Author Archives: mrv42

Progressive Running

This weekend includes the first progressive run of the sixteen week marathon training programme.

What is progressive running?

Progressive running, in its simplest terms, means gradually increasing the pace of a continuous training run. This can be done in increments of time or distance.

How will progressive running help me with my marathon training?

By gradually increasing your pace during a run you are giving yourself the best possible opportunity of achieving a negative split (running the second half of the race quicker than the first). It also helps you maintain a good pace when you are starting to feel fatigued (in scientific terms it can help raise your lactate turn point).

What evidence is there of the benefits of progressive training?

The marathon world record is getting ever closer to the two hour mark. In fact, the improvements in marathon times in recent years are quite remarkable. This is largely due to the amount of speed and strength endurance training the top athletes are putting in. Many marathon victors and world record holders have had to run negative splits to achieve their titles. Hence, running progressively coupled with the ability to utilise speed endurance in the final stages of the race are key components to being successful at this distance.

The Virgin London Marathon site provided me with my own personal favourite statistic following my run last year. From the 35K mark to the finish, the electronic chip system was able to tell me that I overtook 770 other runners in this final part of the race, whilst only 4 runners overtook me! Believe me, it was great to be feeling that good towards the end of such a tough distance. I attribute this to the progressive runs I do on the weekend that build on the interval work from the mid week sessions.

Some of the top runners refer to the marathon as a 20 mile run followed by a six mile race. I think this describes it pretty well.

Enjoy your training.

Mark

Are you running the London Marathon in 2015?

If you are, it is time to step up your training, as from tomorrow (5th January), there are only 16 full weeks to the big day.

To help club members with their preparation I am publishing the 16 week training plan I will be following, as I build up to the Stockholm Marathon in May.

This plan is designed for experienced runners who already have good strength endurance and a well developed aerobic base. I will be blogging updates, hints and tips over the weeks ahead as race day gets ever closer, as well as reflecting on the club coaching sessions Jean and I take on Tuesday evenings.

I look forward to coaching the Woodbridge Shufflers, London Marathon 2015 runners, towards achieving their personal goals over the next few weeks.

See you at club night.

Mark