What are the basic elements of marathon training which should be included in my program?
There are many training programs available that are prepared by the organizers of various marathon races or running coaches. Remember that these are a framework for training and you should listen to your body and follow the directions of your physician/therapist/coach. Take into account your overall level of fitness and health, years of conditioning/running and skill/competitive level. Your training schedule should include: Slow Distance: (60 – 70% HRmax) Long easy training runs. This is the foundation of your training, particularly during the early months of preparation when you are building a base of aerobic fitness. Keep your intensity low and comfortable. Many runners train too hard for too many miles. Tempo: (70 – 90% HRmax depending on fitness level) Tempo training is typically done at a brisk pace which is slightly slower or right at your 10 k race pace. This type of training will help you to increase your lactate threshhold, which improves your ability to tolerate speed over ti
