How to Build Up to the Marathon Long Run

Audio Transcript

Coach Tony: Hey everyone. I’m here with you for this latest episode of Extra Kick brought to you by Runners Connect. Thanks so much for joining me today.

If you have a question that you’d like one of our expert coaches to answer in an upcoming episode, you can submit it at runnersconnect.net/daily.

We’d love to help you train smarter and faster, so please don’t hesitate to ask whatever has you curious.

Today’s question comes from Heine.

Heine: Hi coaches. I have a question regarding a pre-marathon long run ramp up. I’ve been a long-time member and joining following a spate of injuries.

Since joining, you guys got me my first Boston, you took me through three steady pace marathons in 10 weeks, getting my maniac status, and just helped me get my second fastest marathon in Berlin, getting me another Boston.

Setting a new goal, I have registered for the comrades ultra-June 10th, 2018, in South Africa. I was also lucky enough to get into Tokyo at the end of February and therein lies my question.

Looking over my program, I notice that the furthest I’ll be in running before Tokyo is 25K.’s and this has got me a bit of a nervous [inaudible 00:02:30].

I’m used to go in at least a few 18 to 22 minders before a marathon.

Realizing that Tokyo isn’t the prize, but the comrades is, I still am concerned that I’m going to be the only one crying at the 20-mile mark in Tokyo with not going much further than 25.

If you couldn’t just give me that reassurance that you can do a full run marathon in a reasonable time at least going the furthest pre-marathon at 25 K’s.

I hope to get some advice otherwise I’m going to be sneaking in a few longer runs there. Thank you.

Tony: This is a cool one. I like ultramarathons. If you don’t know much about comrades look it up. It’s neat and very popular.

He’s concerned if he’s long run training for Tokyo is only 15 miles and if that is going to be enough. I want to point out one thing which he asks if it’s going be enough to run a decent race.

If you’re listening, Heine, your A race is Comrades. Don’t sacrifice Comrades just to run maybe a good race in Tokyo. If you really want to run a good race in Tokyo, then that’s your A race.

It’s important to keep the balance of what is your A race and that I mean what is your target race, what’s that one race that you really want to focus on the most and you clearly said it’s comrade.

Think of Tokyo as a training and enjoy it. I think you said you’ve run some marathons before so just enjoy Tokyo.

You don’t want to train so hard for Tokyo that when you finish the race and now you have to do three-week recovery.

You take a couple of weeks and start to recover. That’s really setting you back for Comrades and taking away from quality training times for Comrades.

If you’re just training for the marathon then you had you’d still be fine finishing the race with a 15-mile-long run 25K.

You may not be getting your best race possible because you know 15 is on the low end but in the grand scheme of things, Tokyo is more like a training run or a tune up run.

Use that run to experiment with eating. Try different foods, not just gels because you can apply any more than just gels. Eat some other some other foods and see how they go down.

Practice with your fueling system, your camel back whatever you’re going to use. Treat Tokyo as an opportunity test that stuff and see what works for you. Focus on that A race.

Keep that in mind everybody especially as we go into 2018 and you have maybe a target race that’s your focus.

If there’s some races before, go into those races before knowing what they’re purpose is. It’s probably a tune up.

Let’s say for example you are training for a half marathon, you want to run a P.R. and you do some five K.’s before that, you can you can train hard for those five K’s, the recovery is not to be as much, and you really focusing on that speed and pacing.

It really depends on the distance that you’re doing, but just don’t lose focus of that A race and that’s the most important thing.

Heine, send us some photos from comrades and Tokyo both pretty sweet races. I wish you the best of luck with those and you’re going to be fine. Stick to the schedule.

I think you alluded to the fact that if you don’t stick to a schedule you may do some stuff that you probably shouldn’t which goes for all of us I will. Stick to the schedule, best of luck, and can’t wait to hear about your results.

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I hope you have a great day and I will see you on the roads. Have an awesome day.