Are you getting ready for the one of the upcoming marathons in bangalore? If so, you are not alone. There are plenty of marathon runners in India just like you getting ready for their big races.
The key tactic I teach is getting the athlete prepared by training at paces that far exceed their goal race pace. You cannot get race pace to feel more manageable by doing long, slow running.
Ive always believed that long slow running produces long slow runners – Sebastian Coe, former world record holder for 800m
So, you need to spend a higher percentage of your weekly volume training faster than your goal marathon race pace.
How To Race Better at Your Upcoming Marathon in Bangalore
- Start running your long runs faster. I recommend wearing a heart rate monitor and conducting these runs at 160 beats per minute. Why? You teach the body to clear lactic acid faster than it is building up in the bloodstream. This is why so many of the world’s top marathoners make it look so easy. They have spent a higher percentage of their weekly mileage at speeds at, near or far below their goal marathon race pace. That being said, you need to alternate doing one, faster long run followed by an easy, relaxed long run. This will provide sufficient time to recover from the harder paced long runs.
- Extend the distance of your long runs. Perhaps, you have not been running far enough during your long runs? Running longer teaches the body to burn fat more effectively and will make you incredibly strong.
- Train at your anaerobic threshold. Studies have shown that we race at this intensity. So, running at a heart rate of 167 to 174 beats per minute is optimal. Be patient with yourself, this is very high level running. It takes time for the body to adapt to training at these speeds. Think incremental. So, the first few weeks of your training should be gradually extending the amount of time you run at these heart rates. Furthermore, as you get fitter you will be able to run longer and farther at these same heart rates.
Closing Thoughts and Tips
- Invest in a RunDreamAchieve e-Course. I have created courses for athletes who specialize in the half marathon to marathon events. If you want to know exactly what you need to do to break the 3 and 4 hour marathon check out our e-courses.
- Invest in RunDreamachieve University. This is a private community for only the most serious, dedicated athletes who seek one-on-one weekly interaction with me. I create personal videos to answer private members questions and concerns regarding their training and racing.
- Practice fluid and calorie ingestion during your tempo and long runs. Often times, athletes neglect this critical step in training. In addition, they do not drink enough in the race itself. Your body needs that energy so this cannot be ignored. You can have all the motivation in the world but if neglected your race performances will suffer.
So, if you are preparing for upcoming marathons in Bangalore I strongly recommend the above mentioned tips. Feel free to contact me with any questions.