this heart rate for longer than your target running distance. 30-60 minutes is ideal.

Make your run a social activity.

Running won’t feel like a chore if you are having fun. And one of the easiest ways to make it feel like fun is if it is done as a social activity.

Run with friends, family, colleagues from work, and even running communities. If you have running apps, you can even compete against others that are doing runs to see where you rank on the ladder.

There’s also running groups like ParkRun, which is free.

You can also nominate yourself to participate in runs for festivals and charity events.

Filed Under: Endurance Training

How do you breathe while running?

August 14, 2019 by Editor

You must breathe in a rhythm that will allow oxygen to circulate in your body and that will ensure that enough oxygen is passed through to the muscles.

Depending on the type of running exercise that you are doing, the breathing pattern will differ.

If you are doing a short sprint, it is likely that you will inhale prior to the start of the race. (This is the 100m, 200m or 400m).

Once the race begins, you will exhale over 2-4 seconds.

It is likely that you will inhale for oxygen for every 10-20m that you cover in the race.

For middle and long-distance running events, you will need to gain a breathing pattern that will follow your running cadence.

The most common is 4 steps to inhale, 4 steps to exhale. As your cardiovascular strength increases, you will be able to increase this to 8 or even 10 steps for each inhale or exhale.

Don’t try to rush your breathing.

Don’t try to hold your breath for as long as possible.

What are some ways you can improve your breathing for running?

Do interval training or fartlek training. This will help to build your cardiovascular endurance and it will force you to breathe in a way that will allow your body to circulate the oxygen effectively to the muscles that you are using in your body.

Filed Under: Endurance Training

How to run longer.

June 23, 2019 by Editor

There are a few ways you can make yourself run longer. However, in this post, we will focus on how you can run for longer with more intensity and at a faster pace.

You likely want to run longer so you can run a faster time and break through any running distance plateaus.

How can you run longer?

Apply the following to start running longer.

Tempo/Pacing runs

This is where you will run a certain distance and the only objective is to keep on doing the running motion. You can do it fast or slow, but you are not allowed to stop or walk until you have finished the distance.

This will train your body to keep the running motion and the physical demands that your body needs to go through in order to run that distance.

Since you will be running at a tempo, your stride length will be shorter and you will actually do more steps compared to if you were running at a faster pace.

This will build up the timing endurance for you to run at a faster pace.

Below are some screenshots from a run with some distance markers and pacing motivators.

Distance motivation markers
Distance motivation markers
Split-time motivation markers

Interval running

This will allow your body to improve your speed endurance and the length of your distance runs.

You will need to set a distance goal. (For example, 5km)

You will run at a pace of 70-90% of your maximum for a distance of either 250m or 500m.

You can then either take a short break (e.g. 60 seconds) and then start the next running phase.

Or you can jog for 250m before starting the next running phase.

Repeat this sequence until you complete the distance.

Keep a time tracker (like an Apple watch) on you to track the pace at which you are running. Ideally, you want to increase the pace of your run between the different intervals.

Incorporate plyometrics training

Do skipping, bounding and hopping 2-3 times a week. This will help you get more explosive and it will help to improve your stride length.

This will allow you to run with fewer strides, but you will cover more distance and thus be able to run longer.

Incorporate leg weight training

Focus on doing explosive weight training such as the Bulgarian split squat, squats, and deadlifts.

The power that you will generate from these exercises will allow you to run faster and longer due to increasing your stride length.

Train over longer distances than your ideal full pace distance.

If you want to run a quick 5km, train at a high intensity over 10km. Make sure the distance is longer so that when you are ready to run the shorter distance, you can really attack it and break any personal records.

Improve your mental focus.

If you want to run a long distance, set it as a mental goal and give yourself no other option other than to complete that goal.

If you set 10km. Complete 10km. If it is 20km, run 20km.

There is no option to quit.

Improve your running technique.

You want to run as efficiently as possible. The less energy you waste, the more energy you can put into having a faster and longer run.

You want to focus on projecting your power forward in a straight line and running with efficient running mechanics.

Let us know how you are progressing with your running distance in the comments below.

Filed Under: Conditioning training, Endurance Training

How to run faster and longer without getting tired?

June 17, 2018 by Editor

This answer isn’t going to be the one most people want to hear, but it is the answer that will give you the results that you are after. If you want to run faster and longer without getting tired, you will have to train and condition your body to do so. This means performing cardiovascular exercises that are aimed to break your body’s plateau and limits. In other words, you need to train harder than you have before to get your body used to a new level of fitness and speed.

In this post, we provide actionable advice that you will be able to use so that you can run faster and longer without getting tired.

Set your benchmark by doing a 1-hour run.

You will need to run as quickly as you can for 1. You will use this as a benchmark for your training.

  • Measure the following.
  • The distance covered in an hour.
  • Average speed (It’s handy if you have a training watch)
  • Splits
  • Average heart rate

Once a month, you are going to do another trial run to measure the improvements from the training that you have been doing.

Do endurance training.

The first thing you need to do is improve your endurance and cardiovascular strength by doing running. These runs will usually be tempo runs over a time duration.

You will need to condition your body to the sport that you are playing or the event that you are training for. If you plan to do an activity like soccer or rugby, you need to condition your body to run at a high intensity for 60-90 minutes. If you run the 400m, you need to condition your body to run at top speed for less than 1 minute. If it is 10km, then you will need to condition your body to run for 50 minutes or less at a high intensity.

You can only achieve this by training your body to run for longer durations at a higher intensity. This will involve a combination of tempo runs for time and tempo runs for distance.

When you are going for distance, you will be aiming to improve your time and you will measure your splits.

What kind of long endurance run should you be doing?

You should be aiming for a 1-2 hour long run at least once a week. Long distance runners measure their weekly running distance and it is common for them to run over 40km a week. (This should equate to around 4h worth of endurance running). You can use this as a benchmark and then scale up your endurance training from there.

Introduce fartlek training into your workout.

This involves running at different paces. However, your body won’t ever stop while you are running. Usually, it involves a combination of running at faster and slower paces. For example, you may run a 4km run with a combination of 1:10m splits on each 3rd 400m and the other 400m being run at 1:30m pace.

This will help you build your stamina and strength endurance.

The video below shows a good demonstration of fartlek training.

Interval training.

Interval training is the most powerful training that you can do to maintain your pace and minimise the deceleration when running. Top athletes will usually conduct intervals at 80-90% of their maximum performance.

Once you have your benchmark, you will be able to plan your interval training sessions.

Your initial recovery time may begin with walkback recoveries or 2-minute recoveries. Eventually, you will want to work up to less than 30 second recoveries.

You can see more about interval training in the video below.

Explosive training.

If you want to build your overall speed, you need to improve the power that you execute. To do this, you need to improve the strength and speed that your legs produce.

The best way to do this is to conduct plyometric exercises. We have provided more details on plyometric exercises here.

Increase your stride length.

Improving your stride length is a great way to increase your speed quickly. You can do this by improving the amount of power that you execute with each stride, accelerating off each stride and improving your ab and hip flexor strength.

You can conduct exercises that we have detailed here.

Filed Under: Endurance Training

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