Posted: December 31, 2004

Triathlon: Training For A Winter Marathon

By: Lance Watson

Planning for and running a fall or winter marathon is an excellent way to boost your run fitness and expertise, and provides lasting endurance and strength benefits that will carry over into your next multisport season. A winter marathon will appeal to those triathletes who want to improve their running and for those who want to test out their running without the regular fatigue associated with the rigors of triathlon training. Focusing on a single sport is a change of pace for the off-season and gives triathletes something to focus on at the start of the long winter months away from triathlon competition.

You can start training for a marathon soon after your regular triathlon season has ended, using the high level of fitness you have achieved as a foundation for the higher run mileage that you will need in order to complete a marathon comfortably. Athletes who have been training for half and full Ironman distance can easily make the switch to marathon training but need to pay close attention to their bodies since higher running mileage creates higher impact on the back and joints. It is suggested that at least two weeks of active recovery be completed before the buildup.

The following 10-week training schedule outlines a progression in run mileage geared towards someone with current high fitness recently coming from racing and capable of a 3-3:30 marathon.

Every third week is an easier week to facilitate recovery and fitness. Keeping in mind that an athlete has probably raced many times already in the season, there is an opportunity to race halfway through the buildup but it is not necessary. This gives a short-term goal to focus on, gives fitness feedback and provides an opportunity to revisit racing, including pre-race nutrition and preparation.

Swimming is important to maintain for feel for stroke and fitness, and the hydrostatic pressure from swimming also helps your run recovery during the higher-mileage run phase. Finally the upper-body strength will be a benefit during a long race. Bike mileage is reduced substantially, with the focus on high-cadence spinning and efficiency.

It is recommended that most of the run mileage, especially the tempo and fartlek sessions, is done on trails to reduce the chance of injury and that athletes pay particular attention to hamstring stretching and recovery. Hard workouts reduce hamstring strength and power in runners, and if recovery is not complete they must perform their next workout with diminished hamstring strength and therefore cannot perform to full potential. Tight hamstrings can also contribute to low back pain and compromised efficiency. Proper post-workout hydration and nutrition, stretching and massage will promote repair and recovery.

The taper weeks include a major cutback in volume, especially in your swim and bike. They include some fast running to stay in touch with race-pace speed. Everything you do in the two weeks before the race should aid in getting stronger for the race but not leave you more tired.

A few reminders for pre-race strategy:

In the week before the race, try to get as much rest as possible outside of the workouts, and definitely be off your legs the day before race day. Apart from a light run, walking to register and to eat, try not to spend too much time walking around. Viewing parts of the course from a car - especially mile 16 to the finish - is ideal so you can make mental notes of landmarks on the course and then later visualize yourself running strong through the last 8-10 miles, usually the hardest of the race. Avoid sitting in the car for too long, as this can be hard on your legs too. Limit yourself to an hour in the car at a stretch.

Start hydrating well three or four days out and make an effort to drink lots in the days before the race. On Saturday you may want to drink diluted carbo drink as well to make sure that you are absorbing and topping up. You've had long-distance race experience, so do what you know works for you. It's another chance to practice your solid pre-race routine.

On race week, start to formulate your race goals in your mind, or write them down. What would make this a successful race for you, and how will you achieve that goal? Keep it internal, task-oriented and based on controllable factors. Your race plan should cover emotional state (How do you want to feel on race morning? During the race? It can be a long race - how will you deal with fatigue? If you have a lull or a bad spell in the race, what is your preferred emotional state?); physical reminders (seeing yourself running relaxed and efficient, keeping to your pace game plan and running smart, throughout the race, running well up hills, around corners); and tactics (when will you drink water and replacement drink, or take gels).

Like Ironman, a marathon is both a physical and mental test. Pay attention to the details, commit to your training and plan for success.

10 weeks to a winter marathon:
Week 1
Monday
Off

Tuesday
AM swim 1k
PM Run 50 minutes recovery

Wednesday
AM Run 15 warm-up pace; 15 tempo; 5 ez; 5 x 1km w/ 2 min rest; 15 cool down
PM Swim recovery 2k

Thursday
AM run 30 min recovery
PM bike spin 45-60 min recovery

Friday
AM Warm-up 15 min; run tempo 30 min; cool down 15 min
PM swim recovery 1k

Saturday
AM Run base 90 min (don't push this run)
PM swim recovery 2k

Sunday

Ride base 2.5 hr

Week 2
Monday
Off

Tuesday
AM Run 15 warm-up pace; fartlek 8 x 3min w/ 1:30 rest; 15 cool down
PM Off

Wednesday
AM Run 60 min easy base
PM Swim recovery 2k

Thursday
AM run 30 recovery
PM bike spin 45 recovery

Friday
AM Warm-up 15 min; run tempo 40 min; cool down 15 min
PM swim recovery 1k

Saturday
AM Run base 90 min
PM swim 2k

Sunday
Ride base 2.5 hr

Week three ez/recovery
Monday
Off

Tuesday
AM Run 15 warm-up pace; run tempo 50 min; 15 cool down
PM Off

Wednesday
AM Swim 2k
PM bike 2hrs

Thursday
AM run 30 recovery
PM bike spin 45 recovery

Friday
Off

Saturday
Run base 1hr45 minutes
PM swim ez 2k

Sunday
Ride base 2.5 hr

Week 4
Monday
Off

Tuesday
AM Run 15 warm-up pace; run tempo 60 min; 15 cool down
PM Off

Wednesday
AM Run 70 easy base
PM Swim recovery 2k

Thursday
Bike spin 45-60 recovery

Friday
AM Warm-up 10 min; 15min te; 5 min ez; 6 x 1km w/ 2min. Cool down 15 min
PM swim 1k

Saturday
AM Run base 2 hours
PM swim 2k

Sunday
Ride base 3 hrs

Week 5
Monday
Off

Tuesday
AM Run 10 warm-up; run tempo 75; 10 cool down
PM Off

Wednesday
AM Run 70 easy base 
PM Swim 2k

Thursday
Bike spin 45 recovery

Friday
AM Warm-up 15 min; fartlek 10 x 3min w/ 1:30; Cool down 10 min
PM swim recovery 1k

Saturday
AM Run base 2:15
PM swim 2k

Sunday
Ride base 2.5 hrs

Week 6 ez/recovery week (or race 15km-marathon)
Monday
Off

Tuesday
Bike spin 60

Wednesday
AM Run 45 w/10 x 1 min w/1min to 10k pace in middle of run
PM Swim 2k

Thursday
Run 30 recovery

Friday
Off

Saturday
AM Run 30 min recovery w/5 x :30 w/:30 to race pace in middle of run
PM swim recover

Sunday (optional base day or race)
AM Run base 2:15 w/75 min tempo in middle (or race)
PM swim 1k

Week 7
Monday
Off

Tuesday
AM Run 30 recovery
PM Off

Wednesday
AM Run 15 warm up; intervals 4 x 2k w/3 min; 15 cool down
PM Swim 2k

Thursday
Bike spin 45 recovery

Friday
AM Warm-up 15 min; fartlek 15 x 1 min w/1min; Cool down 10 min
PM swim 2k

Saturday
AM Run base 2:30w/90 tempo in middle
PM swim 2k

Sunday
Ride base 3 hrs

Week 8
Monday
Off

Tuesday
AM warm up 15 min; tempo 45 (fast); cool down 15 min
PM Off

Wednesday
AM Off
PM Swim 2k

Thursday
AM Run 15 warm up; 10 x 1k w/2 min (to half marathon pace); 
10 cool down
PM Bike spin 45 recovery

Friday
AM Off
PM swim 2k

Saturday
AM Run base 2:45-3hrs
PM swim recovery 2k

Sunday
Ride base 3 hrs 
Week 9 start marathon taper
Monday
Off

Tuesday
AM swim 1k all relaxed
PM Run 50 recovery

Wednesday
AM Run cruise intervals: 10 x 1k w/2 min rest. 
This should feel smooth and very in control
 - only slightly faster than your marathon pace and all around a steady focused effort.

PM Swim recovery 2k

Thursday
AM run 30 recovery
PM bike spin 45-60 recovery

Friday
AM Warm-up 15 min; run tempo 30 min (to half marathon pace only). 
Cool down 15 min
PM swim recovery 1k

Saturday
Run base 70 min (smooth; don't push this run)
PM swim 2k

Sunday
Ride recovery 90 min

Week 10 Race week
Monday
Off

Tuesday
Off
PM Run 45 min with 6 x :15 w/:30 rest pick-ups in warm-up; 
2 x 1 mile @ ideal marathon pace w/4 min rest

Wednesday
AM Ride 45 spin (optional)
PM Swim 1-2k

Thursday
Run 20 ez

Friday
Off

Saturday
AM Run 20-30 min w/7-8 min to race pace only

Sunday
Race

Lance Watson is a two-time Olympic coach and coach of Ironman champions. He works with motivated athletes of all abilities and experience levels. Lance can be reached at Coach@WatsonLifeSport.com or www.lancewatson.com.