This article is excerpted from “Comprehensive Marathon Scientific Training” published by Yuanliu.
When the weekly mileage exceeds 80 kilometers, the whole marathon breaks through the 4-hour barrier…
The key to progress after the inflection point is no longer “mileage” but “quality of training”.
Taking this athlete as an example, after his weekly mileage reaches 100 kilometers (according to the original training method), he increases his mileage further, but the training effect becomes very smooth and the progress is very small…
As the mileage increases, the marathon performance also improves.
In order to make further progress, he increased his mileage to 220 or even 240 kilometers per week (with an average of 30-35 kilometers per day), but unexpectedly, his grades did not improve or decrease (because he was too tired to eat).
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Naturally, different goals correspond to different running methods.
The most important number in the “marathon world” is mileage.
Among them, for endurance sports like marathon, physical training is the most important and therefore needs to be quantified and regulated.
The so-called training quality refers to the allocation of training volume, which is how to ‘allocate’ the same training volume into a more effective training prescription.
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For example, running for health and running for horse racing are different, The biggest difference is two points, one is the mileage, and the other is the running method used to achieve the corresponding mileage.
From the progress curve of this contestant, we can understand that starting with low intensity accumulation of mileage is indeed crucial.
But the process of getting even stronger after becoming stronger is actually not that simple (otherwise Olympic athletes only need to practice more than anyone else).
Not only will the results improve, but it can also help you lay a good foundation for physical fitness.
But he really wants to improve, so he practices more with the big brothers and sisters in the running team, His weekly mileage reached 205 kilometers, and his overall horse performance did indeed improve to 3 hours and 15 minutes, but he also became quite tired both physically and mentally.
However, this training method is not effective for those who have already run the entire marathon for 3 hours and 30 minutes (although some very few may still have the effect).
This sweet taste is really enjoyable for everyone at first, So people naturally assume that the more they run, the better their grades will be.
However, most runners are still quite confused about their mileage, which is understandable because when everyone first starts running, “as long as they have training results, they will continue to improve.” Therefore, the initial training results will be directly proportional to the mileage.
Most runners pursue better results by continuously increasing their mileage and accumulating training mileage.
But after the training volume reached 80-120K, we arrived at the “turning point” of progress, and the position of the turning point varied from person to person.
Everyone has their own running goals, some for weight loss, some for health, and some for challenging themselves to break through and achieve their best results (PB) in marathon races.
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A commuter who originally had no running experience but usually went to the gym to train on his own can actually complete a marathon in about 7 hours without running.
Therefore, let’s start with the physical training of marathon.
This is the issue discussed in scientific training.
We maintain a neutral attitude towards the viewpoints in the article and only share them with runners for reference and exchange purposes.