Marathon training - Month 2
- ciaralitchfield
- Dec 11, 2014
- 2 min read
Second month of marathon training
The Kit
Any female runner will tell you how important a good sports bra is! It’s important to feel comfortable and supported while you run. Having a good sports bra not only reduces distraction while you run (no one needs the bounce!) but it helps to protect your back and chest from injury. Specifically for running go for a racer back bra to allow a full range of movement when your run. Swinging your arms is part of a good technique so you don’t want to abstract this. For cheap great quality bras such as the Nike Pro Bra or USA Pro High Impact Bra check out sports direct.
Week 5 – Build Endurance
This week covers 30.58 km over 4 runs.
This is made up of ~6.44km x 2, ~8km x 1 and ~9.66 km x 1. Increase your weekly average, this is essential to building endurance. Take 2 rest days and 1 Cross training day.
Week 6 – Up the Ante
This week covers 40.23 km over 5 runs.
This is made up of ~6.44 x 3, 9.66km x 1 and 11.27km x 1. Exceed your 10km training milestone to build a better base. Take 1 rest day and 1 Cross training day.
Week 7 – Push Through
This week covers 38.62 km over 5 runs.
This is made up of ~6.44 x 3 and 9.66km x 2. Get ready for a timed 10km milestone. Take 1 rest day and 1 Cross training day.
Week 8 – 10k Milestone
This week covers 26.96 km over 5 runs.
This is made up of -3.2km x 1, ~4.8km x 1, ~6.44km x 1, ~8.5km x 1 and 10km x 1. Run your fastest 10 km and note down your time. Take 1 rest day and 1 Cross training day.
Nutrition
Keep up your protein
FSA Guidelines for Protein Sources states that a source low in fat will contain less than 3g fat per 100g, high fat contains more than 20g fat per 100g. For saturated fat it must fall below 1.5g to be considered low and above 5g to be considered high. You should try to spread your protein out over different sources as outlined below:
-Red meat (1 portion a week): Grilled steak (without fat), Lean mince beef, Lean pork steaks
-Poultry (2 portions a week): Chicken breast, lean chicken fillets, turkey slices
-Fish (1 portion a week): Cod fillet, Plaice fillet, Haddock, Monkfish, Hake, Tuna steak, lemon sole, Pollock
-Seafood (1 portion a week): Tiger prawns, Grilled scallops
-Eggs (2 portions a week): 2 eggs is equal to one portion
Try to avoid sources that are higher in fat and possibly lower in protein: Mince beef, roast beef, duck, lamb, chicken pieces (thighs, legs and wings), Sausages and other processed meat
