How I'll Improve Marathon Best by 30-minutes
In October this year I aim to improve my Marathon best by nearly 30 minutes.
That means reducing my best time from 3.05 to 2.39.
Based on my first Marathon in 2018, I don’t think the drop is unrealistic as there were so many factors I didn’t address properly the first time around. Below are some areas I will focus on specifically which will hopefully see the improvement that I’m looking for. Hopefully, this serves as some fuel for thought for your next Marathon preparation.
Running Training Specifically
The consistency of my long run in my first preparation was missing. I ran one 30km run and then averaged about 22-25km for about 8 weeks before the race. This year, I will have a specific 16-Week Build up. Until that point, I will aim to run 4 days a week with the ‘foundation run’ being the Sunday long run. I will average 20-26km until mid-June and from that point forward will aim to average 28-34km most Sundays. When the block begins, my training structure will look as follows:
16-Week Block:
Sunday: 2.15-2.30 hrs.
Monday: Rest or 40-minutes Easy
Tuesday: 45-60 minutes Easy
Wednesday: 75-105 minutes Easy
Thursday: Session (tempo, progression runs, hills or intervals)
Friday: Rest or 40-minutes Easy
Saturday: Rest
Fuelling/Nutrition.
After doing Precision Hydration Sweat Test I'm learning about how to improve the fuelling element of running. Not only carbs but salts. I'll implement gels/nutrition plans to make sure I'm confident with my lead in meals. I don't want to change things last minute but. This is an often overlooked area of Marathon running for newer athletes and one which should not be ignored. As you get into longer distances like the Marathon it becomes just as much about the fuelling for your race as it does the training. I will follow the plan offered by Precision to develop a solid plan in training to take to race day.
Race Kit
The last Marathon I entered with a heavy pair of trainers - I will get myself some Vaporflys or Asics Metaspeed + as the feedback from these shoes is difficult to argue with. The racing shoe technology these days is an incredible advantage to running time and recovery.
Strength Work
Minimum of two days strength per week. Core, Pilates, Arms and Legs (Monday + Wednesday). Overall strength and conditioning is my main priority and will back this off 25% in the 16-week block. The benefit of maintaining some form of strength and conditioning is a huge ad
Recovery
I will do regular self-massage, foam roller, hydration, stretching and Yoga. I like to do these things simply to feel good on race day.
On the Horizon
After a conversation with Matt Fox on the Relaxed Running Podcast I got inspired to potentially chase a sub 2.20 Marathon. That will be a little further down the road.
Follow along the journey on the Road to Melbourne Podcast that I will be doing monthly on the Relaxed Running Podcast.
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