The Dublin Marathon this year is coming up on Sunday 29th October. Hopefully, over the past few months you have been preparing yourself and training well up until this point. The marathon is just 5 weeks away, which is plenty of time to improve and nail down your training habits. In this helpful blog, we will explain the types of runs you should now be doing 5 weeks from race day and how to prepare yourself best during the final week before the event.
Generally when training for a marathon, you split up your runs into 4 types:
- Long Distance (now = 16-22miles) – This is your most important run of the week. You will go at a steady reasonable pace for a longer distance than your other runs. This run builds up your endurance stamina. Beginner’s tip: Include regular walk breaks.
- Tempo (now = 6-7miles) – This run is the medium distance run in your week, and is done a little faster than your long one. This run will improve your lactic threshold, which is that burn you get in your legs when you are pushing it. Beginner’s tip: Push the pace, but don’t go totally flat out.
- Speed (now = 4-5miles) – In this run you will alternate between fast and slow running. Over time, this will help increase the speed of all your other runs. Beginner’s tip: Alternate between running as fast as you can and walking. Use lamp posts or street corners to decide when to walk or run.
- Easy (now = 4-5miles) – Just like it sounds, this run is shorter, slower and more relaxed than the others. Its purpose is to keep your legs ticking over to add a few extra miles in your week, without putting additional stress on your muscles and bones. Beginner’s tip: Always run this slower than your natural run pace. If your pace is very slow, make this a walk.
Your running programme will include a rest day between runs. Do your long runs at the weekends as you’ll have more time. 10 days before your marathon on the 29th October, you’ll need to taper your training. This means you will just be doing easy runs with 2 days rest between runs, distance of approx 3mile. Rest is the most neglected part of training. Rest is doing nothing, sleeping, eating, hydrating, getting a massage/physiotherapy, and chilling out. Rest is when your muscles and bones strengthen, your immune system rejuvenates, and your body prepares itself for your next session. Do not skip this!
Also, don’t forget to try eating during your long runs so you can mimic race day more accurately. Glucose gels are the most convenient source of energy. You can also experiment with energy bars or by adding honey to your drink. For your first marathon, time isn’t important. The important thing is that you did enough training to complete it. If you feel rubbish on the day, or the weather is crazy, that’s okay. Take it easy, chat to other runners, and soak up the atmosphere.
If you are struggling with any aches or pains during your training, NOW is the time to get these sorted, while the event in 5 weeks out. Do not hesitate to contact us if you are not feeling 100% physically ready for the challenge. Our number is 046 9002982.
Yours in Health,
Body Balance Physiotherapy