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Half and full marathon training programme: Two tips for week four

With seven weeks to go for the Airtel Delhi Half Marathon and about double that time for the Standard Chartered Mumbai Marathon, it’s time for runners to step up their preparation.

other sports Updated: Oct 02, 2016 13:19 IST
Keep your breathing easy throughout the run and stay gentle on your feet.
Keep your breathing easy throughout the run and stay gentle on your feet.(Raj K Raj/HT file photo)

October is upon us. With seven weeks to go for the Airtel Delhi Half Marathon and about double that time for the Standard Chartered Mumbai Marathon, it’s time for runners to step up their preparation, take it to the next level. The Wipro Chennai Marathon is also getting closer.

Read | How to be a more efficient marathon runner

Here’s some handy tips to help you do just that:

HALF AND FULL MARATHON TRAINING PROGRAMME: TWO TIPS FOR WEEK FOUR

EXERCISES: Remember to keep strength-training aka mother-in-law happy at all times. Focus on the exercises from last weeks and this one. Focus should be on technique. Each repetition should be done correctly and not done for the sake of doing it alone. Your running form will improve as these exercises improve your posture. Don’t let bad habits creep in.
DIET: It is important to address your diet accordingly. Also, as you are starting to run longer, the strain on the body is going to be more. You might experience knee, shin or heel pain as I am getting you to run faster for longer than probably you have done before. I suggest get your blood tests done for haemoglobin and vitamin D3. If low, it’s time to see the doctor.

MONDAY Active Rest: no running.
30-40 min easy walk-jog.

SKIP: Skip or hop in the same spot softly for 30-45 seconds. Repeat 6-10 times through the day. Reminder: Be as soft on your feet as you possibly can.
SQUATS (from 1st week): Do 25-40 repetitions. 5-7 sets throughout the day.
SINGLE LEG HEEL RAISES (from 2nd week): Do repeat 40-60 times with both legs. 5-7 sets throughout the day.
TOE CURLS (from 3rd week): 20-30 repeats, 5-7 sets throughout the day.


NORDIC HAMSTRINGSEXERCISE: (See illustration)

  • Kneel on both your knees
  • Maintain a tall posture
  • Keep your body rigid
  • Have a running partner hold your ankles firmly
  • Fall forwards slowly
  • Stop your fall short by using your hands
  • Push yourself off the ground back up again to the starting position
  • Do 10 repeats, 4-5 sets throughout the day

TUESDAY Tempo Run

  • Last week you were supposed to do 5min per km pace for 3km. Twice over. That’ll tell you where you actually stand right now and if sub 2hr is a realistic goal in 2-3 months time. Donft lose heart even if you took 15min 30sec for 5km instead of the suggested 15min. Good chance you can still do a sub 2hr soon.
  • Run 3km as fast as you can, maintaining the same pace throughout. You should be able to converse in 4-5 word sentences at one go. Rest for 2-3 min. Repeat quick 3km run again. Try to run second 3 km as fast as first 3km.
  • No, I never said I was going to make it easy for you.

WEDNESDAY Active Rest

SKIP: for 30-45 seconds. Repeat 6-10 times throughout the day.
SQUATS: Do 25-40 repetitions. 6-10 sets throughout the day.
SINGLE LEG HEEL RAISES: 40-60 with both legs. 5-7 sets throughout the day.
TOE CURLS: 20-30 repetitions with both legs, 5-7 sets throughout the day.
NORDIC HAMSTRINGS EXERCISE: Do 10 repeats, 4-5 sets throughout the day
30-40 min easy walk-jog.

THURSDAY
Rest or maybe do 30-45 mineasy walk.

FRIDAY Interval training
Last week I asked you to do 1.5 km in 7min 15seconds. Again, idea was to push you a little and give you a sense of where you stand. From now on you push as hard as you can.

After 2-3 min easy run, do 1.6 km (1 mile) in the fastest time you can, keeping in mind you need to do 4-6 repeats and your last repeat needs to be as fast as the first one. Recommended time for 1.6 km is 7min 45seconds.

Rest for 2-3 min between intervals. Take easy deep slow breaths. Have a sip or two of water.

SATURDAY Active Rest
SKIP: for 45-60 seconds. Repeat 6-10 times throughout the day.
SQUATS: Do 25-40 repetitions. 6-10 sets throughout the day.
SINGLE LEG HEEL RAISES: 40-60 with both legs. 5-7 sets throughout the day.
TOE CURLS: 20-30 repetitions with both legs, 5-7 sets throughout the day.
NORDIC HAMSTRINGS EXERCISE: Do 10 repeats, 4-5 sets throughout the day 30-40 min easy walk-jog.

SUNDAY

  • Slow easy run for 90-120 min at a slow comfortable pace. The focus is primarily on timespent-on-feet and nothing else, not speed or distance. Take walk breaks every 4-5 km to pick water and electrolytes to have a sip or two. Keep your breathing easy-comfortable throughout the run and stay gentle on your feet.
  • At all times, keep a big smile on your face. It’ll help you to let go of half your pains
Dr Rajat Chauhan is a student of running & pain and a Sports Medicine doctor. He has been organising La Ultra - The High, a 333km run in Leh-Ladakh for last 7 years now. Twitter: @drrajatchauhan