Cross training for a marathon can be a useful workout technique. Watch this video and learn some tips on how to properly do it so you can get the full effect.
3 key runs: tempo, threshold, long
Try lower impact exercises
Work on overall health
Dave has been an endurance athlete for over twenty years and is a swimmer , runner and cyclist that has finished the Iron Man triathlon. Additionally he has represented the US at the world championship. He coaches in Newport and has seen his team win the district title. He has a great passion for racing, training and coaching.
DAVE CAMPBELL: Hi. My name is Dave Campbell, and I want to talk to you today about cross-training for a marathon. You need to do three key runs in order to train for a marathon, a tempo run, a threshold run and a long run, and the rest of the training can be done through cross-training in other sports like weightlifting, swimming or cycling. The tempo run needs to be done in about 10-mile pace and consists of 10 to 30 minutes of running at that kind of a level, 25 to 40 seconds faster than marathon-goal pace. The threshold run is going to be more of your per-mile pace for a maximum-effort mile and you can do shorter efforts, 3 to 6 minutes in duration at that level. The weekly long run, you need to complete three to six of those, topping out at 20 miles or 3 1/2 hours in duration in order to have the endurance ready to run the marathon. The benefits to cross-training are many. The training is inherently more interesting with more variety. There's less pounding on your legs from the reduced form of running and you build a more balanced, stronger body with less chance for injury. Strength training in the weight room is a great way to cross-train and you can easily do some sport-specific strength training, especially core work after a short more intense run or even swim or bike. Monday could easily be an easy swim or cycling day. Tuesday could be a threshold run followed by some weight work. Wednesday could be what triathletes call a brick where you do a short road bike ride followed by a shorter more intense run. Thursday could be your tempo run as well as another day in the weight room. Friday could be a day off or an easy swim or an easy bike ride. Saturday could be a longer bike ride in the hills, a great way to build your endurance without any pounding, and Sunday could be the day to do your long run. And that will be a great way to utilize a variety of sports in a cross-training preparation for a marathon.
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