The making of a marathon training plan: my 2012 SunDown Marathon plan in depth review

I'v made 24weeks training plan for next marathon.

I. Background
A marathon plan is different to 5k~21k plan because it should more emphasis on endurance training  than speed. Without strong aerobic building and energy conservation training, no one could avoid hitting the wall at the last 6 miles. Hitting the wall is mostly due to glycogen depletion or injury.

Human glycogen storage(mainly in muscle) is not sufficient for the race over 20 miles. For greater distance, after glycogen depletion, fat burning will take place as energy supply. This is less efficient energy supply so the the pace will degrade a lot under such circumstance (hitting the wall). The only way to compete in marathon race is to promote fat burning from start and conserve glycogen storage for the later usage. And the only way to train fat burning is spending great time in slow ruining (lowest heart rate zone, zone1 and zone2). The reason is when you run fast, more glycogen consumed and less fat burnt.  Nowadays most endurance training implement these so-called endurance run as the training base. A more extreme way to promote fat burning is depletion training. The endurance run is following to a depletion work out because lower glycogen storage also good to induce more fat burning. I did this in my LSD since this June: run in the morning with a empty stomach, no energy supply for more than 2 hrs. I even trained my self to 30km without energy supply. That was beneficial to my latest marathon.

Marathon is a long journey to human body. Any incorrectness in form or imbalance among the muscles would lead to injury in the race. If you have nonresistant syndromes like knee pain,lower back pain. It definitely will come after you in the race. The only strategy is to cure the injury before the race and prevent the injury. The most efficient way is post run stretch and core/ strength training.

In summary, energy conservation and injury prevention are two keys for us, the mortals to succeed in a marathon. So my major part of the training is based on aerobic build. I prefer heart rate training because it could well control the intensity of the workout and convenient to adjust in a adaptive way.  I'll continue my glycogen depletion training through out. I'll do post workout stretch after each training, and perform core/ strength training in the easy days (Monday, Wednesday, Friday). And of course, weekly training is on a "one day intense one day easy" basis. Further more, as a barefoot runner, more muscles are recruited in the run, so the "running economy" would be relatively low (compared to shod runner). So I add some plyometrics to Wednesday's easy run, trying to make some compensation.

II.Plan description
1.Pace decision:
The training is on HR basis.  Easy run/ long run/ bike will be carried in HR zone2, pace run in zone3, threshold run in HR zone4, repetitions in zone5. Marathon pace will be determined by Max Aerobic Pace in the week20's test, by refer to Daniels' pacing chart.

 2. Structure
The 24 week plan is divided in 3 phase: base, build and peak, each consists 8 weeks training. Base phase focused on endurance build (build up easy run milage ) and running economy (hill repetition). The build phase continues to build up endurance (extend long run range) and begins to improve lactate threshold (tempo run).The peak phase extends running millage to the peak level to get body adapt to the stress, and teach body to run the race pace (pace run). After 3 week's taper, then race.

Each week consists 4 day run, 1 day bike, 1 day swim and 1 day rest. The intensity is distributed evenly to void injury.

3. Situational appraisal
My latest Max Aerobic Pace predict I could run a 4:45 marathon. Let work on it.

New begining: Standard Chatered Marathon Singapore 2011

Standard Chartered Marathon Singapore 2011 is the new beginning of my running career. I have decided to run barefoot, run slow, never stop run in this race. So I began my barefoot training right after SunDown Marathon in May. It took me quite a long time to adapt to barefoot running, in a very slow pace (>7min/km) and low weekly milage (~40km). All is to prevent injury and hitting the wall.

Unshod running seemed to recuit more muscles than shod running, because I found a significant cardiac drift in my heart rate when I switch to barefoot. My pace drop a lot at the same HR when I took off the shoes. But day by day, I got my reward. My foot and lower leg muscles strenghtned. Knee problem never happene to me again. The only two problems were sole cutting/piercing during run and plantar fasciitis. Just a couple of days before race, I made a pair of Tarahumara Huaraches to carry me through the rough terrain and prevent sole cutting/piercing. For plantar fasciitis, I just kept my routine post run stretch to overcom, but could not cure completely.

I intended to run slow all becasue of my last two marathons. They all hit the wall. My first one hit the wall after 28km, I finished 4:57; My second one much better, hit after 34km. I realized the biggest enemy is not muscle cramp, nor stomach cramp. It was glycogen depletion drained my stamina out. I started too fast, my body consumed glycogen too fast and burn fat too too slow. The only way to break the wall is to train body to use fat as energy source more efficiently so that glycogen storage could last longer. So I start to train slow pace, slow enough to get idea energy conserving. Before the race, I could noly do that above a 7min/km pace.

Last race in the year, still I got a sound sleep, 10:00pm to 2:30am. I had 4pieces bread and a big cup of milo for breakfast. I wear GarminFR305 and HR strap to control the pace during race. I planned to run 7:07/km but decide follow HR monitor, make sure no overshot to 159bpm according to Daniel's VDOT chart. I brought my fuel belt and iPhone. I'll make the run different.

First time I took MRT to race venue in such a early morning, thanks the consideration of the organizer. But baggage deposit and toilet at the start point was still messy. I just managed get to the pen several minites before falg off, though I started out so early. 5:00am sharp, the queue began to move, it took 8min for me to move to the start gantry becaue I was at the back of 20000 runners!


1km, one senior runner asked me if my huaraches made from Vibram sole. I told him it was brought from US. He wore a pair of VFF. A lot of people wore VFF these days in SG. He complained people overshot too much at the beginning. I did not want to overshot and let him overtook me.



3km, the road closure in China Town was partial. So runners were stuck and many had to walk.

5km, the congestion was over after Esplnade brige, people began to fly away from me. first 5km AVG pace was above 8min/km. I didn't care. Just focused on energy conserving.

13km, daybroke. I followed the parade to the EastCoast Park. OMY, I will run half of marathon here. The road was narrow.

14km, because ran slower and sweat less than before, toilet time!

17km, I met Singapore Blade Runner, he seemed to suffered from injury.

19km, I felt urgent to pass motion. Just kept running and watch out for toilet.

23km, unbearble 4km is over, I took 10min here for toilet. Than I started refrehsed.

After 25km, I could not hold my HR <159bpm, So I decide to keep 7:07/km pace.

After 28km, many people began to walk, I began to overtook.

30km~33km, awesome Marina East, still under construction, same as last year. This is where I need my huaraches. Here I met a girl ran backward, seemed to inspired the walker but in vain. I knew the taste of htting the wall.

35km, after Maraina Barrage, I was still running. I was standing from where I fell. I was back to the city.

35km~38km, awesome terrain, thanks to huaraches.

38km, Bejamin Shears Brige, the heart break brtdge in SCMS. I did not slow down. Push through the 42k and 21k people. Thanks that 10k and 5km people not here this year. Uphill was much easier than down hill, I felt hamstrings' about collapse as downing from the brigde.

42km, I'm back, without stop. I did my 1st all running marathon. My timing is 5:24:15, almost 1 hr slower than this May. But it was awesome when complete a marathon without hitting the wall. Finally I mastered the key to the success of a marathon, managing the stamina.