Looking to run a sub 3:30 marathon?

We have put together a free, tried and tested marathon training plan to help you reach your goal in record speed.

Each week will include a variety of easy, long, zone 2 and tempo runs, hill and interval speed sessions as well as rest days and cross-training.

What does each run mean?

Easy Run – Easy runs should be done 30 seconds to one minute per km slower than your marathon goal pace. So if you are aiming to do 5:00km for the marathon your easy runs should be anywhere between 5:30km-5:50km.

Long Run – Long runs are key as they build the endurance in your legs so that the latter stages of the race aren't as much of a shock to the system. A lot of marathon training plans don't recommend training past 30km however we believe it helps massively to build up your distance as close to 40km mark in your training plan as possible. Long runs should be done at a slow pace, much like easy runs where you should be able to hold a conversation.

Intervals/Speed Sessions – Interval sessions are designed to improve overall speed and increase your lactate threshold. Lactate is produced and accumulates in the blood, which leads to fatigue and your legs feeling tired. Interval training is designed to help raise this point, helping you to run faster for longer. See our Casa Workouts Blog for some different intervals to incorporate in to your training.

Tempo Run – Tempo runs are a moderate-to-hard intensity training run that requires sustained effort. These are similar to interval sessions however tempo runs don't involve stopping and starting, it is continuous running at a pace you could maintain for roughly an hour max. This helps build your race day speed by improving cardio and lactate clearance.

Hill Runs – Training on hills is great for increasing your VO2, generating more power in your strides and increasing leg muscle strength. Especially if you have a lot of elevation gain on your marathon course, or even if you don't your run should feel easier with your legs being used to doing uphill runs in your training. I wouldn't recommend just running up hills and back down as descending back down puts a lot of strain on the body, maybe instead try incorporate hillier routes in your training plan.

Cross Training – Cross Training is great to mix up the repetition of always running whilst still improving aerobic fitness and muscle strength. VRTUS Bondi has a lot of Strength and Conditioning cross-training classes which are great to train with friends and build up aerobic/anaerobic fitness 

 

What do I need for my training/marathon

From personal experience, we have compiled a list of running gear that is actually worth the investment and will help you in your training and on the day in smashing your goal.

GPS Running Watch or Chest Heart Rate Monitor – One of the most useful investments you will make, this will help accurately determine your pace, heart rate and distance. One of the first mistakes I made was using Strava on my phone, it made me feel like I was running a lot quicker than I actually was so the official gun time in my race was completely different to Strava's. A watch/HR monitor is great for keeping track of your HR Zones for Zone 2 runs and being able to see what HR zone you are running in. You can set specific workouts and targets to meet. It is also handy when you don't want to have your phone in your pocket/hand for interval sessions or tempo runs.

Foam Roller – There is nothing worse than an injury when you are training for a race as it sets you back having to rest and take time off. Calves/Achilles/Hip Flexors are usually the main muscles groups that people struggle with when running. Using a foam roller at home after your runs can increase blood flow to these areas, reducing muscle pain and increasing range of motion. You can get these relatively cheap, K-Mart has a decent one for under $10.

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At Least Two Pairs of Running Trainers – You should have a comfy/cushioned pair of trainers for your easy and long runs, this will help prevent any pains and injury with the amount of kilometers you are putting in. I used the Saucony Triumph 22's for my long runs and couldn't recommend them enough. Another great pair is the Asics Superblast.

https://www.saucony.com.au/products/m-triumph-22-wht?ref=NL-Xwv

https://www.asics.com/au/en-au/mk/superblast

We also recommend a good carbon plated running trainer for your tempo, speed sessions and race day. These help give you that extra push as the trainer has a stiffer structure which makes the midsole more stable giving you higher energy return. I used the Nike Alphafly 3's, another solid pair is the Saucony Endorphin Pro 4.

https://www.nike.com/au/t/alphafly-3-road-racing-shoes-LsSh7k

https://www.saucony.com.au/products/m-endorphin-pro-4-wht?ef_id=EAIaIQobChMI9vqn4_7_iAMVhKNmAh0mHx9nEAQYAiABEgIQaPD_BwE:G:s&gad_source=1&gclid=EAIaIQobChMI9vqn4_7_iAMVhKNmAh0mHx9nEAQYAiABEgIQaPD_BwE&gclsrc=aw.ds&istBid=t&istCompanyId=929fc799-8777-407f-8f2a-b27a9f9a9253&istFeedId=61890c14-8b54-4ad4-b7bd-47baf4248e56&istItemId=mmiarqaar&s_kwcid=AL!6457!3!!!!x!!

Running Socks – I used to run in normal cotton socks and my feet would always be sore and give me blisters after running. That is why we created the CASA Performance Running Socks. They are built with a moisture wicking and breathable nylon blend fabric which protects from blisters. I used these on every run in my marathon training plan and during the marathon and never had a single blister.

www.casarunning.com/collections/socks/products/casa-running-socks-white

 

How to fuel for the marathon

Gels – Your body uses two main fuel sources when you run: carbohydrates and fat. Gels are essential for replenishing your depleted carbohydrate stores when running, they give you an extra energy boost during long distance running challenges. These should be taken during your training plan on long runs so your body gets used to them. It is recommended to take one every 30-40 mins however everyone is different, so during your training runs it is good to find out when your body feels slower and then you'll know when you need it. I personally used one around the 8km/40 minute mark and every 40 mins after. Our favourite is the SIS (Science in Sport) gels as they don't need to be consumed with water like some other gels.

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Electrolytes– Electrolytes are essential minerals that the body needs to stay hydrated. The longer/harder we exercise our body will sweat to try and cool ourselves down. Therefore we must make sure we are adequately hydrated with water and electrolytes before running, during and after. My favourite was the Pure Sports Nutrition

https://www.puresportsnutrition.com/collections/pure-electrolyte-hydration-range

The lead up & morning of the marathon – In the days leading up to the marathon, not just the night before, we should be fully hydrating our body with 3Litres of water a day and sodium which is found in electrolyte sachets. Carb loading should also be done during training and before race day to get your body used to it. Carb loading doesn't mean eating as much carbs as you want or overeating, it is consuming good slow releasing carbohydrate foods such as regular pasta, oats, white rice and bagels. Personally I had a chicken pasta with garlic bread the night before and on the morning of the race I had a bagel with peanut butter, porridge oats with banana and honey alongside water and an electrolyte sachet.