Basic training for a marathon and half marathon

Basic training is important for all runners, both recreational and elite athletes. This is the period when we build ourselves up and acclimate our bodies to higher stress levels to reach the next level in our running. Basic training allows us to address our weaknesses and further enhance our strengths. To push your body to the next level, it needs to be exposed to training, leading to adaptations to newer and more demanding stresses, ultimately enhancing your performance.

Below are some tips and tricks for your basic training journey with Umara. If you want even more awesome tips and in-depth information, you can check out their series on basic training here.

Training program for the base training

We have developed three inspiring training programs for your foundation training, designed to motivate you to reach new heights in your running. Whether you’re a beginner or an experienced runner, there’s a program that fits your level and goals. Choose the one that feels right for you, and adapt it to challenge yourself in a way that feels both inspiring and achievable. Your running journey starts here – take the step and build the foundation you need to take your running to the next level

Plan your basic training

Basic training is a concept that can evoke both anxiety and excitement for many. It encompasses a lot of tough training, particularly in Sweden, where much of it is done in darkness and cold. However, many look forward to basic training with great motivation. Training becomes much more enjoyable when you set goals and plan for the upcoming season and races. Working consistently over an extended period to develop and optimize your performance can be incredibly rewarding.

Evaluate and Set New Goals

The basic training season offers us the opportunity to work on our weaknesses and improve our strengths. But to plan a good and effective basic training regimen, evaluation is crucial.
First and foremost, how did the previous season go, and where do you stand today? It’s always beneficial to assess what you did well previously and what you could have done better.

To set effective goals, you must understand what it takes to achieve them. Usually, you know your own strengths and what’s needed to take the next step. Do you get too tired on the hills around the marathon course, or do you experience muscle fatigue after 30 kilometers? Based on these reflections and ideas, you can now start formulating your goals and planning your basic training.

Read more about evaluation and setting new goals here!“

Structure of basic training

Elit athletes and researchers have indicated in recent years that polarized training is the most effective. Polarized training involves a foundation of a substantial amount, approximately 85 – 95%, of low-intensity training, with only a small portion, around 5 – 15%, in higher-intensity zones. In simpler terms, the majority of training is calm and prolonged, with occasional, very intense and short bursts of exercise.

Structured Training in Different Cycles

To make a multi-month-long period of basic training more manageable, you can divide it into Macro-, Meso-, and Microcycles.
Macrocycle
This spans several months, such as an entire season. A Macrocycle could consist of: Recovery Period, Preparation Period, Basic Training, Specialized Training, Competition Preparation, and Peaking.

Mesocycle
A Mesocycle is a shorter period lasting between 2 – 12 weeks, where you plan the focus for each week. An example of a Mesocycle might be: Week 1 – Volume, Week 2 – Threshold, Week 3 – Threshold, Week 4 – Recovery, Week 5 – Vo2max, Week 6 – Volume, Week 7 – Volume, and Week 8 – Recovery.

Microcycle
A Microcycle is your short-term day-to-day and week-to-week planning. Here, you delve into details, scheduling when to run your quality sessions and long runs. For instance: Monday – Distance 60 minutes, Tuesday – Intervals 4 x 8 minutes, Wednesday – Distance 60 minutes, Thursday – Intervals 20 x 200m uphill, Friday – Rest, Saturday – Long run 120 minutes, Sunday – Distance 60 minutes.

Types of Training

To fill your cycles, it’s good to know how different types of training affect the body and how long it takes to see the effects. This helps in scheduling when to incorporate various blocks and sessions. If you visit the Train for HBGM section, you’ll find a variety of training session tips.
Distance Training
Distance training forms the foundation of all endurance training. These sessions build a base to endure more high-intensity training. They also develop your work efficiency and movement economy. You can perform this training extensively and easily incorporate it as a filler after or in combination with high-intensity sessions.

High-Intensity Training/Intervals
Threshold or Vo2max intervals aim to raise your threshold and improve your oxygen uptake. Adapting your body to this training takes a medium period, and research shows that the best effects are seen over 4 – 12 weeks before often reaching a plateau. For example, you might do an eight-week Mesocycle focusing on Vo2max and then follow it with two four-week Mesocycles emphasizing volume before returning to more intensive competition preparation periods.

Anaerobic Training
Anaerobic training is when you run at over 100% of your oxygen uptake. This means your body works without or with insufficient oxygen. This training is crucial for sprints and technical accelerations. Anaerobic training occurs above the threshold and provides rapid improvement but also quick regression if not maintained. It puts a significant strain on your body and should be scheduled closer to the competition season.

Strength Training
Strength training, particularly maximal strength, has strong evidence in research showing that increased explosiveness and strength in the gym lead to excellent performance results in running. However, ensure a period to acclimate your body and find the right technique. Remember, both strength and high-intensity training cause more wear and tear on the body and should be performed when your body is fresh for optimal results. Therefore, it’s often recommended to schedule interval sessions and strength training first, then fill in with distance training between these sessions. It can be tough to perform quality intervals in the morning after a heavy strength session the evening before. Filborna Arena has excellent personal trainers who are eager to assist you on your journey to your next marathon or half-marathon.

Alternative Training
Basic training also offers the chance to try alternative training sessions, which are beneficial for both motivation and injury prevention. Remember, some alternative activities can increase the risk of injury due to lack of practice. The closer you get to your goals, the less time you should spend on alternative training, focusing more specifically on optimal adaptation as you start sharpening your form for competition.

Consistency is the most crucial part of basic training

The absolute most crucial thing you can do for your continued development is to maintain consistency in your training. Never stop training! However, it’s important to let the time of year and your goals dictate the workload. There is an ongoing debate about how you should train, what intensity to maintain, and how long or short your intervals should be. Train smart, polarized, as much as you can manage and handle, and you’ll see improvement while enjoying the process.

To maintain consistency, it’s essential to be smart and base your approach on your own life situation. Just because elite marathoners run over 20 miles a week doesn’t mean you should do the same, even if you had the time. Many ambitious recreational runners manage high training volumes, but what differentiates elites from amateurs is the time dedicated to rest and recovery. While elite runners may lounge on the couch or take a nap between two training sessions in a day, you might have work, school, or other responsibilities.

How do we sum this up?

The most important thing you can do is maintain consistency throughout your entire basic training period. This is crucial for achieving good results during the competitive season. It’s better to have eight hours of training per week consistently than to do 15 hours one week and then just two hours the next, or worse, be home sick or injured. Avoid interruptions in your training. Consistency is key.
Trust your plan and let it yield results. You might experience periods when your body feels heavy, and motivation wanes, but your form doesn’t need to be at its peak during basic training. Not all sessions will be easy, enjoyable, or result in personal records. But trust the process. Consistency is the most important thing.

However, here comes the paradox and the most challenging part – dare to rest and deviate from the plan if it feels wrong. The more you train and the more experience you gain, the better you’ll become at reading your body’s signals. Sometimes, intervals might be replaced by an easy-paced distance run, or the long run might be shortened by an hour. It might feel challenging to skip an important session because you might have a slight sore throat or a niggle in your Achilles tendon, but remember, consistency is key!

Finally, we’d like to recommend the podcast Prestera Mera, which has some really awesome episodes specifically about basic training. Best of luck with your basic training!