You can't climb up to the second floor without a ladder. When you set your aim too high and don't fulfill it, then your enthusiasm turns to bitterness. Try for a goal that's reasonable, and then gradually raise it.
Emil Zatopek
After my Airtel Hyderabad Marathon, many wanted to know the training plan I followed and what I did. Few asked me to write it down and here I am. Knowedge shared is knowledge earned. I followed what Emil Zatopek said about training under unfavourable conditions like under highly humid weather, late starts for long run.
There were 6 phases in my training - Preconditioning, Getting faster, Going further, Race simulation, Tapering & Race Day and finally the Recovery.
Preconditioning- This phase was to get my body ready to train for the marathon distance. I did lots of jogging in this phase so enjoy the pace and avoided speeding up
Getting Faster - I used this phase for a variety of speed focused training sessions to boost my running pace.These started around 10km long and build in length over the weeks go by. They allowed me to build speed for long distances.
Going Further- In this phase I continued the high pace training from the previous phase but extended the distance. This helped to build leg strength and stamina.
Race simulation- In this phase I did practical training for the race and prepared for the physical and mental demands of race day. I tried to complete the fast paced sessions wearing the gear I planned to use on race day.
Tapering & Race Day- In this phase was to bring body into peak condition. Both the mileage and intensity of training is reduced to allow body to recover and overcompensate. Race pace training is added to keep my body accustomed to the pace required on race day.
Recovery- Now finishing the FM , I ran easy for the next three weeks and let yourself recover. Taking plenty of rest in the first week and then try slower paced runs to ease back into running. Judging how I felt with the faster paced runs at the end of this phase, I would decide the next challenge.
Training Sessions - I had planned for 4 runs a week considering the possible official travels. Session were of 8 types as follow, mychart will have them So what they are
Build-up - Start to run at the first guideline pace. When you are comfortable increase your pace and maintain it. Then increase your pace a second time and maintain it. Stay in control of your pace, don't push too hard and end up finishing slow.
Comfortable - This session has a guideline pace, but if you feel it is too fast just reduce the speed. Comfortable running lets you train without putting too much strain on your body. If you are out of breath, go slower.
Event - Run your race at a consistent pace from start to finish. Drink enough water, you should not feel thirsty. Eat some highenergy food (e.g. gel or bar) to keep your energy up. If it's warm make sure to have some salt in your food or drink.
Fast - This is a fast paced run. If you can't maintain the guideline pace then reduce it but do make sure to run above your comfort level. You should be breathing a little quicker and deeper than usual.
Jog - Run at a jogging pace. You can reduce it if it feels too fast. This session will gently exercise the muscles used for running. Try to judge how fit you feel during this session. If you have a faster run coming up, then run the last kilometer a little quicker.
Pace - Aim to run this session at the guideline pace. If you feel the pace is too high, then reduce it. Maintaining the pace throughout the session is more important than the rate itself.
Race-pace - Run this session at a controlled pace. Don't run too fast or push your body too far. Control your effort and you will find it easier to produce this level of effort on race day.
Rest - Rest is as much a part of your training as running. It allows your body to recuperate and become stronger for your next run. Rest increases the training effect of active training sessions.
I had included strength training into my weekly plans. I would do do 2-3 days at least if my time permitted. I didnt do any fancy stuff, kept it simple. I did skipping once a week for calves about 500. My strength training was to improve the core and strengthen the glutes.
Nutrition was important throughout training. I included lot of protein into my diet. After morning session,-protein , carbohydrates/protein in breakfast, protein in late afternoon and carbohydrate/protein ( not everyweek) at night. Protein was half from animal sources and half from vegetable. Most of training being in summer- sugar/salt/lemon water after runs. Coconut water during day.
The entire plan is to ensure you do a sub 4:10 on flat. I had presumed Hyderbad being rolling hills another 15-20 mins would automatically add up. If you are following this you should do sub 4:10. I didnt do mch hill training but I ran at places where it was rolling hills, I guess they helped me. This plan does not include any intervals but I did at least twice in a month if my work life permitted. In a nut shell this looked like
Preconditioning- 3 week/11 workouts
Balanced Training- 8 weeks/32 workouts
Getting faster- 7 weeks/28 workouts
Going further- 6 weeks/24 workouts
Race simulation- 3 weeks/12 workouts
Tapering & Race Day- 3 weeks/12 workouts
Recovery- 2 weeks/9 workouts
More details on the events which lead me the final challenge in the another blog of mine
.https://samudrajeetghosh.blogspot.com/2019/09/racelogue-airtel-hyderabad-marathon-ahm.html
This is a long training plan 32 weeks ( 8 months) + 2 weeks, you can jump in accordingly. Most FM training plans are of 4-6 months I didnt follow much during initial 6 weeks as that time running season was on.
Preconditioning – Get your
body ready to train for marathon distance. Enjoy the pace and dont be tempted
to speed up . 3 Weeks/11 Workouts
|
||
Thursday
|
5km jog
|
7:17 min/km
|
Saturday
|
8 km jog
|
7:17 min/km
|
Sunday
|
5km jog
|
7:17 min/km
|
Tuesday
|
5km jog
|
7:17 min/km
|
Thursday
|
8 km comfortable
|
6:09 -6:43 min/km
|
Saturday
|
8 km comfortable
|
6:09 -6:43 min/km
|
Sunday
|
8 km Build Up
|
5:30-6:09 min/km
|
Tuesday
|
5km Jog
|
7:17m in/km
|
Thursday
|
8 km Build up
|
5:29-6:09 min/km
|
Saturday
|
8 km comfortable
|
6:09 -6:43 min/km
|
Sunday
|
8 km Build up
|
5:29 -6:09 min/km
|
Balanced Training – This phase
mixes fast pace and extended distance. 8 Weeks/32 Workouts
|
||
Tuesday
|
5km Jog
|
7:16 min/km
|
Thursday
|
8 km Build up
|
5:29-6:09 min/km
|
Saturday
|
8 km Build up
|
5:29-6:09 min/km
|
Sunday
|
12km Comfortable
|
6:09-6:43 min/km
|
Tuesday
|
5km jog
|
7:16 min/km
|
Thursday
|
12km pace
|
6:17 min/km
|
Saturday
|
5km jog
|
7:16 min/km
|
Sunday
|
16 km comfortable
|
6:08 – 6:42 min/km
|
Tuesday
|
5km jog
|
7:15 min/km
|
Thursday
|
8 km comfortable
|
6:08 – 6:42 min/km
|
Saturday
|
5km jog
|
7:15 min/km
|
Sunday
|
12 km comfortable
|
6:08 – 6:42 min/km
|
Tuesday
|
5km jog
|
7:14 min/km
|
Thursday
|
8 km Build up
|
5:28-6:07 min/km
|
Saturday
|
8km Build up
|
5:28-6:07 min/km
|
Sunday
|
16km comfortable
|
6:07 -6:41 min/km
|
Tuesday
|
5km jog
|
7:14 min/km
|
Thursday
|
12km pace
|
6:14 min/km
|
Saturday
|
5km jog
|
7:14 min/km
|
Sunday
|
16km comfortable
|
6:06- 6:40 min/km
|
Tuesday
|
5 km jog
|
7:13 min/km
|
Thursday
|
8km comfortable
|
6:05-6:39 min/km
|
Saturday
|
5km jog
|
7:13 min/km
|
Sunday
|
12 km comfortable
|
6:05 – 6:39 min/km
|
Tuesday
|
5km jog
|
7:12 min/km
|
Thursday
|
8 km Build up
|
5:26-6:04 min/km
|
Saturday
|
8 km Build up
|
5:25 -6:04 min/km
|
Sunday
|
12 km comfortable
|
6:04 – 6:38 min/km
|
Tuesday
|
5km jog
|
7:11 min/km
|
Thursday
|
12 km pace
|
6:12 min/km
|
Saturday
|
5km jog
|
7:11 min/km
|
Sunday
|
16 km comfortable
|
6:03 – 6:37 min/km
|
Getting Faster – This phase
uses variety of speed focused training season to boost your running pace. 7
weeks/28 workouts
|
||
Tuesday
|
5km jog
|
7:10 min/km
|
Thursday
|
8 km build up
|
5:24-6:02 min/km
|
Saturday
|
8 km build up
|
5:24-6:02 min/km
|
Sunday
|
12 km comfortable
|
6:02- 6:36 min/km
|
Tuesday
|
5km jog
|
7:09 min/km
|
Thursday
|
8 km build up
|
5:23-6:01 min/km
|
Saturday
|
8 km build up
|
5:23-6:01 min/km
|
Sunday
|
12 km comfortable
|
6:01-6:35 min/km
|
Tuesday
|
5km jog
|
7:07 min/km
|
Thursday
|
8km fast
|
5:22-5:43 min/km
|
Saturday
|
8km fast
|
5:22-5:43 min/km
|
Sunday
|
16km comfortable
|
6:00-6:34 min/km
|
Tuesday
|
5km jog
|
7:06 min/km
|
Thursday
|
8 km fast
|
5:21-5:42min/km
|
Saturday
|
5km jog
|
7:06 min/km
|
Sunday
|
8km fast
|
5:21-5:42 min/km
|
Tuesday
|
5km jog
|
7:05 min/km
|
Thursday
|
8 km fast
|
5:21-5:41 min/km
|
Saturday
|
8 km fast
|
5:21-5:41 min/km
|
Sunday
|
16km comfortable
|
5:58-6:32 min/km
|
Tuesday
|
5km jog
|
7:04 min/km
|
Thursday
|
8km fast
|
5:20-5:40 min/km
|
Saturday
|
8 km fast
|
5:20-5:40 min/km
|
Sunday
|
16km comfortable
|
5:57-6:30 min/km
|
Tuesday
|
5 km jog
|
7:03 min/km
|
Thursday
|
8km comfortable
|
5:56-6:30 min/km
|
Saturday
|
5km jog
|
7:03 min/km
|
Sunday
|
12km comfortable
|
5:56-6:30 min/km
|
Going Further – During this
phase you will continue the high pace training. 6 weeks/24 workouts
|
||
Tuesday
|
5km jog
|
7:02 min/km
|
Thursday
|
12km fast
|
5:18-5:38 min/km
|
Saturday
|
5km jog
|
7:02 min/km
|
Sunday
|
20 km pace
|
6:03 min/km
|
Tuesday
|
5km jog
|
7:01 min/km
|
Thursday
|
12km fast
|
5:17-5:37 min/km
|
Saturday
|
5km jog
|
7:01 min/km
|
Sunday
|
20km pace
|
6:02 min/km
|
Tuesday
|
5km jog
|
7:00 min/km
|
Thursday
|
12km fast
|
5:17-5:37 min/km
|
Saturday
|
5km jog
|
7:00 min/km
|
Sunday
|
12km comfortable
|
5:53-6:27 min/km
|
Tuesday
|
5km jog
|
6:59 min/km
|
Thursday
|
12 km fast
|
5:16min-5:36 min/km
|
Saturday
|
5km jog
|
6:59 min/km
|
Sunday
|
24km pace
|
6:00 min/km
|
Tuesday
|
5km jog
|
6:59 min/km
|
Thursday
|
12km fast
|
5:16min-5:35 min/km
|
Saturday
|
5km jog
|
6:59 min/km
|
Sunday
|
24km pace
|
6:00 min/km
|
Tuesday
|
5km
|
6:58 min/km
|
Thursday
|
8 km comfortable
|
5:51-6:25 min/km
|
Saturday
|
5km jog
|
6:58 min/km
|
Sunday
|
12km comfortable
|
5:51-6:26 min/km
|
Race Simulation- this phase has practical training for the race and
will prepare for the physical and mental demands. 3 weeks/12 workouts
|
||
Tuesday
|
5km jog
|
6:58 min/km
|
Thursday
|
12km fast
|
5:34-5:42 min/km
|
Saturday
|
5km jog
|
6:58 min/km
|
Sunday
|
28 km pace
|
5:58 min/km
|
Tuesday
|
5km jog
|
6:57 min/km
|
Thursday
|
12km fast
|
5:34-5:42 min/km
|
Saturday
|
5km jog
|
6:57 min/km
|
Sunday
|
12km comfortable
|
5:50-6:24 min/km
|
Tuesday
|
5km jog
|
6:57 min/km
|
Thursday
|
8km fast
|
5:33-5:42 min/km
|
Saturday
|
5km jog
|
6:57 min/km
|
Sunday
|
32km pace
|
5:58 min/km
|
Tapering & Race Day – This
phase wlll bring your body to peak condition. 3 weeks/12 workouts
|
||
Tuesday
|
5km jog
|
6:56 min/km
|
Thursday
|
8km race-pace
|
5:49 min/km
|
Saturday
|
5km jog
|
6:56 min/km
|
Sunday
|
16km race-pace
|
5:49 min/km
|
Tuesday
|
5km jog
|
6:56 min/km
|
Thursday
|
8km race-pace
|
5:49 min/km
|
Saturday
|
5km jog
|
6:56 min/km
|
Sunday
|
12km race-pace
|
5:49 min/km
|
Tuesday
|
5km jog
|
6:56 min/km
|
Thursday
|
8km race-pace
|
5:49 min/km
|
Saturday
|
5km jog
|
6:56 min/km
|
Sunday
|
42km event
|
5:49 min/km
|
Recovery – Run easy for next 3
weeks and let yourself recover. Try slower paced runs to ease back
2 weeks/9 workouts
|
||
Tuesday
|
5km jog
|
6:56 min/km
|
Thursday
|
5km jog
|
6:56 min/km
|
Saturday
|
10km comfortable
|
5:49-6:23 min/km
|
Sunday
|
5km jog
|
6:56 min/km
|
Tuesday
|
10km comfortable
|
5:49-6:23 min/km
|
Thursday
|
5km jog
|
6:56 min/km
|
Saturday
|
10km build up
|
5:14-5:49 min/km
|
Sunday
|
5km jog
|
6:56 min/km
|
Tuesday
|
10km build up
|
5:14-5:49 min/km
|
You can have the best of training plans laid down by experts but if you dont follow its useless in caps. The mental side of training is important. One thing if at any point of training sessions, I stopped. For example I was to do 20km and the weather was terribly bad and after 19km I didn't feel like running I stopped. But I followed the overall training diligently. All of the above if your better half/family does not support all will go for a toss. Running a marathon being in sales job where you travel a lot is extremely challenging, so if I can then you can as well. Do let me know if you have suggestions or I missed something.
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