Trainer Notes
The basics of marathon training by Koos Sutherland.
- Just plain running :
- At the beginning are the staple of your program.
- There is no quick fix to getting fit for a marathon
- Take it easy:
- Increase your training load in stages,
- gradually building on a hard easy principle.
- If you increase the kilometres too quickly there is a danger of injury from over-use.
- Always try to add kilometres to allow a full recovery.
- Fuel to run:
- What you eat will affect your running.
- The long run:
- Gets you to the finish line.
- The long run is the most important element of marathon (endurance).
- It prepares you physically and mentally for the 21km-90km distance
- Rest days keep you healthy:
- The distance build up require to run a good marathon creates stress.
- And while you need to stress your body in order to prepare it for the rigours of running the marathon,
- you don't want to overdo it.
- Pace work:
- Is critical to race and training success.
- Check your pulse:
- Take your pulse reading regularly.
- Over a along period of time your pulse reading will indicate your fitness level.
- Note: When the endurance base is established you can begin to introduce some quality work, "Fartlek" training runs with effort, etc….
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