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Canada Running Series / Circuit du Canada  CANADA RUNNING SERIES / CIRCUIT DU CANADA

Training Tips

Endurance

  1. Any distance training program consists of 4 phases:

    1. Endurance
    2. Strength
    3. Speed or Sharpening
    4. Tapering

    For marathon training the ENDURANCE and STRENGTH phases are especially important.

  2. More than anything, your ENDURANCE BASE is the key to your marathon success. The wise man did not build his house on a soft, weak, inadequate foundation.

  3. You must do the mileage. The COLLASPSE-POINT theory suggests you need to average 1/3 of your range distance per day in training for about 8 weeks, e.g. 1/3 of the marathon distance is just under 9 miles, or 7 x 9 - 63 miles per week. For beginners and novices, it may be impossible to reach this ideal plateau, increasing your mileage slowly and steadily by no more than 10% per week, but get as close as you can!

  4. You need at least 3 or 4 long Sunday runs in the 18 to 20 mile range to practice "flipping the switch" from glycogen to fat-burning in the marathon; breaking through and beyond "the wall".

  5. In the Endurance phase IT IS NOT POSSIBLE TO RUN TOO SLOWLY. It is much better to run 8 miles at a 9-minute pace than 5 miles at an 8-minute pace. YOU MUST BUILD YOUR MILEAGE.

  6. Follow the (modified) sample training schedules, always following the HARD-EASY principle. If you are going to add extra mileage, ONLY ADD ON THE LONGER (HARD) DAYS. Similarly, if you are going to add supplementary training, such as WEIGHT TRAINING, DO THIS ONLY ON YOUR HARD DAYS. You must allow yourself the greatest chance for RECOVERY on the short/easy days. Remember to allow yourself the greatest chance for RECOVERY on the short/easy days. Remember, though, in the ENDURANCE phase, all your runs are easy runs(some are easier than others)

  7. Practice your CONCENTRATION in the Endurance phase running. Don't let the elements distract or upset you!

  8. Practice RELAXING on all your runs. Run COMFORTABLY, and in a Group whenever possible. Make sure your breathing is easy, your arms are down and relaxed all the way up through your neck and shoulders, your head upright and looking straight ahead. RELAXATION and EFFICIENT FORM are crucial - if you can get to 20 miles in the marathon this way, you've won! Practice, practice, practice in training what you need for success.

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