Tempo Run or Threshold runs:
Hill running of all types develops the strength in your leg muscles and tendons without putting them under the type of stress they are exposed to during fast interval running. Run up a 7—10% gradient for 30 seconds to two minutes at a solid steady pace. Turn immediately at the top and run down the hill with a long relaxed stride, then turn and repeat without resting. They constitute key conditioning sessions. Like a threshold run, during a hill session you should be working at about 8—8.5 out of 10 and be able to utter just 4 or 5 words.
"We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon."
- Emil Zatopek, 1952 Olympic Marathon gold medalist
Who can benefit
This Program is for those who have completed the beginners FM training and want to improve the FM performance or raced 10K and HM earlier.
It is said that running a marathon is more mental than physical. So efforts are made to improve the mental skills for marathon running.
Workouts enumerated in the 10K advanced program are followed with more emphasis on building the aerobic threshold, race specific workouts and tapering. Equal importance is given to rest, hydration and fueling before, during and after the run which plays a very important role in Marathon training. Monthly, Nandi Hill run is included in the training schedule.
A runner who has two years of running experience or have raced several 10K and HM before or have completed the intermediate FM training can join this program to improve their PB performance.
A realistic goal is set based on their recent HM timing and work towards it by setting monthly short term performance goals. Several HM races will be run in build up to the marathon and goals revised.
The workouts mentioned in the intermediate FM program will be followed laying emphasis on aerobic endurance, threshold runs and race specific workouts, tapering, fueling before, during and after the run, hydration, rest and recovery, covering the shortest route etc. all of which plays an important role in marathon training.