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How To Train For A Marathon | GTN's Tips For Marathon Success - YouTube
Channel: Global Triathlon Network
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(cheerful motivating music)
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- Whether it's part of
a distance triathlon
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or a stand-alone event,
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completing a marathon is
a significant challenge.
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Running 26.2 miles, or 42.2 kilometers,
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does require some structured
training and planning.
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- Yeah, and it also requires
quite a bit of respect.
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Because although we can get
away with completing a 10K,
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or perhaps even surviving a half-marathon
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on minimal training,
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a marathon is an
altogether different beast.
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So if you've run a marathon,
and you've got any experiences,
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please drop them in the comments below
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and share them with some others.
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- So we're gonna be covering
all aspects that you need
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to train for a marathon,
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whether it's your first
ever marathon event,
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or you're returning back to distance.
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We're gonna be helping
you to reach your goal.
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(groovy synth music)
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- You need to allow
yourself plenty of time
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to train for a marathon.
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If we rush things, it's simply going to
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predispose us to some injuries,
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or it's just not going to
leave us with enough time
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prior to race day.
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So, start by choosing
a race that suits you,
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considering your location,
the terrain of the event,
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even things like the cost of entry,
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and also the time of year.
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Because you need to allow yourself
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a good few months to
train prior to the event.
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- Yeah, and once you've
got that date in the diary,
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you can then work backwards from there.
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And it does obviously depend on
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your base level of fitness beforehand.
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But say you're running
several times a week,
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and maybe you've already done a 10K,
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or a half-marathon,
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then 16 weeks should be an
appropriate amount of time
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in which to gradually
build up to those miles.
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If, however, you've got a very good base,
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you can probably get away with 12 weeks.
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(groovy synth music)
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- Now, for this video, we're gonna discuss
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using a 16 week training plan.
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Now, don't panic.
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Although four months may
sound like a really long time,
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it actually just gives us plenty of time
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to build our training
up at a sensible rate.
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Along that note, try and
think of the 10% rule,
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which basically means that
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we're trying not to increase our training
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by any more than 10% each week,
being that time on our feet,
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or the mileage that we're running.
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And this just allows our body to adapt
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to the training load that
we're putting it through,
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and also hopefully avoid injuries too.
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- Yeah, training for a marathon
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obviously requires a lot of running,
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and therefore quite a lot of time.
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Aim for five to six sessions
per week, time dependent.
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If you do have more time,
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and your body can actually
absorb that training,
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then consider doing seven sessions a week,
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but make one of those
days a double-run day,
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so that you still end up with a rest day.
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- Now, base your plan
around six runs a week,
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which would consist of one long run,
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one tempo run, and interval
or speed type of run,
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one to two zone two runs,
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and then the remainder of your running
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is coming from easy, aerobic runs.
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- Yeah, and the biggest difference
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between training for a
marathon, compared to a half,
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or a 10K, is going to be the increase
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in your overall mileage,
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and also, in particular, your long-run.
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The other sessions will
increase a little bit in length,
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but not so significantly.
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(groovy synth music)
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- Now ideally, you want
to be able to reach
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20 to 22 miles for the
duration of your long run.
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So hopefully you're able
to start comfortably
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from 10 miles or thereabouts.
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And if you can then increase
that by a mile a week
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on your long run, then by 12 weeks,
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then you're going to be
up to the 22 mile points,
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which gives us a few weeks of wiggle room,
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and also allows us to taper off as well.
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- This session is all
about miles in the legs,
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time on the feet, and pace
isn't really too important.
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Ideally, you want to try
to hold a consistent pace
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throughout the whole run,
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and imagine that you're
running with someone else
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who can maintain a
conversation throughout it.
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And it's also an ideal opportunity
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to practice your nutrition.
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You've got several attempts to replicate
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what it's gonna be like on race day,
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so you can really work out
what nutrition works for you.
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So, for this you might need to
consider being able to carry
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some fluids, and some nutrition,
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whether it's in a backpack, or,
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if you're running loops in your training,
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you could maybe leave it
somewhere, hide it in the hedge,
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then you can come back and
have your nutrition then.
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That's not only going to become essential
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as your runs start to get longer,
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because you need the fuel
to be able to complete them,
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but also it's going to aid your recovery
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if you've been fueled well throughout.
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- Yes.
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Now, on that point of recovery,
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it is very much worth
thinking about the day after
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this long run,
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because as these get longer,
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they're definitely going to start
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taking their toll on the body.
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So thinking about what
you're gonna do that next day
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is really crucial.
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Ideally, some sort of easy
run, or cross-training,
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like, say, a swim.
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And to do that the very
next day really does help,
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although it is nice to think
about having a full day off.
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But we'd suggest, have that
full day off the next day.
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(groovy synth music)
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- This session is key
to marathon training.
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It's when you get used to running
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at your planned marathon
pace for chunks of time.
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It can be mentally quite tough,
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but you will see significant improvements
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in your fitness.
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- Yeah, so as a standalone session,
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we can do a nice and
easy 15 minute warmup,
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and then building, over
another 15 minutes,
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up to that chosen marathon pace,
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and then holding it for,
starting off at 20 minutes,
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and then just building that up slowly
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over the weeks, to as much as an hour.
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- And alternatively, you could actually
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incorporate this type of session
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within your long run.
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It's something that my
coach has set me recently.
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And an example would be
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seven lots of two-K at your marathon pace,
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with a rest of a one-K
thirty seconds slower,
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and repeat that seven times.
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But when you're just starting out,
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keep that at three to four to start with.
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(groovy synth music)
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- Interval sessions are a really nice way
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to mix up your training,
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and it's a great way
to start working harder
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than you are at the marathon pace.
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Now, we have got some options here
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for the type of training we can do.
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And in the first half
of your training block,
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you can focus on hill reps,
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as this type of session.
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A really good example of that might be
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five to six times three minutes
of hard, uphill running,
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with a nice, easy jog
recovery back down the hill.
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And you can increase those number of reps
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and/or the duration of the rep.
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- For something that's a little faster,
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look to doing one-K or one mile reps,
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at around your 10-K or
your half-marathon pace.
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A good example of this would be
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six lots of one-K with a
90 second jog recovery,
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but obviously start off with less,
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and you can actually aim to build it
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into a few more Ks as
your training goes on.
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(groovy synth music)
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- Now, the intensity of the
steady run is great for building
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aerobic capacity,
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and just getting miles into the legs.
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Now, it is a run that
should feel comfortable,
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but not entirely easy.
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And that should be an intensity of around
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about 3 to 4 out of 10
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on the rate of perceived exertion scale,
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or, say, zone 2, and 70 to 80%
of your maximum heart rate.
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- Yes, start these runs at
around 40 minutes in length,
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but do look to increase them
up to as much as 90 minutes.
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And you can include these
runs once or twice a week.
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(groovy synth music)
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- Then the recovery run is easy,
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and pace really doesn't matter at all,
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as long as it isn't too fast, of course.
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Now, it should be a really
easy, conversational pace,
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with an effort level of 2 to 3 out of 10,
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and its aim is really just
to get the legs moving,
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get oxygenated blood
back into the muscles.
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And this really is a run
that I do look forward to,
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because we don't even
really need to have a watch.
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- Yeah, you can include this
a couple of times a week
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as a recovery run, or session.
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A good example would be,
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if you've done a hard
session the night before,
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you could put a recovery
session in in the morning,
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and then hope your legs get ready
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if you're doing a quality
run again that evening.
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As we mentioned earlier,
the recovery session
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is not exclusive to running
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you could swap it for a swim,
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an easy spin on the bike,
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or even using the elliptical
trainer in the gym.
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If you are going to stick to running,
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then cap it at 40 minutes,
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and if you're going to cross-train,
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then cap that at an hour.
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- Yeah, and what you can also do
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is add in some spikes of speed
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just to spice things up a little.
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Say, three to four sets
of 80 meter strides
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is a really nice way of just
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giving you something to focus on,
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and also stops you from
getting really sluggish.
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And also preps you for your next hard run.
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(groovy synth music)
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- Finding the right shoe
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when training and racing
this distance is essential.
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So, if you've got a shoe
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that you're happy with
for the shorter distances,
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it might be worth considering
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getting something with a
little more cushioning,
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but look for something with
the same amount of support
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that you've got already.
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And once you've found a shoe
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that you're entirely happy with,
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it's probably worth
investing in a second pair
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so that you can wear those
in over a couple of runs,
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put them aside,
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and you know that they're
there ready for race day,
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as you don't want to be
trying to buy a new shoe
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and finding out it's out of stock
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just a few weeks before your race.
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- As well as recording
your weekly run mileage,
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do pay attention to the wear
and tear of your trainers.
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Because most shoes are
designed to last for,
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well, somewhere in the region of
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three to five hundred miles,
or 450 to 600 kilometers,
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before they basically become,
well, less than ideal.
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So it's far better to
pay attention to this,
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and preempt any possible injuries
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that could come along.
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- And as we've already mentioned,
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you're gonna be doing these longer runs,
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where you need to fuel, and
to have your own nutrition,
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so it's worth investing in
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maybe a race belt or a running rack,
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so you're self-sufficient
for your training runs,
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and then, if you find it comfortable,
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and you want to use your
own nutrition on race day,
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you're prepared.
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(groovy synth music)
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- Now this leads us on to nutrition,
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including before, during,
and post your running,
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and becomes increasingly more important
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as you up the mileage.
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Now, though you need
to be adequately fueled
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before your longer and harder sessions,
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as the time starts to creep
over an hour on your feet,
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you really need to start thinking about
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how you fuel during the session too.
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- Yeah, obviously with race day included
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and your longer runs,
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you're gonna be running for
two, three, four hours or more,
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so it's important that you
find nutrition that you like,
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but also that your body can digest.
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So it might take a little
bit of experimentation
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to work out whether it's energy gels,
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energy blocks or bars,
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or something similar that works for you.
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And if you do struggle to
consume whilst actually running,
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then it's okay to factor in a short walk
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whilst you take on your nutrition,
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and you can even then employ that tactic
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when it comes to race day.
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(groovy synth music)
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- Now, you're gonna be putting
even more stress and strain
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through your body and
legs than in general.
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So strength and conditioning
becomes even more important.
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So, considering things like mobility,
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lots of stretching, even
some running-focused yoga
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might be a really good idea.
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- Yeah, so as well as
maintaining your flexibility,
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you also need to work on your strength.
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So, think about upping your core,
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and then including some
stability exercises,
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such as single-leg squat,
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that really get your glutes firing.
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And if you do have time
to head to the gym,
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then doing weighted squats or deadlifts,
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and even upper-body exercises,
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will all help make your body stronger
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and more resilient to these extra stresses
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that you're putting on it.
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(groovy synth music)
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- Now, stick to your plan
and don't try anything new.
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If you've consistently followed
the plan that you've had
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for the last four months,
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you will be well prepared for your race.
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Factor in a taper,
reduce your mileage down
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over the last two weeks,
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and you'll be good to go!
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- And still keep in some speed work,
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because it'll help your legs
to stay feeling good and fresh,
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but just add in a little extra
recovery in-between the reps.
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And then also concentrate on
having really good nutrition,
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and try to get as much sleep as you can.
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All that's left to say is
trust in your training,
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and go out there and reap the rewards
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for all of that hard work you've put in.
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And if you are currently
training for a marathon,
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let us know how that's going
in the comments section below.
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- Yeah, absolutely.
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And if you like the look of the jackets
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that Heather and I are wearing,
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then please follow the link to the shop.
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If you've enjoyed the video,
hit that thumb-up like button.
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Don't forget to click on
the globe and subscribe
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for all of our other videos.
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If you want to see a video about
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how to avoid runner's knee,
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you can find that here.
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- And if you've got a target time
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of running a marathon under four hours,
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then there's a video to help
you with that just here.
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