If you have decided to beat your own record during a marathon this season, then the key to your success is training sessions where you hit a specific pulse. In other words, training runs during which you reach 80 to no more than 87% of your maximum pulse. If you run with this pulse, your body will get used to the marathon tempo and your muscles will adjust to suit it. It is also good for you to know that your body will be able to cope with a marathon rhythm when the day comes to take part – you can start off with a positive thought. Are you ready to get going? With these tips, success is guaranteed:
Train at least once a week within the pulse range mentioned above. An example of a good training plan would be: a short interval training session on Tuesday, a faster run within the pulse range on Thursday and a longer run at the weekend. This schedule also gives you enough recovery time.
To begin with, find a route that you can manage easily. If you have never trained like this before, do so over a short distance; start with around 5k. You can then increase the distance by 2k a week. We recommend you run 25k within the aforementioned pulse range – do this at least three times before the marathon.