t should be coupled with a healthy/balanced diet, which, if needed could be aided by the use of a sports supplement such as creatine or energy drinks. However care should be taken when using sports supplements and instructions for their correct use should be read carefully.
Alcohol should be avoided whilst in training and rehydration is of the utmost importance.
If injuries are sustained at any time during the programme all effort should be made to make a full recovery before commencing with the programme from the start if more than 2 days out are taken from the regime. It is also worth considering the use of a foam roller to aid recovery after longer or high intensity runs to limit the risk of injury and muscle soreness.
Week One to Three:
Max Heart Rate
To work out Max Heart Rate Use this Calculation: 220 minus your age is a rough guide to your max heart rate. It is only a rough estimation but should see you right for this level of programme.
Pyramid Set's
Start at 10 repitions followed by rest for 10 Seconds, then do 9 repititions and rest for 10 Seconds, then 8 repititions and so on working down to 5 repititions. Once you have completed down to 5 this is 1xSet.
Recovery Run
A recovery run should be undertaken at an intensity significantly lower than your usual runs. Aim to keep your heart rate around or just below 60% without sacrificing good running technique.
Interval Runs
You will notice the inclusion of interval work in week two, the premise is that you find a flat 400m running route or a track if available to you.
You perform one lap of the 400m at a high intensity (above 85% of Max HR) followed by a slow recovery lap. This fast and slow 800m constitutes 1 repition with the second repition starting immediately after finishing the slow recovery lap.
Week Seven to Ten:
Own Pace:
You will notice that your longest runs in training have been left for you to decide in terms of intensity, this is because you will have a unique target marathon pace and time and as such will need to practice running at that pace. These are the runs where you set out and run at your desired race pace, it may be easier than your usual runs but that is ok, you are practicing for race day now and it is important that you don't go out too hard in the race and fall apart before the finish!
Once you have completed the 9 weeks of training it is time to enter into your taper week. Use this marathon taper guide to finish off your preparation and be in top shape for the marathon ahead.
Author Biography:
In 1992 I joined the British Army. After Basic Training I was sent to join the Army Boxing Team and it was at this time that I decided to attempt my Army Physical Training Instructors Course. I then progressed onto the Army Advanced 8 Week Class 2 Physical Training Instructors Course before moving on to complete the Elite "All Arms Commando Course"
I have completed Operational Tours all over the world including and during this time I have completed instructor qualifications in Spinning, Cross fit, MTB Leading, BASI Level 2 Skiing Instructor and Alpine Mountain Tour Leader. I've also competed at the highest level over Ultra Marathon Distances and nationally in many trail events across the country.
Having spent 3 years writing training plans for Nike+ Users I decided to complete a Sports and Fitness Degree with the Open University.
Currently instructing daily Cross fit and Box Fit Sessions for military personnel I now try and spend my time looking for alternatives to what is already common knowledge where fitness advances are concerned.
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