2017 BOSTON MARATHON
TRAINING CLINIC
MARCH MADNESS
SIX WEEKS TO GO UNTIL RACE DAY!
WITH
TERRENCE MAHON
TOPICS
•
Prioritizing Your Training to Maximize Your Results
•
What To Do When You’re Not Where You Think You Should Be
•
Injury Prevention and Marathon Training
•
Injury Maintenance and Marathon Training
•
Question and Answer
PRIORITIZING YOUR TRAINING
•
The Long Run
•
Tempo Runs or Marathon Pace Runs
•
Interval Training
•
Other
• Aerobic Runs
• Recovery Runs
• Off Days or Cross Training
PRIORITIZING YOUR TRAINING
Mon
Tue
Wed
Thu
Fri
Sat
Sun
March
6
Recovery /
X-Train / Off
Intervals:
High Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Shorter
Same as
Monday
Long Run:
17-20+ miles
March
13
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Longer
Same as
Monday
Long Run:
14-17miles
March
20
Recovery /
X-Train / Off
Intervals:
High Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Shorter
Same as
Monday
Long Run:
19-22+ miles
March
27
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Longer
Same as
Monday
Long Run:
14-17miles
April
3
Recovery /
X-Train / Off
Intervals:
High Intensity
Same as
Monday
Aerobic
Run
Same as
Monday
Tempo Run Shorter
Long Run:
11-14miles
April
10
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Short Run
or Off
Short Run
or Off
Short Run
or Off
April
17
BOSTON
MARATHON
PREPARING FOR THE LONG RUN
•
Race Simulation
• Race Pace
• Race Course Simulation
•
Getting Fuel and Hydration Right – Before Run
• Practice Pre-Race Breakfast
• Practice Pre-Race Time Schedule
•
Getting Fuel and Hydration Right – During Run
• Drinking in 2-3 Mile Intervals
• Carbs Every 20-25 minutes
• Gels, Blocks, Caffeine
• Caffeinated: Mocha and Citrus
• Non-Caffeinated: Vanilla and Razz
•
Shoe and Gear Test Drive
• Going With Everyday Trainer or Lighter-Weight Shoe
• Hats, Gloves, Compression Gear, etc
PREPARING FOR THE LONG RUN
•
Other Things to Consider
• Carbohydrate Depletion and Loading Test Runs
• Using energy products that will be out on the race course
• Gatorade, Poland Spring, Clif Gel
• Preparing for a Hot Day – Sweating It Out
• Preparing for a Cold Day – Cold Muscles and Energy Expenditure
PREPARING FOR TEMPO RUNS / MARATHON PACE RUNS
•
Race Simulation
• Race Pace
• Race Course Simulation
•
Getting Fuel and Hydration Right – Before Run
•
Getting Fuel and Hydration Fight – During Run
• Drinking in 3 mile Intervals
• Carbs every 20-25min
• Gels, Blocks, Caffeine
•
Shoe and Gear Test Drive
• Testing Lightweight Shoes
• Testing Race Kit
PREPARING FOR TEMPO RUNS / MARATHON PACE RUNS
•
Other Things to Consider
• Carbohydrate Depletion and Loading Test Runs
• Using energy products that will be out on the race course
• Gatorade, Poland Spring, Clif Gel
• Preparing for a Hot Day – Sweating It Out
• Preparing for a Cold Day – Cold Muscles and Energy Expenditure
PREPARING FOR LAST INTERVAL SESSIONS
•
Proper Warm-Up
•
Active Stretching, Drills, Strides
•
Allowing Body to Find Pace Throughout the Workout
•
What’s Too Fast and What’s Fast Enough?
•
Proper Warm-Down
PREPARING FOR LAST INTERVAL SESSIONS
•
Other Things to Consider
• Caffeine
• Cross Training Alternatives
• Preparing for a Hot Day – Sweating It Out
• Preparing for a Cold Day – Cold Muscles and Energy Expenditure
• When to Skip Intervals and Just Go for a Run
ADJUSTING LONG RUNS
Mon
Tue
Wed
Thu
Fri
Sat
Sun
March
6
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Longer
Same as
Monday
Long Run:
11-14miles
March
13
Recovery /
X-Train / Off
Intervals:
High Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Shorter
Same as
Monday
Long Run:
16-19+ miles
March
20
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Longer
Same as
Monday
Long Run:
14-17miles
March
27
Recovery /
X-Train / Off
Intervals:
High Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Shorter
Same as
Monday
Long Run:
18-21+ miles
April
3
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Longer
Same as
Monday
Long Run:
9-12miles
April
10
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Short Run
or Off
Short Run
or Off
Short Run
or Off
April
17
BOSTON
MARATHON
LAST MINUTE MILEAGE
Mon
Tue
Wed
Thu
Fri
Sat
Sun
March
6
Recovery /
X-Train / Off
Intervals:
High Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Medium
Same as
Monday
Long Run:
11-14miles
March
13
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Long
Same as
Monday
Long Run:
11-14miles
March
20
Recovery /
X-Train / Off
Intervals:
High Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Short
Same as
Monday
Long Run:
15-18miles
March
27
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Tempo
Run:
Medium
Same as
Monday
Aerobic
Run
Long Run:
17-20+ miles
April
3
Recovery /
X-Train / Off
Tempo Run:
Shorter
Same as
Monday
Aerobic
Run
Intervals:
High Intensity
Same as
Monday
Long Run:
9-12miles
April
10
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Short Run
or Off
Short Run
or Off
Short Run
or Off
April
17
BOSTON
MARATHON
LOWERING THE INTENSITY
Mon
Tue
Wed
Thu
Fri
Sat
Sun
March
6
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Shorter
Same as
Monday
Long Run:
17-20+ miles
March
13
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Longer
Same as
Monday
Long Run:
14-17miles
March
20
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Shorter
Same as
Monday
Long Run:
19-22+ miles
March
27
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Longer
Same as
Monday
Long Run:
14-17miles
April
3
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Medium
Same as
Monday
Long Run:
11-14miles
April
10
Recovery /
X-Train / Off
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Short Run
or Off
Short Run
or Off
Short Run
or Off
April
17
BOSTON
MARATHON
OUTSIDE THE BOX
Mon
Tue
Wed
Thu
Fri
Sat
Sun
March
6
Recovery /
X-Train / Off
Intervals:
High Intensity
Same as
Monday
Aerobic
Run
Cross Training
Tempo:
30min
Same as
Monday
Long Run:
12-14miles
Cross Train:
40-60min
March
13
Recovery /
X-Train / Off
Cross Training
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Tempo Run:
Longer
Same as
Monday
Long Run:
10-12miles
Cross Train:
30-40min
March
20
Recovery /
X-Train / Off
Intervals:
High Intensity
Same as
Monday
Aerobic
Run
Cross Training
Tempo:
30min
Same as
Monday
Long Run:
13-15miles
Cross Train:
40-60min
March
27
Recovery /
X-Train / Off
Cross Training
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Tempo Run Longer
Same as
Monday
Long Run:
10-12miles
Cross Train:
30-40min
April
3
Recovery /
X-Train / Off
Intervals:
High Intensity
Same as
Monday
Aerobic
Run
Same as
Monday
Cross Training
Tempo:
30min
Long Run:
7-10miles
Cross Train:
30-40min
April
10
Recovery /
X-Train / Off
Cross Training
Intervals:
Moderate Intensity
Same as
Monday
Aerobic
Run
Short Run
or Off
Short Run
or Off
Short Run
or Off
April
17
BOSTON
MARATHON
INJURY PREVENTION
AND TRAINING
INJURY PREVENTION AND TRAINING
•
Assessing Current Fitness and Race Goals
• Review Previous Intervals, Tempos and Long Runs
• Assessing for Fitness Jumps or Setbacks
• Making Necessary Training Adjustments
•
Taking Care of the Little Things
• Stretching
• Strength Training / Corrective Exercises
• Sports Therapy / Sports Recovery
• Listening to Your Body – When to Push and When to Rest
• Avoiding Illness – Sleep, Nutrition, Hygiene
INJURY MAINTENANCE AND TRAINING
•
Defining the Must Do List
• What do I need to do to get to the line healthy?
• How do I do it?
•
Cross Training to Keep Fitness
• High Resistance
• High Intensity
•
Managing the Injuries
• Medical Support/ Diagnosis
• Sports or Physical Therapy
• Corrective Exercises