EPISODE 55 LISTEN HERE: https://podcasts.apple.com/us/podcast/55-what-training-for-fall-races-should-look-like-5-months-out/id1446735036
What your training should look like 5-6 months out from a marathon or half marathon & how to begin We are now less than 5 months out from fall marathons like Twin Cities and Chicago. We want to encourage runners to begin their training soon if they have not already done so. The key to success in any long distance running event is the aerobic base and time/consistency with your training. A good training program will not burn you out or ‘peak you too soon’. We will use the progressive overload principle to get you feeling your fittest self on race day
Do you find a lot of athletes burn out during a training cycle?
How can you avoid the burn out?
What is the progressive overload approach and how does it help athletes?
Can the first few months of training feel ‘boring’?
If they don’t feel easy are you in trouble?
What should your long run be about 5 months out?
What is the most important training factors right now?
Do you recommend starting with a time trial?
Should you train for the paces you want to run in the fall or the fitness you are at currently?
What if your easy runs get slower?
What if it becomes harder to hit workout paces in the heat?
How will you ever know what type of shape you are in with all these changes?
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We still have a ways to go before Fall marathons kick off! A lot of people gear up for these races TOO SOON and end up burned out or injured by the time their race rolls around👎🤕
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👇Training is SO different for everyone, but here are some guidelines for what your training should look like with 5 months to go before your goal marathon:👇
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✅LONG RUNS SHOULDN’T BE TOO LONG: This is so variable based on athlete history, but most amateur runners who are gearing up for a Fall marathon are doing long runs between the 8-12 mile range on a consistent basis. We always say start where you’re at, so if you haven’t done a long run over 7 miles in several weeks, then you shouldn’t jump up to 10 miles right away
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✅SLOWLY BUILD UP TO YOUR PEAK TRAINING WEEKS: If you’re already feeling challenged with your training plan and your race isn’t for another 5 months, this is a sign you need to reduce mileage and back off the long runs and workouts. Your training should feel EASY right now!
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✅DON’T MAKE ANY DRASTIC CHANGES: It is common for athletes to increase mileage and intensity right away when they gear up for their marathon. Don’t bombard yourself with both stimuli right away, especially this many months out. Increase mileage, then increase intensity in a safe way!
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✅DON’T START THE BUILD TOO SOON: Athletes often ask us if they can do more in the beginning of a training cycle, but no one asks to do more in the middle of a training cycle. There is a REASON for that! We can’t be in peak fitness all year long. We have to start small and progressively build
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✅FOCUS ON NON-MARATHON SPECIFIC ASPECTS OF RUNNING: Now is the time for mileage to be lower and for you to be focusing on other things other than marathon pace workouts and really long runs. Focus on speed and strength workouts! There will be time to do all the marathon-specific workouts and long runs!
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✅STICK TO THE PLAN: It can feel harmless to add one mile to a long run here and there, but these seemingly small changes to your plan add up over time! Burn out really sneaks up on runners. By sticking to a plan specific to YOU, you can avoid this!
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