Building Endurance: The Long Run
The foundation of marathon training lies in gradually increasing weekly mileage and incorporating long runs.
These extended runs, typically performed once a week, help build the endurance necessary to complete the 26.2-mile distance. Start with a distance you’re comfortable with and incrementally increase it by one to two miles each week, aiming to reach 18-20 miles for your longest run about three weeks before the marathon.
Long runs teach your body to utilize fat as fuel, improve cardiovascular fitness, and build mental toughness. To prevent burnout and reduce injury risk, alternate between “step-back” weeks with shorter long runs and progressive weeks with increased mileage.
Speed Work: Enhancing Pace and Efficiency
Speed work into your training regimen can significantly improve your running economy and race-day performance. Include one or two weekly speed sessions, such as interval training, tempo runs, or fartlek workouts.
Interval training involves alternating between high-intensity running and recovery periods, helping to increase your lactate threshold and VO2 max. Tempo runs, performed at a “comfortably hard” pace, improve your ability to sustain faster speeds over longer distances.
These speed workouts improve your physical capabilities and boost confidence in handling different paces on marathon day.
Cross-Training: Complementing Running with Alternative Activities
Cross-training plays a crucial role in marathon preparation by providing active recovery, preventing burnout, and strengthening neglected muscle groups. Incorporate one to two cross-training sessions weekly, focusing on low-impact activities that complement running.
Swimming and cycling are excellent options for maintaining cardiovascular fitness while giving your joints a break from the impact of running.
Sprint to Success: Your NYC Marathon Preparation Partner
Runners in NYC can look to Cynergy Physical and Occupational Therapy in New York for expert guidance and support. Incorporating both running and cross-training is vital for enhancing performance, reducing injury risks, and maintaining motivation.
For inquiries or to book a session, call us at 888-462-0045. Schedule an appointment and let our skilled professionals help you achieve your marathon goals.