One of the biggest mistakes I see runners make is ignoring specificity in their training.
If you want to run a PB at your next event, you need to be ticking off event-specific workouts from two months out.
What most people do is a random mix of volume, ambiguous intensity often referred to as “speed”, some group runs (typically grey zone), and then a couple of workouts they found online from Strava, social media or a free plan… that they never followed.
The truth is…. You don’t need to work on your speed …
…because marathons aren’t fast.
Running a marathon requires the ability to maximally utilise fats, spare carbohydrates, buffer the acidity of lactate production and maintain maximal running economy for the duration of the event. At no point are you required to run ‘fast’.
Tempo running should be a ‘key’ marathon training focus.
The faster you can run without burning your limited carbohydrate stores and generating lactate, the better your marathon performance. Research has shown that the speed you run your tempo runs is the best predictor of marathon performance. Better than VO2max or lactate threshold.
Trying to increase your anaerobic tolerance by smashing 400m intervals won’t be helping your marathon performance as much as long slow miles and some hefty zone 3-4 tempo/threshold workouts. You know, the ones that last over 2hrs and typically have you feeling like you’re super unfit and “could never hold that pace for a whole marathon”.
Here’s what you NEED to do to run your next PB.
- Analyse your event. Marathons aren’t all created equally, so your marathon workouts must match your event’s demands. The same goes for 5km – ultra.
- Write out your skeleton plan from now until the race. No specifics, just “Workout”, “Easy”, “Rest”, etc..
- Find some event-specific workouts add them to your plan, and note how you’ll make them fit your event. I.e. flat first half, hilly second half.
- Add a weekly high-intensity interval workout that targets a known weakness of yours. I.e. Leg speed, hill strength, etc..
- Fill the remaining days with easy zone 1 – zone 2 runs
- Stick to the plan.
Once you’ve executed your plan, you can begin to analyse your training and implement change.
Work with Me
Are you ready to Reignite Your Running in 2022?
Head to https://link.drwillo.com/reigniteyourrunning to apply for my group coaching program that hands intermediate runners the advanced level, personalised and scientifically-backed ‘here’s how you do it’ repeatable runner’s road map, so they can master the workout ‘why,’ consistently increase speed and leap towards their next PB in record time.
Get structure, workouts, and a new PB template for FREE.
You can steal my formula for smashing mind-blowing running PBs in which I outline EXACTLY how you can put together your own structured training plan with event-specific workouts in LESS THAN 10 MINUTES.
DONE-FOR-YOU Training Plans.
Need help building workouts and putting your training plan together? You NEED one of my $59 twelve-week event-specific training plans.
All workouts are locked and loaded. I outline a step-by-step approach for how you can test your threshold, set your zones, and use your data for effective, accountable, confidence-building training. Best of all, my workouts automatically adjust to your threshold and download your watch, so you’re always running at the right intensity.
1-on-1 Accountability & Guidance with Dr Will.
Want me to tell you what to do, check your training, and ensure you smash your goal event? I’d love to help you get to your next finish line with a smile on your face and a PB in your back pocket (and on Strava 😉). Email me to get the conversation started.
Enjoyed this episode?
If you enjoyed this episode and the Running with Dr Will podcast. Please, take two minutes to subscribe, rating and review. You can do that on Apple Podcasts right now by clicking here. If you are an Android user, you can follow the podcast on Google or Spotify. Your reviews will help the podcast reach more runners. Thanks heaps 🙏.