Running, According To Pie

When training for a marathon, it's not all about going on ridiculously long runs. Yes, there are several 2-3 hour runs on the to-do list, but during the week, it's all about building strength and endurance.  I recently stumbled across a running website called MarathonNation.com, which has several useful articles and blog posts, as well as some training plans and checklists.

There was one article in particular that I found entriguing, titled "Breakthrough Running: A Seasonal Roadmap for Success."  Perhaps it was the pretty pie chart that caught my eye. Hmm, pie.  (Focus, Janie!)

Anyway, so here is breakdown for a season of successful distance running:

Recovery – 10%
As I learned last week, taking a day off of running is a GOOD thing.  Don't force yourself to run everyday - it actually does more harm than good.  It's important to give your muscles time to relax and recover.

Race Preparation – 20%
As the marathon approaches, you'll want to start preparing for the big race day. Make sure that you're training at your race pace for 75-80% of your longer distance runs. I'm not talking about the 20 milers, but more so on the 12-18 milers. In addition to your pace, it's important to simulate conditions - taking water breaks and working in hills at the appropriate times, planning your diet and sleep schedule, and anything else that will mentally and physically prepare you for the big day.

Basic Training – 30%
When you commit to doing a marathon, it's important to plan out your running schedule in advance.  Figure out which days you want to do speed work, hill training, recover, distance running, etc. Once you know how much you want to train and when, it's easier to plan your life around your running schedule.  But, let me tell ya, it's like having a part-time job. Good-bye social-life, hello tired-cranky-psycho-life that I call marathon training.

Speed Training – 40%

It may seem like a lot to devote 40% of your training to speed work, but I honestly believe that in the end, all that speed training pays off. It really helps to build endurance and cardio. In addition, speed training allows you to vary your workouts - change it up a bit - so that you don't fall into the same old routine.  I also believe that speed training helps to mentally prepare you for race day. If you can push yourself during these speed workouts, it will be easier to overcome any conditions or obstacles presented to you on your big day.