28 oktober 2014 kl 20:24
Det finns naturligtvis många olika idéer och approacher här. Han som hjälper mig med mina träningsprogram säger så här om grundträning för en marathonlöpare:
"Committed runners should prepare well five to six months prior to a marathon race, at least. The first two to three months should be focused on 10k training. The last two to four months should be marathon-specific training. During 10k training, one should focus on consistently doing the types of workouts that lay the foundation for marathon-specific training.
Before describing my Marathon Training, let’s look at 10k training in more detail. In truth, there are many ways to prepare for this event but, in brief, two main approaches are viable:
Approach # 1: Run moderate mileage every week and do plenty of faster paced interval, tempo, or varied paced speed runs. By moderate mileage I mean ~110 miles per week for elite runners, ~90 miles per week for semi-elites, ~70 miles per week for “club” runners, ~ 50 miles per week for “local” runners, and ~30 miles per week for novice runners.
Approach # 2: Run high mileage and do less fast running. By high mileage I mean ~125 miles per week for elite runners, ~ 105 miles per week for semi-elite runners, ~ 85 miles per week for club runners, ~ 65 miles per week for local runners, and ~ 45 miles per week for novice runners.
You should not do long, fast runs during 10k training, even if you are doing high mileage. However, you could do many double day runs – two runs per day – to elevate aerobic volume. An elite and semi- elite runner using this method would run 90-120 minute per day in most cases. A club and local runner would cover 60-90 minutes of running most days (a weekly single run of 90-120 minutes is fine). A novice runner would cover 30-60 minutes of running most days (a weekly 90 minute run would be fine) and have 1-2 days of rest per week, too.
You should reach the end of your 10k training phase without fatigue, injury or malaise! Avoid the trap of racing too often: it would deplete your adaptive reserves. Use common sense and be patient. Never run “super-hero workouts” and be sure to take care of the little details like icing sore spots, backing off when you feel pain or exhaustion, eating right, and getting enough sleep. Remember, you want to be “hungry” to start marathon-specific training.
