spring marathon training 2020
Many Stevenage Striders are taking part in one of the popular Spring 2020 marathons. Attached is a schedule with recommended long runs (typically Sunday or Saturday). These should be run at your long run pace. This is typically one to 1.5 minutes per mile slower. If you are unsure of the correct pace to run at then use the runners world training pace calculator
Whether it is the first or eighth time you are running a marathon remember that you need to be running at least three times a week. Also, don’t forget to include at least one strength training session a week. This will make you a better runner and less prone to niggling injuries.
– Tuesday with the club
– Thursday with the club
– long run on Sunday with the club. These should be run at a slower pace (above).
This ensures you get a balanced training programme – the correct level of mileage but also quality sessions on Tuesday and Thursday that will get you running faster and more efficiently.
Remember the two golden rules of marathon training (1) avoid doing more than 50% of your weekly mileage in one run and (2) avoid increasing your mileage by more than 10% per week, if you use the 4 week training cycles these give you a drop in weekly mileage at the end of each cycle.
The schedule springmarathon2020v0.2 focuses on the London Marathon and Milton Keynes marathon, where most of the club’s marathon runners will be. If you are planning to run a marathon that is not on 26/4 or 3/5 then please let Chris Leigh know and he will adjust the schedule for you.
Upcoming EventsNov21Thu7:15 pm Lamppost hills @ Fairlands valley, main car park, six hills wayLamppost hills @ Fairlands valley, main car park, six hills wayNov 21 @ 7:15 pm – 8:15 pmOur favourite hill session! Meet in the main car park at Fairlands valley lakes, six hills way. We will warm up and then complete a series of lamppost based hill repeats in Kenyan style.Nov24Sun8:45 am Sunday training run – split run ... @ budgens car park, Great Ashby wayNov26Tue7:15 pm 20:20 out and back tempo session @ Hampson Park, Webb Rise20:20 out and back tempo session @ Hampson Park, Webb RiseNov 26 @ 7:15 pm – 8:15 pmOur 20:20 tempo run is a great way to practice pacing and in particular understanding what your tempo pace is. It is suitable for all abilities.