The spring marathon season is simply across the nook, which suggests many Canadians are within the ultimate 4 to 6 weeks of coaching for his or her aim races. This final part of coaching ought to deal with race-specific exercises, and this session completely matches that description. In the event you’ve bought a marathon on the horizon, add this exercise into your schedule to get your self into PB form.
What’s race-specific coaching?
All through your marathon construct, you undergo completely different phases of coaching. You start with base training (while you’re build up your mileage), then start including in tougher exercises to enhance your health forward of race day. The ultimate 4 to 6 weeks, nevertheless, is when you’ll want to begin making ready your physique for the precise calls for of your race.
What does that imply, precisely? This normally means working at or near your race pace with brief relaxation so your physique is able to deal with your aim race tempo. Ideally, you wish to mimic the circumstances of your chosen race as intently as doable. In fact, you may’t (and shouldn’t) replicate the calls for of a marathon in a single coaching session, however exercises just like the one under will provide help to follow working at your threshold, which can educate your physique to burn fats effectively for gas and to run your aim tempo, even while you’re drained.
This exercise is supposed to be run barely quicker than your aim marathon tempo (about 10 seconds per kilometre quicker, to be exact). It’s vital to tempo this appropriately as a result of working too onerous will really forestall you from getting the specified coaching impact.
Warmup: 1-2 kilometres simple working
Exercise: 2 x 9-10K, with 10 minutes relaxation between every 10K part
Cooldown: 1-2 kilometres simple working