A beginning competitor is an athlete that is relatively new to racing and competition. This type of runner is just beginning to follow a structured training program, but has the desire to improve race performance and is willing to commit to a consistent training regime, including some high intensity workouts. A beginning competitor is taking the first step to becoming a true runner and athlete. This type of runner is beginning to make running a part of her or his everyday life and wants to take the steps necessary to improve.
This program is general in nature. Feel free to make adjustments in order to accommodate scheduling conflicts and individual goals and rate of improvement.
The Workouts
This program contains rest days, easy runs, long runs, and speed training workouts. This is an introduction to a structured and planned training program. It is designed to begin to build speed, improve speed endurance and increase both general and functional strength.
Easy Runs
Easy runs should be run at a pace that feels fairly comfortable. Go out for a fun run, enjoy the scenery, think how great it is to be able to run. This is a great time to clear your mind and listen to your body. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running too hard. If you can sing, you are running too easily.
Rest
Rest is a very important part of any training program. Without proper rest, your muscles and connective tissues will not have an opportunity to recover and strengthen properly. On the days calling for complete rest, do no strenuous activity. On the days calling for rest or cross training, you can rest totally or do some cross training. Cross training can be any activity other than running. You could go for a walk, swim, bicycle or do nothing. It is up to you. Be sure to hydrate and prepare for Saturday’s long run. Do not try to make up missed workouts on these days.
Long Runs
The long run is the most important component of marathon training because it teaches the body to both mentally and physically tackle the challenges presented in completing the 26.2-mile event. It should be run approximately one minute slower than the pace you plan to run during the marathon or stated another way, one to 1-1/2 minutes per mile slower than your present 10K race pace. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs.
Hill training
Even though your marathon of choice has a flat course hill repeats can be an important part of your training, because running hills will strengthen your quadriceps muscles and improve your cardiovascular fitness. Also, there is less impact running up a hill than running fast on the flat. Look for a hill between 200 and 400 meters long.
Speed Training
Speed training is short to medium length repeats that are run at paces that range from race pace to an all out effort. The goal of this type of workout is to improve overall speed and the ability to maintain a quality pace for long distances. These runs should be done at a 10k pace or just below. Walk or jog between intervals until you feel recovered. Also be sure to warm-up and cool down for 10 minutes.
Training Calendars
