I. Background
A marathon plan is different to 5k~21k plan because it should more emphasis on endurance training than speed. Without strong aerobic building and energy conservation training, no one could avoid hitting the wall at the last 6 miles. Hitting the wall is mostly due to glycogen depletion or injury.
Human glycogen storage(mainly in muscle) is not sufficient for the race over 20 miles. For greater distance, after glycogen depletion, fat burning will take place as energy supply. This is less efficient energy supply so the the pace will degrade a lot under such circumstance (hitting the wall). The only way to compete in marathon race is to promote fat burning from start and conserve glycogen storage for the later usage. And the only way to train fat burning is spending great time in slow ruining (lowest heart rate zone, zone1 and zone2). The reason is when you run fast, more glycogen consumed and less fat burnt. Nowadays most endurance training implement these so-called endurance run as the training base. A more extreme way to promote fat burning is depletion training. The endurance run is following to a depletion work out because lower glycogen storage also good to induce more fat burning. I did this in my LSD since this June: run in the morning with a empty stomach, no energy supply for more than 2 hrs. I even trained my self to 30km without energy supply. That was beneficial to my latest marathon.
Marathon is a long journey to human body. Any incorrectness in form or imbalance among the muscles would lead to injury in the race. If you have nonresistant syndromes like knee pain,lower back pain. It definitely will come after you in the race. The only strategy is to cure the injury before the race and prevent the injury. The most efficient way is post run stretch and core/ strength training.
In summary, energy conservation and injury prevention are two keys for us, the mortals to succeed in a marathon. So my major part of the training is based on aerobic build. I prefer heart rate training because it could well control the intensity of the workout and convenient to adjust in a adaptive way. I'll continue my glycogen depletion training through out. I'll do post workout stretch after each training, and perform core/ strength training in the easy days (Monday, Wednesday, Friday). And of course, weekly training is on a "one day intense one day easy" basis. Further more, as a barefoot runner, more muscles are recruited in the run, so the "running economy" would be relatively low (compared to shod runner). So I add some plyometrics to Wednesday's easy run, trying to make some compensation.
II.Plan description
1.Pace decision:
The training is on HR basis. Easy run/ long run/ bike will be carried in HR zone2, pace run in zone3, threshold run in HR zone4, repetitions in zone5. Marathon pace will be determined by Max Aerobic Pace in the week20's test, by refer to Daniels' pacing chart.
2. Structure
The 24 week plan is divided in 3 phase: base, build and peak, each consists 8 weeks training. Base phase focused on endurance build (build up easy run milage ) and running economy (hill repetition). The build phase continues to build up endurance (extend long run range) and begins to improve lactate threshold (tempo run).The peak phase extends running millage to the peak level to get body adapt to the stress, and teach body to run the race pace (pace run). After 3 week's taper, then race.
Each week consists 4 day run, 1 day bike, 1 day swim and 1 day rest. The intensity is distributed evenly to void injury.
3. Situational appraisal
My latest Max Aerobic Pace predict I could run a 4:45 marathon. Let work on it.
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