Aiming to Determine the Optimal Distance for Running During Marathon Preparation
Marathon training is more than just racking up the miles. It's about putting in the work, even when long runs become less about confidence and more about just putting in the work, as running coach John Honerkamp explains.
Honerkamp advises marathon runners to focus on quality work, such as intervals, hills, tempo, and speed work, rather than trying to get close to the full marathon distance. Instead, the emphasis should be on doing all the prep work, including regular strength training, recovery work like yoga and foam rolling, and of course, running.
But what about the legendary 20-mile run? Well, it turns out there's no scientific reason for it. The purpose of long runs in marathon training is time on one's feet, not necessarily mileage. Honerkamp recommends capping long runs at 3.5 hours, and if possible, trying to hit 23 miles during training. Faster runners aiming to beat their last marathon time should cap their long runs at 20 to 22 miles.
However, the 20-mile run is more mental than physical, according to Honerkamp. It's a chance to test your endurance and mental toughness, and to practice your pacing, fueling, and trusting your training. The focus during long runs should be on even pacing, fueling, and trusting one's training.
Comparing oneself to other marathoners can be tempting, but what's important is doing what's right for the individual and being one's best on race day. If the average marathon finisher runs a 10-minute mile, their longest run should be 21 miles. But everyone is different, and injury, a tight schedule, a slower pace, or other intense workouts during the week may cut into long-run distances.
Most marathon training plans call for a 20-mile run four weeks before the race. But Honerkamp recommends capping long runs at 3.5 hours, regardless of the distance. You should not run less than 16 miles or less than 3 hours, whichever comes first, during long runs.
You should run hard one to two times a week during marathon training, according to Honerkamp. This helps to build your aerobic capacity and improve your race performance. But remember, rest is just as important as training. Injury prevention and recovery are crucial components of any successful marathon training programme.
So, whether you're a seasoned marathoner or a first-timer, remember to focus on quality work, even pacing, fueling, and trusting your training. And most importantly, be patient and enjoy the journey. After all, a marathon is a 26.2-mile challenge, and it's all about being the best you can be on race day.
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