running better

training tips for a marathon

from running times magazine

1. A weekly long run of 90 to 120 minutes or longer.

2. General training runs of 45 to 90 minutes and consistent double days.

Training in this zone is achieved primarily through moderately paced sustained runs of 30 to 120 minutes at 55 to 75 percent of VO2 max. What does this mean in terms of "real-world" paces? These runs range from a warm-up jog to everyday conversational-pace running. Most general training runs during the week fall into this category. This pace also encompasses recovery runs, which is running at less than 65 to 70 percent of VO2 max. This particular training zone is responsible for the following:

Improved oxidative capacity in cardiac muscle and the muscles used in running.

Improved joint and tendon strength.

Increased capacity to store fuels such as carbohydrates and fatty acids.

Increased number and size of mitochondria (the powerhouses of the cell).

Improved O2 delivery and CO2 removal through increased blood volume and capillary density

3. Progressive tempo runs.

Training in this zone involves runs primarily of 15- to 25-minute efforts completed at 75 to 90 percent VO2 max. These runs are generally defined as tempo or steady-state runs and range from slightly slower than marathon race pace to as fast as 10K race pace. The main goal of training in this zone is to complete a comfortably hard effort for a sustained amount of time. This training zone is responsible for the following:

Increased ability of Type IIa fast-twitch muscle fibers to use glycolytic and oxidative enzyme, i.e., take on aerobic characteristics.

Increased stroke volume (the amount of blood pumped in a single contraction or beat of the heart).

Increased capillary density and blood volume.

4. Intervals of 800m to 2400m repetitions at 5K to 10K race pace.

This type of training is performed primarily through two- to eight-minute repetitions at 90 to 100 percent of VO2 max, where VO2 max pace is the pace that well-trained distance runners can hold for roughly 10 to 11 minutes when running all out. This is the exact pace necessary to develop maximum oxygen uptake by the muscles. These are classically defined as interval workouts or fartlek runs, whereby the athlete runs at a particular pace and then takes a recovery jog between hard efforts. In this case, the harder efforts are performed at primarily 5K to 10K race pace. This is the fastest of the aerobic paces. This particular training zone is responsible for the following:

Increased ability of working muscles to use glycolytic and oxidative enzymes.

Increased blood-buffering capacity.

Continued activation of fast-twitch muscle fibers.

5. 200m, 300m or 400m at faster than 5K race pace.

This type of training is performed primarily through 30- to 120-second repetitions at faster than 100 percent of VO2 max. This effort is anaerobic and is considered speedwork to most. Repetitions are generally performed at roughly one- to two-mile race pace for most distance runners, although middle-distance runners are known to regularly run repetitions at 800m race pace and faster. This particular training zone is responsible for the following:

Improved functional leg strength and overall speed

Improved efficiency, or running economy, developed through increased neuromuscular recruitment

Increased ability to tolerate high levels of lactic acid through increased buffering capability.

Increased plasma volume and improved neuromuscular recruitment.

6. A recovery day each week.

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