Marathon Training
Matthew Knight – B.S Exercise Science CSCS and Personal Trainer, Excel Fitness
- Get Your Run On
For those of you that don’t know, I’m currently training for a marathon. As a personal trainer I have put clients through different marathon training programs, but as an actual participant I get to experience this first hand. Someone new to running might just think that the best way to train for a 26.2 mile run is simple, just run; when in fact there is so much more in preparation for this event.
Here are a few of the different workouts that I include in my program…
Long Runs Short Runs Pace Runs
Interval Training Hill Training Fartlek Training
Upper Lift Circuit Lower Lift Circuit Core Circuit
Stretching
Other things to consider when creating your training program are frequency, duration, rest periods, and proper nutrition.
Entering yourself in a fitness event it is a great way to get in shape and maintain your exercise habits. By competing and setting a goal for myself it gives me the motivation to train harder.
As the summer is approaching maybe a fitness event like a 5k run/walk will give you the motivation to take your fitness to the next level…
For More Information contact: info@excelfitnessct.com
Training for a Marathon? “How can I run faster?”
by: Shawn O’Brien
Many novice runners ask the question, “How can I run faster?” The answer is, RUN FASTER!!!!
Most marathon and half marathon training schedules have 4 types of days: Pace Run, Tempo Run, Long Run and Cross-Training. These days are meant for you to run different speeds and train different muscular movements each day. These days don’t mean run the given mile distance the same speed for each day, for example the pace per mile on a Pace Day should be slower than the minute per mile time as the Tempo Run, and the Tempo Speed will be faster then the Long Run times per mile. You will avoid injury and over-training if you can integrate the different speeds and strength programs to your training schedule
All of the days should have different speeds and most importantly you should incorporate speed conditioning into your workout, as well as strength training (Full body or Upper and Lower split routines work well). For more information click on the key words in this article.
The below photos are a speed workout I would have a client go through, who is training for an endurance event, off-season sports conditioning or anyone looking to mix up their workout. At Excel Fitness, this is an example of sprints and speed conditioning in a parking lot and using an agility ladder in-doors to work on form and coordination.
If you have any questions about your conditioning program I am open to questions. sobrien@excelfitnessct.com
@ShawnExcelFit
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