how marathon training works
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How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
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Baltimore Marathon Training
Motivation | Results | Answers
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
““The recovery process is just as important as the hard The recovery process is just as important as the hard workouts you do”workouts you do”
If you’ve done any reading about training, you’ve probably come across this statement before, but maybe
you didn’t fully understand why it was true or how it worked. I want to use this presentation to illustrate
exactly how the workout/recovery cycle works. So, sit back, relax and enjoy!
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Joe Runner’s Original Level of Fitness
Mon | Tue | Wed | Thur | Fri | Sat | Sun
\
Day of the Week
Joe’s Hypothetical 5k Time
First, let’s set the table – Here are what the axis on our graph stand for
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
1. First Workout: Joe completed his workout on Monday morning. This line represents how Joe’s body is responding to the training
Original Fitness Level
Mon | Tue | Wed | Thur | Fri | Sat | Sun
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
1. First Workout
2. Post Workout: As you can see, post workout, Joe’s muscles are fatigued and his “fitness” is actually worse than before he started
Mon | Tue | Wed | Thur | Fri | Sat | Sun
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
2. Post Workout: Muscles are fatigued
3. Recovery and Supercompensation: Once he recovers from the hard workout, Joe’s fitness
increases.
Mon | Tue | Wed | Thur | Fri | Sat | Sun
1. First Workout
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Great, so how do I put that together in a training plan?
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1
Mon | Tue | Wed | Thur | Fri | Sat | Sun
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1 Workout #2
Mon | Tue | Wed | Thur | Fri | Sat | Sun
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1 Workout #2Workout #3
Mon | Tue | Wed | Thur | Fri | Sat | Sun
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
NEW LEVEL OF FITNESS!
Mon | Tue | Wed | Thur | Fri | Sat | Sun
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
I Get It!
But, what happens if I workout again before I am recovered?
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1
Mon | Tue | Wed | Thur | Fri | Sat | Sun
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1Workout #2
Mon | Tue | Wed | Thur | Fri | Sat | Sun
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1Workout #2
Workout #3
Mon | Tue | Wed | Thur | Fri | Sat | Sun
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1Workout #2
Workout #3
Mon | Tue | Wed | Thur | Fri | Sat | Sun
No Fitness Gained
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Wow, that makes sense, but how do hard workouts and medium workouts
fit into the equation?
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Hard Workout = A lot of fatigue
Mon | Tue | Wed | Thur | Fri | Sat | Sun
Example of a Hard Workout
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Hard Workout: And it takes a long time to Recover
Mon | Tue | Wed | Thur | Fri | Sat | Sun
Example of a Hard Workout
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
But a LOT of fitness gained once you recover
Mon | Tue | Wed | Thur | Fri | Sat | Sun
Example of a Hard Workout
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Example of a Medium workout
Mon | Tue | Wed | Thur | Fri | Sat | Sun
Medium Workout: Not as much fatigue or recovery time needed
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
But, you don’t get a BIG gain in fitness
Mon | Tue | Wed | Thur | Fri | Sat | Sun
Example of a Medium workout
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
So, how does it all come together…
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Mon | Tue | Wed | Thur | Fri | Sat | Sun
Hard Workout Assigned
5k
Tim
e
22:00
18:00
First, we have a hard workout
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Mon | Tue | Wed | Thur | Fri | Sat | Sun
Easy Recovery Runs or Off Days Assigned
5k
Tim
e
22:00
18:00
Second, we have easy recovery runs or off days in between the hard workouts to facilitate recovery
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Mon | Tue | Wed | Thur | Fri | Sat | Sun
Medium Workout Assigned
5k
Tim
e
22:00
18:00
Third, we assign a medium workout to capitalize on the fitness gains from the hard workout to keep improving fitness or to get ready for another hard workout
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Mon | Tue | Wed | Thur | Fri | Sat | Sun
Medium Workout
5k
Tim
e
22:00
18:00
Combining the easy, medium, and hard workouts in the right order and frequency is the way in which you can start running faster.
Hard Workout
Easy Run
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
This is the foundation of your training plan This is the foundation of your training plan and why your runs are scheduled in the and why your runs are scheduled in the
order they are. By being smart and running order they are. By being smart and running the workouts as closely as planned, you’ll be the workouts as closely as planned, you’ll be setting yourself up to improve and to keep setting yourself up to improve and to keep
getting faster! getting faster!
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