Now that autumn is arriving, many multisport athletes turn to single-sport races before beginning their recovery and transition periods of their annual training plans. Marathons are popular throughout the cooler weather months, and racing them gives multisport athletes the opportunity to focus exclusively on their goals of a PR at the 26.2 mile distance. If you plan to run your first marathon, here are a few key fundamentals to build an effective marathon training program.

Periodization

Like an annual training plan, periodization is the favored structure for the design of a marathon training program. What this means is that the training schedule is divided into smaller cycles, each with their own specific outcome. With marathon training, periodization may take anywhere from 4-6 months depending on the athlete's overall fitness and running background. Marathon training is progressive in its periodization structure whereby, the overall plan is structured into smaller cycles of training volume and intensity and looks like a series of peaks and valleys. For instance, week 1 of the program may start with fairly easy volume and intensity, week 2 and week 3 may steadily and slowly increase, then at week 4, there is a decrease in training volume and intensity before ramping up again even higher in week 5 and week 6. These 6 weeks are known as a cycle. Using cycles is the best method to avoid overtraining.
The periodized training plan is commonly broken into three specific run sessions and rest days, each with a separate objective. Again the volume and intensity of each session will vary depending on the week of the training program. The specific run sessions are:

1. Long Distance Runs. These should be incorporated only one day per week and should be performed at a comfortable pace, not at anticipated race pace. Completing the miles in a long distance run is the goal, not how fast they are completed.
2. Short Distance Runs. These should be completed at a faster pace than the longer runs, but still should be moderately easy. These runs are regularly done to increase overall running fitness and should be performed on non-rest days between long runs and interval runs.
3. Interval Runs. These are more intense sessions to marathon training and are completed at short distances above race pace. Intervals simply are breaking up the running distance into small distances and completing them at a very fast pace/higher heart rate with timed rest periods in between. They may be done on the track or road. Please see Coach Troy's programs for a comprehensive and systematic approach to interval training.
4. Rest days. These days are the most important days of the week during marathon training. No active recovery in terms of weight bearing exercise should be done. The body needs the time to recoup and recover. Resting allows for healing and will make the next volume or intense training session more effective and will help avoid burnout and injuries.

Overtraining

The fitter and more competent an athlete becomes at endurance running, the more he or she is susceptible to overtraining. Many runners, beginners and accomplished alike, fall into the mindset that as they get fitter, they are able to handle greater and greater amounts of training volume and intensity. Because they are fit, they believe they can run more and more miles at greater demands. This is not the case and will lead to burnout and possible injury. Athletes do not gain fitness in a linear pattern, the fact is that as mileage increases, the body needs a longer time to recover -- even for those experienced. When intensity is added during interval sessions, recovery plays an even more important role because the force generated causes many micro-tears in muscles and ligaments. This micro-damage must be allowed to heal before the next session.

Training and Racing Nutrition & Hydration

Eating the right foods at the right times during training and racing will have a significant effect on your performance and recovery. You will find a great deal of information on nutrition and accurate hydration planning on Coach Troy's website. Use this information for the most effective nutrition and hydration planning. Accurate nutrition and hydration planning will help you to avoid 'hitting the wall.' With all of the planned training done to prep for the marathon, the worse thing that we may experience is 'the bonk' at mile 18 or so. The light-headedness, lack of focus, weak legs and strong urge to slow down or stop are caused by the depletion of glycogen (carbohydrates stored in the muscle cells) and/or dehydration. During endurance sports, our bodies rely to a large degree on carbohydrates for fuel over other energy systems. Carbohydrates are efficient fuel and may be readily available when consumed at the most effective times. Other energy systems do come into play during endurance training and racing, but these systems are either short-term fuel (30 seconds or so) or long-term but inefficient to burn, like fat, which is a complex fuel and takes the body more energy to convert. Drink balanced and sufficient amounts of electrolytes and fluids as well. Any fit athlete who experiences depleted glycogen stores alone, or compounded with dehydration, will come to a screeching stop.

In summary, while training for a marathon, seek out the advice of a qualified and certified coach, follow a structured plan that includes specific run sessions and rest days monitored by your coach, watch your nutrition and hydration and, most importantly, listen to your body. Good luck at the races.

A top age group triathlete and Ironman Hawaii Qualifier, Cherri is a Human Resource professional and triathlon coach based in New Jersey.

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