read time 5 minutes

Hey - Conor here!

Today we’ll cover:

• 🏃‍♂️ Understanding Different Types of Runs (Deep Dive)

• 🔄 The Importance of Recovery

• 🥗 Nutrition and Hydration Essentials

• 🗓️ Weekly Training Plan Example

• 🔗 Favorite Finds This Week

• 💭 Run & Reflect: Thoughts from the Road

DEEP DIVE

Incorporating various types of runs into your training plan is essential for balanced development and improved performance. But, with so many options available, it can be challenging to determine which runs to include and when.

What works for me is to keep it simple with base runs, tempo runs, interval runs, long runs, and finally recovery runs.

Let’s check them out in more detail:

1. Base Runs

Base runs are moderate-length runs performed at a comfortable, natural pace. For example, if you are running with a friend or partner, you should be able to speak in full sentences.

Base runs form the foundation of your training program, focusing on building aerobic capacity and endurance.

Typically, these runs are not overly challenging but are crucial for developing the stamina necessary for longer, more intense workouts. 80% of our runs will be base runs.

2. Tempo Runs

Tempo runs, or threshold runs, involve sustained efforts at a "comfortably hard" pace, typically around your lactate threshold—the point at which lactate accumulates faster than it can be cleared.

These runs enhance your body's ability to maintain faster paces for more extended periods by improving metabolic fitness.

Example:  

A standard tempo run might consist of a 10-15 minute warm-up, followed by 20-30 minutes at tempo pace, and a cool-down.

3. Interval Runs

Interval runs consist of alternating periods of high-intensity running and rest or low-intensity recovery. This type of training boosts speed, power, and cardiovascular fitness.

Example: 

Run 400 meters at a fast pace, followed by a 200-meter jog, repeated multiple times (6-8 times).

Intervals train your body to handle higher levels of exertion and recover quickly, which is beneficial for overall performance

4. Long Runs

Long runs are extended-distance runs designed to improve endurance and mental resilience. They are usually performed at a slower pace to ensure the ability to cover greater distances without excessive fatigue.

Long runs adapt your muscles and joints to prolonged activity, making them indispensable for marathon preparation. Gradually increasing the length of your long runs is vital to prevent overtraining and injuries.

Tip:

You can also add in some tempo blocks in your long runs at Marathon pace for example or throw in a few hilly sections to prepare for those dreaded hills that you’ll tackle come race day.

5. Recovery Runs

Recovery runs are short, easy-paced runs performed within 24-48 hours after a harder workout. They promote blood flow to muscles, aiding recovery without adding significant stress.

The primary goal is to facilitate recovery while maintaining the habit of daily running. It's essential to keep the pace comfortable to avoid undue fatigue.

Key Takeaway:

Integrating these diverse run types into your training plan can lead to significant improvements in performance, endurance, and overall running enjoyment. It's essential to balance intensity and recovery to optimize benefits and minimize injury risk.

The Importance of Recovery

Recovery isn't just about taking a break; it's an essential part of any training plan that helps you get stronger and stay injury-free. Here's how you can make the most of your recovery:

1). Rest Days: Giving Your Body a Chance to Rebuild

Taking regular rest days is crucial. These days off allow your muscles to repair and strengthen, reducing the risk of overtraining and injuries.

Think of rest days as the time when your body absorbs the benefits of your workouts, making you stronger for the next session.

I aim for at least 2 rest days per week.

2). Sleep: The Ultimate Recovery Tool

Getting enough sleep is like hitting the reset button for your body.

Aim for 7-9 hours each night to support overall health and recovery. Quality sleep helps repair muscles, boosts mood, and keeps your immune system in check.

3). Active Recovery: Keeping It Light and Easy

On active recovery days, engage in low-intensity activities like walking, yoga, or easy cycling.

These gentle movements increase blood flow, helping to remove waste products from muscles and deliver nutrients needed for repair.

4). Stretching and Foam Rolling: Staying Flexible and Loose

Incorporate stretching and foam rolling into your routine to maintain flexibility and alleviate muscle tightness.

These practices help release muscle knots and improve blood circulation, aiding in faster recovery.

5). Recovery Runs: Gentle Jogging for Active Healing

A recovery run is a short, slow-paced run that helps your body bounce back after intense workouts.

These runs increase blood flow to your muscles without adding extra stress, promoting healing and reducing soreness.

6). Recovery Weeks: Planning for Long-Term Success

Every few weeks, consider having a recovery week with reduced training intensity.

These periods allow your body to fully recover, adapt, and prepare for future training demands, helping to prevent injuries and burnout.

Key Takeaway:

By prioritizing recovery, you're not just taking a break—you're setting the foundation for improved performance and long-term enjoyment of running.

Nutrition and Hydration Essentials

Proper fueling is crucial for marathon training. When it comes to nutrition I like to keep it very simple otherwise I won’t stick to my plan. So here goes:

• Carbohydrates: Consume 3-5 grams per pound of body weight daily to maintain energy stores.

• Proteins: Intake 0.8-1.0 grams per pound of body weight daily to support muscle repair.

• Fats: Include healthy fats (0.4-0.6 grams per pound of body weight) for hormone production and joint health.

• Hydration: Drink 5-8 ounces of water every 15 minutes during exercise to prevent dehydration.

• Electrolytes: Replenish minerals like sodium and potassium lost through sweat to maintain muscle function. I like to add a pinch of Celtic Sea Salt in my water for a quick and cost-effective option.

As important as carbohydrates are, the timing of your carbohydrate intake before a run is even more crucial for optimal performance and energy levels. Here's how I approach it:

1. Large Meals (3–4 Hours Before Running): Consume a balanced meal rich in carbohydrates, moderate in protein, and low in fat about 3 to 4 hours prior to your run.

This allows sufficient time for digestion and helps maximize glycogen stores, your body's primary energy source during endurance activities.

Examples:

• Whole-grain pasta with lean protein and vegetables

• Brown rice with grilled chicken and a side of roasted veggies

2. Small Snacks (30–60 Minutes Before Running): If your run is scheduled soon and a large meal isn't feasible, opt for a light, easily digestible carbohydrate-rich snack 30 to 60 minutes beforehand.

This provides a quick energy boost without causing discomfort

Examples:

• Banana

• Energy bar

3. During Long Runs (Over 60 Minutes): For extended runs lasting longer than an hour, it's beneficial to consume additional carbohydrates during the activity to maintain energy levels and delay fatigue.

Options:

• Sports drinks containing carbohydrates and electrolytes. My go to is G1M Sport by BPN.

• Energy gels. I personally like the SIS Go Isotonic Energy Gel (Orange Flavor).

4. Individual Preferences and Tolerance: Everyone's digestive system reacts differently. It's essential to experiment with the timing and type of carbohydrate intake during training to determine what works best for you, ensuring you avoid gastrointestinal discomfort on race day.

Key Takeaway:

By strategically timing your carbohydrate consumption, you can enhance your running performance and overall experience.

A Simple Training Plan Example

We touched on this last week but I can’t stress it enough how a consistent and straightforward training plan can set you on the path to marathon success. Here's another look at a basic 16-week plan to have you flying some race day:

• Weeks 1-4: Build a running base.

  • Run 4 times per week, 3-5 miles per run.

• Weeks 5-8: Increase mileage gradually.

  • Run 4 times per week, including one longer run (8-10 miles).

• Weeks 9-12: Focus on endurance.

  • Run 4-5 times per week, with long runs reaching 12-16 miles.

• Weeks 13-16: Taper and prepare for race day.

  • Reduce mileage to allow recovery, with the longest run at 20-22 miles three weeks before the marathon.

  ⬇️ Check out the below training example for Week 2.

My Favorite Finds This Week

• Article: "The Case For 'Slow' Running, According to the Pros" – Embracing slower paces can enhance endurance and enjoyment.

• Hydration Necessities: "How Electrolyte Drinks Can Help You Get the Most Out of Your Workout" – Insights into maintaining electrolyte balance during training.

• Community Spotlight: "What types of runs have you found to have the biggest impact on performance?" – Runners share their experiences with various workouts..

Run & Reflect: Thoughts from the Road

• Community Connection: Exchanging smiles, nods (or an awkward wave) with fellow runners, feeling part of a larger community.

• Creative Sparks: Noticing how ideas for projects or solutions to problems often come during a run.

• Post-Run Reward: Anticipating the satisfaction and sense of accomplishment that comes after completing a run (plus a pint of ice cold water).

Weekly Training Recap:

This week, I found it so hard to get out the door for some of these runs (non-stop rain in Vancouver). But we got the miles done, you can take a look below:

• Monday: Rest Day

• Tuesday: 60 minute run (easy pace)

• Wednesday: Intervals: 1 mile warm-up, 5×1 mile repeats with a 2 minute rest/jog in between, 1 mile cool-down.

• Thursday: Technically a rest day but I went snowboarding :)

• Friday: Struggled through a 25-minute easy run, the leg’s were sore after the slopes.

• Saturday: Finished with a 2 hour and 15 minute long run at an easy pace, hitting about 16 miles. Luckily a friend joined me for 10 of those miles which made it a bit easier.

• Sunday: A well earned rest day.

Total Weekly Mileage: Approximately 34 miles.

That’s All for This Week Everyone

Before you go: Here are 3 ways I can help:

1. Free Marathon Calendar — If you haven’t already be sure to download your free copy and pick a marathon. Let me know which city you'll be conquering.

2. Access to Private Community — Join fellow first-time marathoners for support and tips. Reply with "Community" to get in.

3. 1:1 Coaching: — For a personalized 16-week plan, reply with "Coaching" to learn more.

Remember, each step you take brings you closer to your marathon goal. Embrace the journey, and know that our community is here to support you

Let’s build some Endurance!

See you next week,

Conor

P.S. Check out my Strava, I’m only 7 weeks away from the Vancouver Marathon.