Training for a Marathon is no simple or easy feat.  It usually invovles a minimium of 3 to 4 months of planned training in order to prepare your body for such an endurance event.

For the remaining of 2008, I must first rebuild some level of basic fitness before moving into training mode in order to avoid injury.  This is will involve a min of 3 gym sessions a week, combining running, bike, crosstrainer and for a little variety, step classes.

From January 2009, it is essential to begin training. This involves 4 to 5 various training/running sessions per week (Fartlek, Tempo, Hills, Endurance Runs) with the weekly total mileage slowly increasing.  80% of my sessions are conducted on a treadmill (less impact on the body and easy to control distance, pace and gradient). In the peak of training, I can expect to be running up to 65kms a week.

Training Calendar: Please click on an item below to view the full training session details…

AHR - means average heart rate.  Level 10 - 6min/km pace.  Level 12 - 5min/km pace.

Fartlek Run: Translated in Swedish, this word means ’speed play’. Fartlek sessions involve a series of runs, whereby your running pace is increased significantly for short bursts. These increases in running speed help the body to build up a tolerance to the accumulation of latic acid in the working muscles.  It is the toughest part of training, however it brings about the greatest fitness gain.

Tempo Run: This is a session that is run at a pace that is a stage quicker than a normal or steady pace, but just below your anaerobic threshold.  At this intensity, talking is just about possible but you should only be able to manage very short sentences.

Hills: Including hills into a training program, even if the race course is expected to be flat, is a great way of improving leg strength and fitness.

Endurance Runs: These are long distance runs.  An endurance run must be undertaken once a week, with the mileage increasing each week but by no more than 10%.  Ideally, these runs should build up to 20 miles (32km) to be properly prepared for a marathon.

Rest Days: Rest days are the second most important part of training for a marathon.  The mileage build up required to run a good marathon creates stress.  Stress is needed in order to prepare the body for the rigors of running a marathon.  The whole purpose of training is to break the body down so that it will rebuild itself stronger.  Rest days are required to allow the body to fully recover.  Failing that, a runner is prone to fatigue, muscule injurys, stress fractures, upper respiratory illness, all of which will hinder training and limit performance.

Tapering: This is the gradual reduction of training intensity and duration as you get closer to the race day. Tapering usually begins about 3 weeks prior to the marathon race date.  This allows your body time to recover and repair itself before being faced with the full 26.2 miles.