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Marathon Training - Periodization by Sage Canaday - How To Push Yourself Harder in Exercise | Crank101

Marathon Training – Periodization by Sage Canaday

Notes on Sage’s video…

Periodization is breaking training into blocks of training to make the best use of your time.

The goal is to gain speed, strength and endurance.

The most important?

Getting in a consistent long run. Your long run might be 8 miles, 10 or 12 miles. Depends what you’re ready for. Build up to longer over time.

Build consistency before speed.

During the introductory phase. Build it up with slow easy paced running about 1 to 1.5 minutes per mile under marathon pace. Building up mileage as high as you can without getting injured.

30-40 miles a week is around the minimum recommended.

So, we want to mix different types of training to get into the best shape possible.

Most important – having the endurance to hang on after 18 to 20 miles.

Want a really well-trained lactate threshold.

Sage – 2 easy days between each quality workout. Has 9 day cycles. Does a real long run every 9 days. Takes 2 easy days then to recover. Then do a tempo run. Then 2 easy days. Then a track interval. Then 2 easy. And so on.

Can do some pretty hard long runs up to 3 weeks out before your race.

You develop speed and endurance simultaneously. They help each other out.

By running higher mileage, you can bring out more speed.

By running fast, you can build the strength in your legs to help your slow-twitch fibers handle the endurance component.

Sage’s Video about Periodization:

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