This article is geared towards novice and intermediate runners who are preparing for the upcoming Standard Chartered Singapore Marathon. I will assume that you have been running regularly for at least a year, or have completed a half-marathon race before trying out this program. The aim of this training program is to get you to the starting line, well prepared, and injury-free. There are numerous marathon training guide and schedules which you can adopt, but I advise that you don’t just adopt blindly. Improvise it to meet your training and individual goals. The following program is designed to meet the needs of individuals who would like to preserve muscle mass, while at the same time increase their endurance capacity.
There are several crucial components which you need to incorporate in your training schedule:
Interval Runs or Fartlek. This is an important weekly workout, but not as important as what many runners think. Runners should get in 5-8 Km of fast paced-running with intervals generally ranging from 800 meters to 3,000 meters. The pace of each interval should usually fall between your current 10K and 5K race pace.
Distance Runs. This is your typical daily run, typically 3 times per week. The length and pace of distance runs will vary from person to person and your fitness condition on that particular day. This is the most flexible part of the training. If you're feeling tired, then cut back on the distance and pace of the run. Likewise, do the same if the weather conditions are poor. You may also replace 1 or 2 days of distance runs with cross-training sessions. You will notice that I’m replacing these sessions with weight training.
Tempo or Pace Running. This is an important part of the training for faster and advanced marathoners. Tempo run is defined as the pace that is within 10 seconds of your projected marathon pace. If your projected marathon pace is 4:00 per Km, then you should do your tempo running at 3:50 to 4:10 per Km. Do not run these training sessions any faster than the prescribed pace.
Long Runs. This is typically done over the weekend. The long run can be the most beneficial, but also can be the most detrimental if done too hard, too long, and too frequently. It is advisable to cycle the long runs in three week cycles (shorter to longer). You may even take 1 long run off every month. Incorporating some tempo running within the long run will increase your chance of success during a race. Long run pace is usually done 30 seconds to a minute slower than projected marathon pace. It is important to do some running at your projected marathon pace during your long run, usually in the middle or at the end of a run. That way, when you hit the 32-Km marker during the marathon your legs will be somewhat familiar with maintaining that pace.
Recovery Runs. This is to allow your body to recover and prepare it for the next run.
Remember not to push yourself too hard. We are all working adults who have work and family commitments. If you think you are not getting enough rest, or not feeling well, reduce or even omit your training session. After all, the aim of a training program is to get you to the starting line fresh and injury-free!
