The three basic rules for training for a marathon:
The runner must develop the necessary running autonomy to conclude the marathon.
Riding 35-37km in training is a guarantee that you can finish the marathon with good muscle conditions. The most specific session in this regard is that of the long slow distance (LSD). The LSD is used to: adapt the joint structures to support the load resulting from the impact of one’s body weight on the ground, improve the use of fatty acids as an energy source, adapt the mind to extended periods of physical effort, improve the efficiency of the thermoregulation mechanism.
The LSD should be carried out on tracks with ups and downs, because in the uphill and downhill sections, by varying the mechanical action, the efficiency of the racing action is improved. In addition, runners who aspire to run in less than 3 hours, should, basically, do the last half hour at a pace slightly faster than that held for the rest of the session. The ideal would be to keep the pace of the marathon, but not always so brilliantly muscular (and mentally) to bear it without discomfort. Here, therefore, it takes only a few seconds (10 “per kilometer) to stimulate the body to be increasingly efficient in the use of available energy resources, and to improve mental tolerance to fatigue. The LSD should not last more than 3 hours. However, this limit can be exceeded, especially for those runners who run the marathon in more than 4 hours, but because of the sum of running sections to other routes. To a runner who travels the distance of 42.195km in more than 4 hours, it is suggested to perform very long LSD sessions alternating 2-3km stretches of run at 1-2 ‘breaks in step.
Develop a valid autonomy to the race pace, and it is precisely the pace that is presumed to be held in the marathon to represent the most specific session to play. Even the “fast long distance” (FLD) is a fundamental training useful to improve the ability of muscle fibers to use an economic energy mixture, increasingly rich in fatty acids in favor of energy saving of glycogen. The FLD is a type of training that is placed, in terms of intensity and quantity, halfway between the slow run and the average run. Usually between the two are 30 “of difference and therefore the FLD is faster than the slow run of 15” and slower, always of 15 “of the average run.
Keep your aerobic power high.Of course, while you become a marathon runner, you are not at the same time tenecilists, but being able to run fast for a long time is a physiological quality that allows you to profitably perform the sessions mentioned above. The repetitions of the marathon runner, despite being in the distance also like those of the diecimilist, are nevertheless races with lower intensity. In the training plan, as you approach the time of the marathon, the repeated lengthening up to 5km. In some cases, you can also get to higher distances (6, 7km) but you must be careful so that the pace does not expire too much and is more like an average run workout. For aspiring runners to drop below 3 hours, they can also try their hand at intervals in which the “recovery” is carried out at a rapid pace (marathon rhythm). So, a session of 4 x 3km, with recovery of 5 ‘can be transformed into 3 x 3km at a race pace of 21km interspersed with 1km marathon pace.
And finally, a note also for those runners who do not have time ambitions, but simply start with the intent to complete the canons 42.195 kilometers. Their training is rather simple in structure. The most important session is that of the “very long”, important for the above-mentioned aspects, structured in such a way so that every 15 days the mileage of 3km is increased.