I am preparing for the London Marathon. From having run 10 km and half marathon in January and February, my focus is now 100% on the full marathon distance.
There are six weeks to go until the London Marathon, and the first few weeks have already been executed post-recovery from Barcelona.
I haven't gone from zero to full with marathon training and haven't changed things drastically. I've had some marathon-specific weeks already, but there are still things to be aware of when increasing your volume, trying something new, or aiming for longer distances than usual.
When preparing for a marathon or longer distance and wanting to increase training volume, patience is crucial. Gradually and structurally increase the load. A sudden increase in volume and intensity can lead to injuries or burnout, so balance is key. Here are some concrete tips:
1. Gradual Increase in Training Volume
You've probably heard of the “10% rule.” It suggests not increasing your weekly training volume by more than 10% at a time. For example, if you run 40 km a week, don't increase by more than 4 km the following week. Every runner is different, so it's essential to listen to your body. The 10% rule is a good guideline to have in mind when increasing your volume, especially initially, to allow the body to adapt to new loads and minimize injury risk.
2. Overall Load
When increasing training volume, consider not only the total distance but also the overall load on the body. Load depends on both distance and training intensity. If you do many tempo runs, intervals, or high-intensity sessions, it might be wise to reduce those to focus on volume, as the latter is crucial for longer distances. Remember, people are different, so you might need different training stimuli to achieve your goals.
3. Listen to Your Body
Listening to your body is key to a successful journey towards longer distances and increasing training volume. Pain, illness, stagnation, and fatigue indicate the body might be overextended. If constantly exhausted or experiencing minor injuries, consider backing off, running slower, less, or taking a break. Recovery is as vital as training, so ensure adequate rest between hard sessions.
4. Recovery is Key
Recovery is a crucial training aspect. With more training, allow the body time to recover and adapt to increased loads, making it stronger. This includes active recovery days with light activities like cycling, swimming, or complete rest. Prioritize good sleep and nutrition. Massage and self-treatment like foam rolling or other recovery devices can be beneficial. Remember, training isn't the only strain on the body; long hours on your feet, stress, and imbalance can push the body past limits, so be mindful of total load.
5. Weekly Training Structure
To avoid exceeding limits, monitor weekly volume and intensity. This gives a clear overview and makes planning training easier to avoid sudden increases or high load. A typical week might include a long run with gradual distance increases, some interval training, and much recovery training. By observing weekly volume, you can organize a structured plan ensuring necessary variation without overexertion. Again, the most important thing is to listen to your body.
