Ch1 Hansons Training Philosophy: Cumulative fatigue
Cumulative fatigue is all about challenging the body without reaching the point of no return (overtraining).
Components of cumulative fatigue:
- Mileage
Weekly mileage Beginner Competitive Elite (mile) 40-50 60-70 110+
In training we want to simulate running the last 16 miles of the marathon, not the first 16 miles.
Ch2 Marathon Physiology
To run marathon with more and more physiology adaptations, we have to follow some principles:
Marathon muscles
- Slow-twitch fibers (Type 1 fibers):
Use oxygen to transfer energy (areobic). Can’t be train and the quantity of this type of muscle fiber is constant when we born. - Fast-twitch fibers (Type 2 fibers):
Without use of the oxygen (anareobic). We can devide this type into two subgroups:- 2a: Can be considered to be aerobic because they have more mitochondria and capillaries than 2b fibers, they are necessary for a fast marathon performance.
- 2b: This kind of fibers can transform to type 2a fibers by training.
- Slow-twitch fibers (Type 1 fibers):
VO2max
When VO2max is raising, the following things will happen:- Circulation of the coronary arteries improves.
- Venticle walls thicken, particularly the left venticle.
- The venticle chamber enlarges.
- Pulse rate decreases.
- Increased capillary density.
- Improved mitochondrial enzyme levels and activity.
- Improved mitochondrial density
The more mitochondria we have, the more fat can be used as fuel to maintain aerobic intensity. - Increased size of existing mitochondria.
Anaerobic threshold (AT)
AT is particularly important because it has been identified as perhaps the best predictor of endurance performance.Aerobic threshold
The harder we run, the more we rely on thr contribution of carbohydrates.Running economy (ml/kg/min): How much oxygen is required to run a certain pace.
- High training volume
- speed training
Ch3 Training Program
- Weekly mileage component:
- Total weekly volume
- Easy mileage
- Easy days/ Recovery days
- Warm up and cooldowns
- (Long runs)
- SOS workouts
- Long runs
- Tempo runs
- Strength
- Speed
- Easy mileage
- Total weekly volume
- Easy run is paced 1-2 minutes slower then goal marathon pace.
- The day after SOS workout is another time you may choose a pace on the slow side.
- The day following a tempo run and the second easy day prior to a long run both provide good chances to 1 min/mile slower then marathon pace.
Table 3.1
Mon Tue Wed Thu Fri Sat Sun Weekly total (mile) Easy 6 Speed Off Tempo 5 Easy (slower) 5 Easy (faster) 6 Long 10 43 Easy 5 Speed Off Tempo 8 Easy (slower) 6 Easy (faster) 5 Long 10 45 Easy 7 Speed Off Tempo 8 Easy (slower) 5 Easy (faster) 8 Long 15 54 MON and FRI pacing should be treated carefully ang sensibly.
SAT is a day to consider thr faster end of your easy pace range.
Long runs is recommended between 1.5-2 hrs.
18-25 mile long runs is consider for runners who can run 25-mile run in 3 hrs. (4:30/km)Table 3.5 Training pace chart
Goal Marathon Time Recovery Easy Aerobic (slower) Easy Aerobic (faster) Moderate Aerobic (Long Run) Marathon Pace (Tempo) Strength 10k Speed 5k Speed 4:15:00 12:22 11:38 10:52 10:29 9:44 9:34 8:55 8:33 4:00:00 11:42 11:00 10:15 9:53 9:09 8:59 8:24 8:03 3:50:00 11:15 10:34 9:51 9:29 8:46 8:36 8:03 7:43
About training pace
Speed = 5k / 10k speed
| Speed type | distance (m) | repeat times | recovery distance (m) | Total distance w/o recovery (km) |
|---|---|---|---|---|
| 400s | 400 | 12 | 400 | 4.8 |
| 600s | 600 | 8 | 400 | 4.8 |
| 800s | 800 | 6 | 400 | 4.8 |
| 1k | 1000 | 6 | 400 | 6.0 |
| 1200s | 1200 | 4 | 400 | 4.8 |
| Ladder | 400-800-1200-1600-1200-800-400 | 1 | 400 | 6.4 |
| 1600s | 1600 | 3 | 600 | 4.8 |
Strength = tempo - 10 sec/mile
| Strength type | jog recovery pace | jog recovery distance |
|---|---|---|
| 6 x 1.0 mile | MP - 10 sec | 1/4 mile (400 m) |
| 4 x 1.5 miles | MP - 10 sec | 1/2 mile (800 m) |
| 3 x 2.0 miles | MP - 10 sec | 1/2 mile (800 m) |
| 2 x 3.0 miles | MP - 10 sec | 1/2 mile (800 m) |
MP = tempo
Tips
- The last SOS workout is done 10 days prior to the race, because after that point, SOS workouts will do nothing but make you tired for the big day.
- Tempo run tell us to control and maintain our selves.
- If you want to have a successful marathon, you are better off maintaining a steady pace throughout the entire race.
- ALWAYS include 1.5 to 3 miles WU(warm-up) and CD(cooldown).
- With the long run after a tempo run, that 16-miler might look a lot tougher than it did initially.
- If you’re too tired to jog the recovery interval, then you are running too hard!
Key words
- Mitochondria (粒線體)
- Capillary (毛細管)
- Adenosine Triphosphate (ATP)
new words
- The taper will elicit improvements of up to 3 percent.
- zap (vt.) destory; go quickly