London Marathon 2011

Virgin London Marathon, Sunday 17th April 2011.

With only months to go until our team of runners take to the streets of London for a grueling 26 mile slog, we turn to expert running coach Pat Connelly for some training tips for getting ship-shape and marathon fit!

Should my marathon training program begin with walking?

What condition are you getting started? If you have a little walking and running background, you need to walk less. If you're starting from scratch, it's advised to take two weeks of walking before you start running. Then jog for a minute. Then wait a week and in between walking breaks jog for two minutes, then add another minute, then build up that way over the period of time. You're still working out every day for an hour, hour and a half, but as you get better shape you're adding a little more running each time.

How long will it take to get in good running shape?

It depends upon the individual and what their background is, and what their genetic inheritance might be. But for the general average runner, starting from scratch, you start to feel the effects of conditioning, really, right away. It usually takes anywhere from three to six weeks before you start feeling comfortable with running anywhere from one to three miles.

Where can I find a training group?

Training groups can be found in running magazines, and other running publications. Most running shops that sell running gear have a list of running groups within the community, failing that, head to the Web and search groups on-line.

What sort of time should be allotted for my marathon training?

Training time for marathons varies, but for beginners, they're going to probably invest at least 8-10 hours a week. I feel that beginning marathon runners should start at least five months prior to the race because they have to get in condition to build up to run a 20-mile distance. They need to do that several times, so that's going to take about four months. Then, you need about a month and a half of doing that 20-mile distance before you start your taper and get ready for race day.

Should I join a marathon training group?

Whether to join a training group or not really depends on where you are and if there's one nearby. If there is, you should join a training group. It's a long tedious trip through four / five months of running, and having partners and friends join in that quest makes it a lot easier.

Should I set a marathon finish time goal?

First time marathoners, I don't think should set a finish time goal. I kiddingly say, "Yeah, maybe you'll want to finish on the same day," but really, I think for the first marathon, you want to run to finish. Time is not important. With your second marathon, you can make an assertive effort to run a particular time.

What is a basic beginner marathon training schedule?

A basic beginner training schedule is obviously running very short distances, walking short distances, run/walk short distances, or run short distances. And so in a typical program, the first week might be thirty minutes four days a week. The second week forty minutes. The third week fifty minutes. The fourth week one hour. And you build up using time really more than mileage. And when you get up to about an hour and a half to two hours then you can pick a mileage, and that would probably be in the eight, nine mile area. And then of course you'd want to go up one mile a week as you progress up to mile twenty.

When should I take rest days?

Taking rest days in your training is very, very important. You should take a rest day at least one day a week. That usually comes the day before your long run for the week. So, an example would be: Saturday - a long run; Sunday - recovery; Monday - an alternative work out. Tuesday, Wednesday, and Thursday could be one hour each, and then, Friday is off, which is a good day off to have. You wouldn't want to sprain your legs on the long run which is usually on Saturdays.

What is a marathon training log?

A training log is a diary of your running each day, and you write down in that log each day: the temperature of the day, what the weather was like, how far did you run, what was your pace, and how did you feel before and after. So, you can make an assessment of how you're training and develop your own curriculum of what to expect, and how you feel for workouts that are prescribed to your training.

What is speed work in marathon training?

To run a marathon is really slower 'twitch work', which means slower running because you are training for a distance. However, if you want to learn to run your marathon at a faster pace, you must take a training day once a week. At least once a week that consists of speed training. And that would be like going to a track and running one lap faster than marathon pace, then jogging a lap. A second lap faster than marathon pace and then jogging a lap.

What is cross training?

Cross training is a method of reaching your goals through avenues other than running. That can be anything that might work the cardio system. It could be biking, it could be a stair-master, it could be walking up a steep hill, or it could be swimming. So anything you do outside instead of running that works on the cardio conditioning system would be an alternative training.

When should I run my last long run before a race?

That is a very important decision to make. Most runners think it's a week before a race. Understand that a 20 mile run requires about a 2 to 3 week recovery, so you're not going to be recovered by race day. You should run your last long run 3 weeks prior. That will give you plenty of recovery and have fresh legs for race day. For example, if you're going to race on a Sunday, the Saturday before that Sunday, you don't run. A week before, do about an 8 miler. Two weeks before you can do about a 12, but your last long run usually should be a 20 miler, which should be your last long run prior to race day.

For more of Pat's advice on running, click here.

If you weren't able to secure yourself a place on this year's London Marathon, please come and support our runners and The Circulation on the day.

There'll be an incredible atmosphere in around the course.

If you'd like to come along and support we can provide you with a Circulation Foundation t-shirt. Just get in touch with our office.

Good Luck to everyone taking part!