Marathon training example
The article below comprises David's coaching analysis of a detailed article from the Spanish Federation Coaching Symposium 1999. It most definitely isn’t a schedule you should try and copy at home. However, it shows a load of good practice in getting to your potential over the marathon. Try reading the article through once without looking at the annotated coaching points and then again, thinking of how, or if at all, you might apply some of the suggestions and comments to your own running.
FABIAN RONCERO – TRAINING FOR A 2.07 MARATHON
Age 28/1998
Height - 1.71 (5,7 1/2)
Weight - 56kg/124 lbs at Rotterdam 1998 [1]
Body Fat - 9%
VO2 Max - 83
Resting pulse - 42
Maximum Heart Rate – 183 [2]
Haematocrit - 43.5%
Anaerobic threshold (AT) tested at 3.1mol/l, at 170 HR, ie c 90% of max HR, 2.58/km pace for Roncero at peak [3]
We determine the AT at about 4 Mol/l of blood lactate, which is about quadruple the resting level. This for FR is 90% of VO2 Max, in most good marathoners the level is about 85%. In principle marathon runners can do the whole race at about that level.Tactically, and always in the context of the competition on the day, it is very important not to exceed the AT pace. So we pace the race:-
1 st Half - 50% of total + 15/20 secs
2nd half - 50% of total - 15/20 secs [4]
Ideally we vary the training terrain for both physical and psychological reasons. We combine road, country/off road and track depending on the duration and type of running to be done. Fabian, againnt my views and because he is excessively preoccupied with splits and times, still carries out too many sessions on the track, which risks injury because of the overload and stress that occurs on the bends. [5]
At the top level, it is recommended that if you are running two marathons per year that after each two years you take one away from the marathon and concentrate on improving your 10k time. With money and increasing championships this trend is increasingly difficult. [6]
As a minimum, 3 months between marathons. The major organic trauma of a marathon is mainly over after 15 days, and if there is then a gradual reintroduction to training it follows that you will lose some form. After this regeneration I usually allocate a microcycle (9 days) to introduce some short speed work to recover the basic speed that is lost after a marathon. [7]
An annual racing programme something like the following [8] :-
- 5-6 XC races
- 4-6 road races of 10-21k
- 3-4 track races 5 or 10k
- 2 marathons
Total 14-18 races (If there are 2 x c 6 week periods of no racing post marathon, this equates to about 1 race every 2 1/2 weeks most of the rest of the year)
We take special care about flexibility to avoid the tightness and cramps in the final stage of races. [9]
For a marathoner, to improve the AT we use speeds only slightly quicker than that of the race. For a 2.07 man, 3.00/Km, we rarely use speeds quicker than 2.50/km and that is in reps of 1000m [10]
The AT is more a metabolic indicator than a cardiac one. The Heartrate gives the coach an easy control marker but the true one is the blood lactate level. We test this by the standard measure of 5 x 2k with 45 secs rest to take a blood sample after each rep. The pace increases from 6.20 to 5.55. The AT is the level at which the lactate stabilises. We then confirm this the next day with 7200m run at AT pace (the pace of the last of the 2 k reps) - 3.2k then 4k after a full recovery, with the HR and blood lactate again recorded in his test. [11]
We train in 9 day microcycles within which are 3 x 3 day cycles of medium- intense - easy, and an active or absolute rest, depending on the athlete, each 10 days.
For a double periodised year we have:-
Base - 8 to 12 weeks
Specific - 5-8 weeks
Competitive - 6-8 weeks
Variations apply when marathons are not evenly spread over a year eg Big City race - March/April followed by Champs Race August
Rest and regeneration 15 days as said above.
Strength and Conditioning
- Circuits
- short hills - 30-40m
- Running technique /drills
- Multi jumps [squat thrusts , burpees, Star jumps]
- Flexibility [12]
Aerobic Conditioning
A - Steady varied pace runs
- Recovery running - c6.30/6.40/m
- steady state Pace 3 - c 5.45/m, 75- 105 mins
- Steady state Pace 2 - c 5.10/m - 30-50 mins
B - Extensive resistance work
- Steady state pace 1 - c 4.40 - 4.50/m, 20-35 mins
- reps of 1000 to 4000, Recoveries between 1 and 3 mins, 6-10 x 1000m and 2-3 x 4k. Slightly quicker than steady State pace 1 above, exact speed subject to form
- progressive continuous pace, in groups of either 1-2-3km. eg, at his peak - 3km at 5m/mile, 3km at 4.32/mile. It's interesting to note how in this sort of running one can achieve a pace that it seems really hard to achieve in a rep session.
Apart from the lactate tests as above we do a test 1/2 marathon race three weeks pre-marathon, that's enough to know his state of form. What I consider to be the real key parts of the training are those in the rep sessions and the steady state pace 1 as above. [13]
To summarise, endurance training for marathon is different from other distance races as the type of endurance is different. General training is the improvement of the heart's efficiency, specific is the threshold work, the use of oxygen and the type of energy source used. The marathoner has a double task, both to raise the AT to enable faster running while the oxygen use is in equilibrium, whilst also always trying to run the greater part of the race using glycogen rather than fatty acids.
A marathoner cannot keep increasing the speed of the interval work except in the basic and early specific training so he has to work at increasing the quantity of work and/or decreasing the recovery, or a mixed system that the Italians call 'fast recovery' eg running the recoveries at c 6min/mile. In the comp period, we increase the pace a bit (the lactate test guides this) and slightly reduce the quantity. We keep the pace not too intense to ensure the quantity is maintained and that only a short incomplete recovery is needed. [14]
A minimal amount of anaerobic work - about 1% - is included, it has an effect against the monotony of the training. In brief, the steady state paces 2 and 3 are the keys of the Basic training, in the specific period mainly Pace 2 and Pace 1.In the comp period it's the reps and Pace 1 that become the key elements.
On the mythology of mileage, not all miles are the same. In terms of 9 day cycles [not 7, note], we range around the following:-
- Basic 140-165 miles
- specific - 175 - 200
-competitive -160-175
We are not speaking here of a rigid system. [15] In the base period, the training lacks much variety though we can substitute a race for what is deemed the most intense session. In the specific period, we do the same except for any key races. In the competitive period we don't have that approach. [16]
He has never been to altitude, except 3 weeks in the summer prior to Carpi in 1996, when he went to Navacerrada (1800/2200m) as much to get some peace and cooler temperatures as for the altitude benefits. (Since then he has had several trips to altitude, always with close training partner Jose Rios).
Races in build up to 2.07:-
8 weeks out - Spanish Club XC - 2nd
6 weeks out - Spanish National XCChamps - 3rd
4 weeks out - 10th in World XC 12k, Marrakesh (2nd white runner)
2 weeks out - 27.14 Euro Challnge 10,000, Spanish record still standing [17]
Marathon - 2.07.26
5 key comps in 8 weeks, without doubt, too much [18]
w/e 1 march
m 25k at 3.50 14k a 3.30 [19]
t 20mn w/u + 7k at 3.20 15k a 3.50
w 15k at 3.25 20mn sw/u - 8 x 1000 at 2.45 (2 min rec)
t 24k at 3.50 13k building pace + drills [19]
f 5k w/u - 10k tempo (told to do 30.30, did 29.07!) -5k w/d
pm 14k at 3.50
s 15k at 4.00
s 5k w/u - 2 x 4000 (11.15) [3 mins] - 5k w/d
pm 11k at 3.40
w/e 8 march
m 16 k at 3.50 17k at 3.40
t 16 k at 3.40 6k w/u - 8k in 23.36, 5k w/d
w 16k at 3.50 6k w/u 4 x 1k av 2,42 + 1 x 2k in 5.23 [2 mins] - 5k w/d
t 18k at 3.20 12k at 3.50
f 16k at 3.50 12k at 3.30
s 10k at 4.10
s SPANISH XC CHAMPS - 3rd
w/e 15 March
m 15k at 3.50
t 12k at 3.30 22k at 3.30(last 3k in 9.00) [19]
w 10k at 3.50 10k at 3.50 - 5 x 2k Av 5.40[2mins]
t 12k at 3.30 25k at 3.30 [19]
f 11k at 3.30 20mins w/u - 11k in 31.26 - w/d
s 13k at 3.50
s 21k at 3.30 7k at 3.30
w/e 22 March
m LACTATE TESTS - 6 x 2k [45 secs] Rep 1 6.20; Rep 6 5.55, each one 5 sec quicker pm 11k at 3.50
t lactate confirmation - 7k at lacate t'hold pm 11k at 3.50
w 12k at 3.30 23k at 3.30 [19]
t 20min w/u - 2 x 4k in 11.45 [4 mins]
f REST
s 11k at 3.50
s WORLD XC 12k MARRAKESH
w/e 29 March
m 20k at 3.30
t 16k at 3.30 - last 3k in 9.00 24k at 3.50 [19]
w 11k at 3.30 30 mins at 3.50 - 3 x 3k in 8.30 [4 mins]
t 17k at 3.30 30 mins w/u - 14k in 44.02! - w/d [19]
f 17k at 3.30 26k at 3.30 [19]
s 15k at 4.10
s 14k at 3.30, then into 6k in 17.30, then into 2 x (300-400-500) at c 5k pace [1mins/4mins between sets]
w/e 5th April
m 17k at 3.30 7k at 3.30 then 16k at 3.05
t 17k at 3.30 21k at 3.30 [19]
w 15k at 4.00 30 mins w/u - 5 x2k Av=5.34[2 mins]
t 17k at 3.30 20k at 3.30 [19]
f 15k at 4.00
s IBERIAN 10,000m CHALLENGE - 27.14.4 Spanish record [20]
s 21k at 3.30
w/e 12th April
m 17k at 3.30 20k at 3.30 [19]
t 12k at 4.00 20 mins w/u - 3 x 4k Av 11.36 [3 mins]
w 17k at 3.30 21k at 3.30 [19]
t 11k at 3.30 15 mins w/u - 12k at 3.05 - 20 mins w/d
f 17k at 3.30 20 mins w/u - 10k in 29.05 - 15 mins w/d
s 16k at 3.50
s 17k at 3.30 20 mins w/u - 16k at 3.05
w/e 19th April [21]
m 17k at 3.30 20 mins w/u - 16k at 3.05
t 11k at 3.30 21k at 3.30
w 11k at 3.30 30 mins w/u - 8k in 24.20 - 20mns w/d
t 11k at 3.30 30 mins w/u - 4k in 11.40 - 20 mins w/d
f TRAVEL 11k at 3.30
s 10k at 4.00
s ROTTERDAM MARATHON 2.07.26
Comments from Roncero to questions from other coaches:-
'Leaving work was a fundamental reason for my progress. I spent 5 years working in a film business, doing 8.00 to 3pm. I did 100 mpw, twice per day. What happened? I had a haematocrit of 38% because I slept 6-7 hours. I arrived early so I could train at break time, and again in the evening, but that way you just don't absorb the training. 4 months after leaving work I was Spanish marathon champ, which says it all.' [22]
'With 27.14 what can you do in a WC/OG? Perhaps 5th behind Gebre, Tergat and others. With 2.07 where might you come? You could win. That's how I addressed it'
A separate schedule of Roncero's summer prep age 21 when he was a 3k/5k type (14.11 for 5k) was also shown, far less volume, much more at 1500/3k race speed, even some reps at 800 pace, weekly total about 90kms. Plenty of technical drills which says Ferrero - 'in the amount of running he does now there is just no time or energy to do these. This is why Fabian runs like the angels'. [23]
COACHING POINTS/ANALYSIS
All points numbered on the document
1 The height/weight ratio is – as invariably for elite long distance runners – very low. For people I coach, they are invariably aware of this point without me raising it, and we discuss how important they wish any weight/nutritional management issues to be in the context of the level they are at and aspire to.
2-3 – His HR data is not exceptional, indeed his maximum HR is relatively low. The exceptional feature is his AT as a very high % of his MHR – 90%, so an even higher % of his VO2 max. Also notable that the AT is used as a fairly tight predictor of target MP (assuming the marathon race is on an ideal course in ideal conditions). I believe that a well trained runner can, using races over ½ marathon in the build up to a Marathon, get to almost as precise a prediction of MP without having access to scientific field tests such as these.
4 A similar level of detail on the slight negative split. From what I have read in Pfitzinger’s book a slowing down of about 60-90 secs in the 2nd half seems a more viable physiological balance (championship races often the exception to this where times are not a factor and the first 20k may be extremely conservatively paced ) and I advise my runners – if well trained physically and mentally tough enough, to plan for a 2 mins or so drop off in the 2nd half, most of this coming in the last 10k of the race.
5 ‘More than one way to skin a cat’ – very few runners, elite or lower level, would carry out Roncero’s bigger rep sessions on the track. Medium term it worked for him though from 2001 to 2006 his running career was wiped out by 2 or 3 achilles operations
6 The issue of frequency of marathon races is interesting, and the idea of taking a year away from them with a 10k focus, even after one has chosen the marathon specialisation is interesting. Below real elite level, in the UK, it is hard to dissuade some runners from the annual ‘magic’ of the FLM to see the bigger long term picture.
7 This looks like a typical recuperation and back into training approach. What many runners I think miss here is the ‘SHORT speed work point’ – ie , as I understand it, a duration sufficiently short (with enough recovery) to ensure that there is no building up of anaerobic running, so that what is suggested here is running fast but controlled and fairly fatigue free.
8 A good balance and notable that apart from the marathons the race distances are kept not overly long – maybe only 2 or 3 other road races over 10k (20k or 21k) and XCs up to 12k the IAAF distance I advise most runners to work to a similar pattern and the usual pattern is that they race slightly more frequently. This links to points 15-16 below – in the general training period there is less precision over which races are done, and they can generally, and with some parameters of flexibility, be used instead to ‘tick the box’ of a hard training session at the relevant race pace. During the marathon build up, when key sessions and long runs need to be fitted together more carefully because of he combination of intensity and volume, races should be more carefully chosen – longer races because of the need to recover from them before tackling hard training again; shorter races because they can actually produce the ‘wrong’ sort of fatigue/challenge and have little benefit towards the goal marathon race.
9 A key point for long distance runners – particularly as they get older and the ageing process, combined with running’s tendency to shorten the muscles.
10 An important point. Often I think too much marathon ‘speedwork’ at club level is done a too fast a pace eg the ‘typical’ club session at 3k pace or even 1500 pace in short reps, with a longish recovery. Maybe some coaches and runners don’t realise that by skirting around MP/LT in all their training (ie doing it all much faster or quiet a bit slower), they aren’t doing anything to stimulate its improvement. Hence, in part, why so many reasonable club runners perform so relatively poorly at marathon in the context of their 5k/10k speed, which will more directly benefit from these faster sessions. Perhaps one point that explains senior elite runners’ focus away from vVO2 max type sessions is that they may have spent many years developing it prior to marathon specialisation, whereas for many club runners they have less years of such training in the bank so maybe a greater capacity to improve it.
11 I like this phrase about the difference between a useful indicator (HR) and the ACTUAL state of blood lactate as the truth of what’s happening n the body. In practical terms this is only viable if lactate tests are done accurately and systematically as per this typical Spanish test which their Federation has used for about 15 years for its elite. It does reinforce to me that HRMs are useful but too many runners maybe rely excessively on them
12 Increasingly I see the point of this S+C emphasis and particularly where in the training macrocycle it occurs. Gradually I am trying to have runners include all these elements in their training and to appreciate the purpose and benefits of it; and similarly to realise that at a certain point in the running build up they cannot do everything and the S+C needs to be scaled back – I explain it as saying that at some point in each running programme they need to accept that they have built their S+C up to a certain level and that’s where it should be kept for the rest of the running challenges in the macrocycle. Although it’s hard to prove, case histories of runnesr I coach indicate that structured S+C has a clear effect in reducing injury frequency, maybe more clear cut than linking it to direct/significant performance improvements
13 Again, I try to adopt this approach (and also ties in with low key approach to HRM usage) I agree that as long ast he runner is focussed on working hard/long at the right sort of intensity in structured sessions 2 or sometimes 3 times per week (often 5 per 14 days in fact) I am not too bothered about the pace of the easy recovery or easy/steady runs, and nor should they be, indeed I may suggest to some that they use a HRM to ensure their HR stays BELOW a certain level to those who I think do their easy runs too fast and their faster sessions to slow because they have never allowed appropriate recovery. I don’t particularly encourage runners to use fixed regular routes for steady runs so they don’t get into the timing of each run and pace calculations etc. Bu I do expect a committed robust approach to the key runs and sessions which is where training progress is more usefully shown in my view.
14 An interesting point on progressing interval/rep sessions. Almost the opposite of what an endurance runner of lower distance might focus on. The ‘fast recovery’ is what Peter Thompson wrote about in AW under the Lactate Shuttle title. I have noticed this as a common feature of Italian and Spanish elites – the pace of the fast stretches in these sessions looks relatively modest – it is only when the detail of the ‘recovery is noted that the true level of the session is taken in. I have tried these sessions with my coachees. Some find it extremely difficult to manage the recoveries at the relevant pace (which should be close to their target/notional MP). Instead I have stayed with the combination of less brutal (but still short) recoveries in interval/rep sessions at 3k/5k/10k pace, combined with regular hard reps of long duration with short jog recoveries (eg for a seasoned marathoner this may peak at 4 x 13-14 mins at c ½ Marathon pace, 2 min jog recovery.
15-16 see point 9 above
17-18 These are 2 outstanding performances in any context and particularly so in the build up to a marathon, with very little taper for the 10k or WXC and fairly promptly straight back into marathon build up. I am aware that these performance , both in themselves, and in the context of them within a build up rather than as a true peak in themselves, raise the suspicion of doping. The performances – Spanish records – are almost identical to the UK records so I don’t assume there is a UK monopoly on European standards and the combination of a quality athlete/precise coaching/professional lifestyle and cutting edge sci/med back up has a major role in these results
18 It’s interesting that even with these amazing performances, the coach still suggests that the runner is over-racing! That’s indicative that this is ultimately an art not a science ie would the marathon have been a bit quicker if the lead up races hadn’t have been of such a high level?
19 I’ve picked out 11 such training days as ‘19’ The key point- fundamental in terms of ‘typical’ marathon planning and training , is that the traditional build up of the ‘long run’ is very different from many runners , There are almost no runs whatsoever over 25/26k (15-16 miles) . What there are instead are many days – 2 in most weeks – where Roncero covers something close to the full marathon distance, or even exceeds it – 37 up to 44k- , in 2 runs, mainly about 5.30/5.40 per mile. It doesn’t state the recovery between these 2 runs nor the exact rationale behind them, though usual training times for athlete sin the Spanish HPCs are about 10.30am and 7pm. It does mean that, at this pace, he almost never ran more than about 85/90 mins in a single run, albeit while logging regular weeks of about 200km +/_. He carried out occasional runs where the last 3k of a 40k day were at 3 mins per km, and also days immediately after about 40 k of good quality running when he would do hard sustained runs or reps at below 3 mins per km, getting towards 10k race pace (when this was 27.14 pace!) I can see how collectively, day in day out over many weeks, this prepared him physically, physiologically and mentally to tackle at marathon at an average of 3.01/km, even without getting the traditional ’time on feet’ run .
20 This is an extraordinary performance to achieve in the context of the very heavy volume and structure of the previous few days training!
21 I find this ‘taper’ in the final week extremely unusual in its sheer volume – up to 20-30k per day even just 4 or 5 days pre-marathon. Whether there is just a habit of volume that the runner refuses to let go of, or whether there’s anything more sinister (needing 2 bouts of running per day to prevent the thickened blood from causing health problems?) I don’t know.
22 Again an important point relating to the quality and quantity of rest for serious runners. How they spend their non-running waking hours is a major factor in what they can achieve during the running time. It is only at real elite level that there is opportunity to just about earn a living as a runner, so for others it is working out what the daily demands on time and energy are. Certain careers demand large hours of weekly commitment and when runners have made this choice (or it has just evolved) I work with them to see how the running and other training can be accommodated, and stress a balance of commitment and flexibility, rather than be a slave to a training schedule where this can be counter productive.
23 Well, it's a wonderful sentence to end a technical coaching article! The importance of establishing a sound technical running form at a suitable stage before the major commitment of volume (and thus time and energy) takes over later in his career. In the current running culture in the UK, this foundation work often needs to be done with mature adults coming late to the sport – and often at a stage of life where they are reluctant to focus on this element when they just want to build up the running volume. I ensure I watch how a runner runs as a starting point in any coaching input I may have. In most cases any relative weaknesses in running technique stem from a need to emphasise certain elements of S+C (point 12 above) so the 2 elements are closely linked. Usually I will describe to a runner how if the S+C element is worked on the improved technique will – eventually, as these things take time – become 2nd nature, rather than something they need to mentally concentrate on throughout their running, which I think Is not practical for a long distance run. I stress that any technical flaws have developed over their lifetime and become ingrained so remedying them will take time.