|
|
| *Vultures Knob>>>Road Bike |
Can anyone recommend a good marathon training plan? |
I am training for the london marathon in april 08. I know it's early but I quite like running and I don't want to sit on my backside until christmas and then realise I ought to start training. I have been going to the gym 3 or 4 times a week, running 8 miles on the treadmill 2 or 3 times a week, and the other times using the bike and weights. The guy at the gym wrote me a training plan but it is a joke... he told me to warm up with 10 mins on the bike, then some weights, then a 9 mile run, followed with 5 miles on the bike. Funnily enough I don't have time to do this! I just need something achieveable, which is going to keep me fit and help me work on fitness and stamina. I know I will have to do a lot more nearer the actual marathon and I'm happy to do that, but really need some advice! Also... have tried to avoid road running too much as suffer from shin splints and don't want to give myself an injury, although I know i need to start road running sometime. It really all depends how fit you are. The way to train is to go running and if you are not yet used to running 26 miles gradually build your distance on training runs up during coming weeks. The one thing you should try not to do is stop running and change to walking, because if you do that in an actual a marathon you will almost certainly fail When you get within a couple of months of the date of your event you want to have done one or more training runs where you have completed a longer distance -say 30 miles as well as many where you have run somewhat under the full distance, and in both cases completed full course without walking or stopping. You also need to do your most intensive training 2 or more months before the actual event but when you get nearer the date of your event relax your training a bit so that you do not tire yourself so much and you keep your maximum energy available for the actual event date. Also one other tip it is boring running for such prolonged periods. So have something to occupy your mind while running, such as an interesting radio programme in your ear.Otherwise the intensive training could become so unpleasant you will be tempted not to bother to run such long distances, and hence will fail on the day.. here is what i did to run the boston marathon 1. run 10 miles 2. drink and swim 3. 100-200lbs bench press 4. bike 5 miles 5. 100 push ups 6. 100 curl ups repeat probably 2 times a day! I am still training for the iron man compition! and i dont know how far the london marathon is but is it like 20 miles like the boston on???? Hope this helps fanatic If you live in London, go to the London Marathon Shop located in Covent Garden and in the same magazine that has the entry form, you will find a really useful training schedule. If you don't live in London or it isn't practical for you to go to the shop, then pick up a copy of Runner's World or one of the many magazines available. Just about everyone of them will have a schedule. As far as the shin splints go, you are most likely wearing trainers that (a) have not been fitted properly or (b) are old and the tread is worn out thus not giving your legs the right support or (c) you need to work on your running style and are probably not using a proper 'heel -toe' action. Shin splints aren't something that you should be getting if you are wearing the right trainers for you and are running in the least stressful manner. Once again, the London Marathon Shop is the best place that I've found for fittings. They look at your gait and assess whether you are a neutral, overpronator / underpronator or supinator in your running style. They will also fit you with trainers that won't have you end up with black toenails and bruised toes like I had in my first marathon. Remember that your trainers will most likely be a whole size larger than what you're used to because your feet will swell a whole size in the course of the 26 miles. Marathon runner Well, Ive run a few marathons and trained mostly in the gym. What I find helps most with me is mental strength - just to keep going and thats perhaps the hardest part. For the actual training Ill spend 2 hours in the gym a few nights a week (once I am there, is seems a waste to just spend an hour and go home - the evening is already used up). Ill start with 5 mins rowing, then 20 - 40 mins on the treadmill, a few weights and then cycle and ski machine for 5 - 10 mins each. It sounds like you have the stamina for running 8-9 miles is good at the moment, keep at that level till after christmas and you will have a good baase level of fitness, then after christmas build up your runs to 15 or even 20 miles once a week (you will have to go on the roads for that - too boring in the gym) and the marathon will be easy!! Check this site out. I use this program when I train for a marathon. Its from the Furman Institute of Running. It consists of running 3 times a week and cross training 3 days a week with one day off. The FIRST program http://www.furman.edu/first/fmtp.htm... I use this program when I train for my races. I'm a long distance competitive runner |
| Tags |
| Recumbent Bike Bmx Bike Kids Bike Schwinn Bike Cruiser Bike Road Bike Folding Bike Mountain Bike |
Bike Categories--Copyright/IP Policy--Contact Webmaster |