12 Weeks to Abu Dhabi Marathon: My Training SECRETS Revealed
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- Опубликовано: 29 сен 2024
- Ready to run the Abu Dhabi Marathon? In this video, I'll reveal my training secrets for preparing in just 12 weeks. Watch to learn how to crush your marathon goals!
Marathon Training Week 2: Adapting When Things Don't Go to Plan | Abu Dhabi Marathon Build-Up
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Welcome to Week 2 of my marathon training for the Abu Dhabi Marathon! This week, I’m breaking down my day-by-day approach, including key interval sessions, long runs, and how I adapted when things didn’t go as planned. Whether you’re preparing for Abu Dhabi, Malaga, or Pisa marathons, or any fall/winter race, this video is packed with tips on navigating illness or injury during your marathon build-up and how to adjust your training to still make progress.
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Hi Lee, I'm aiming to run sub 3hrs for the first time, so need to up my weekly distance considerably. My question is how fast can I increase weekly distance again, to control injury risk, when I've run the volume previously? From March to June I trained for Veloforte Wales Marathon, averaging around 40km per week, topping out at 65km week, running a time of 3h 44m (500m elevation race). I've been told this result should equate to around 3h 25m flat marathon, hence shooting for sub3hrs next. I've been averaging 25km for Jul, Aug whilst deciding next race/goal. How quickly can I ramp up my weekly mileage with this context in mind, now I'm in Week 1 of a new block. I'm aware of using 10% rule when breaching new territory but unsure how running history (Past 1yr say), plays a factor. Maybe some further context I'm an ex-professional athlete regularly trained 3-4hrs per day (Football), around 5-6yrs ago. Thanks Lee, love your content.
Hi Teo, the simple answer is 10% per week, others will tell you to hold that for 2-4 weeks, then increase. The better answer is that you must listen to your body. I'd focus on running 4-6 times per week, most of those recovery/easy runs, and then insert your long run and some faster work. If you have a football background, you should be able to handle the volume increase easier, but even still...let it come to you, again listen to your body.
Hey Lee! If you're referring to the Adnoc Marathon the course has been 1 loop around Abu Dhabi now for the past 2 years, unsure on this year but if it's the same route it would not loop back to pass by the same people/areas, just wanted to share that! Goodluck with the race, such a beautiful course that one.
Thanks Mohammed, I must have ran the old route.
Why are you running your runs fasted? Aren’t your robbing yourself of performance? When I fuelled my training with intention my running got so much better.
Good shout, Moayed. I've always had relative sucess with fasted training, from a body composition point but mainly burning fat instead of sugar/glycogen as a primary fuel source-although right now, I'd prefer to be running my key sessions fueled, just waiting for a nutrition package to drop. :)
Why are you running fasted, maybe you already explained it but i didnt catch it. I also run semi fasted quite alot. I have my reasons. Just wanted to know if its just your habit or is their a deeper logic, maybe it need its own video.
I’m running about 50 miles per week now. I’m 47 and almost all of my runs are around a heart rate of 130 with a 8:45 pace. My legs are progressively getting more sore especially my calves. Should I increase my daily distance and add a second rest day?
Interesting, what surface are you running on? What does your week look like? 6 days?
@@leegrantham on pavement. 6 days per week. 8 easy, 8 easy 10-14 long, 8 easy 8 easy 6-10 tempo( alternate 5k, 10k, 15k tempo) all my tempo runs turn into threshold because by mid point my HR is 163 and by the end it’s 175+
I was doing 1 long 1 tempo and a workout. That was too much so I backed down.
I will also say that watching your channel has helped a lot. I ran a lifetime PR 5k last week of 19:20. I’m hoping to break 40 in the 10k by end of year. Using your 10k training program. But I need to be able to make it through that training..
Do you have a post workout stretching/massage routine?
Hi Lee,
had a b race 3 weeks prior to my a race where all went to plan, but emptied the tank.
wondering what to do in the weeks between as my body feels tired but i feel like i am not progressing, basically had to just run easy for a week and still don’t feel rested.
Any tips
Eat well, sleep as much as you can, don't panic, and reduce your stress levels, and know that you've already done enough to run quick in your A race, there's plenty of time, 2-3 weeks is an age when you're used to plenty of intense training. Recovery runs, walks, let the legs come back.
The weirdest thing is in fact that experienced guys like you and me could, if we are honest, actually foresee that what we are doing is going to lead to injury or as you called it diggingt a deep hole.... I overtrained so many times and still it happens now at 44 even though I reduced everything, but obviously haven't reduced intensity enough. After 40 it's even trickier to do the right thing cos we are losing performance simply by ageing at this very point.
I agree, and when something happens, I could look back at sleep, training, diet, etc and a child could see where the mistake was made.
Great words of wisdom we all need to hear thanks lee. I have a question for you. I'm currently running my local parkrun in around 24 mins all out. What about if I set my treadmill to 21 min pace (7 min/miles), then try to complete say 8 minutes at that faster pace. Then each week try to last a minute longer until I can do the whole 5k at that 7 min/mile pace eventually. Just an idea I had but maybe it's not the best way to increase my speed?
It would work. See how long you can hold that pace, and then repeat, I would say every 2-3 weeks. To get you there faster, you could add intervals at an even quicker pace in the weeks between.
Superb thankyou lee. I'm already doing intervals once a week as you suggested in your videos