Many Western Cape runners who have not yet qualified for the Two Oceans ultra marathon or, are looking for a nice long training run, will be either tackling this Sunday’s Peninsula marathon or the popular “downhill” Cango Caves marathon at the end of the month.
These are both great events to do as a qualifier or training run for Two Oceans. A word of caution though:
Runners need to be careful of ensuring that they do not jeopardize their main goal, the Two Oceans Ultra Marathon, by not allowing enough rest before and recovery after the marathon. With runners entering the big mileage months of Two Oceans Ultra marathon preparation, the risk is there of doing too much in the week leading up to the marathon and rushing too quickly back into training after the marathon, is high.
Even if you are taking the marathon “easy” as a training run, a marathon is still 42.2km long and no matter the pace, tiredness from going the distance is going to sit in your system for up to 2 weeks post event. Going into the marathon tired and/or rushing back into training will put you at risk of overtraining.
Below is a suggestion for a pre and post marathon week:
Pre marathon week:
Day 1 – Have a complete rest.
Day 2 – Run easy for 6km. Towards the end do a 4-5 light accelerations of 50-100m.
Day 3 – Run easy for 5km. Towards the end do a 4-5 light accelerations of 50-100m.
Day 4 – Run easy for 4km. Towards the end do a 4-5 light accelerations of 50-100m.
Day 5 – Have a complete rest. Stay off your feet as much as possible. Get in good nutrition and an early night.
Day 6 – Run easy for 3km. Towards the end do a 4-5 light accelerations of 50-100m.
Day 7 – Marathon race
Post marathon week
Day 1 – Have a complete rest. Ensure good nutrition and plenty of sleep.
Day 2 – Have a complete rest. This is a good day to go for a massage if you are able to.
Day 3 – Go for a long leisurely walk.
Day 4 – Start a “reverse taper”. Go for an easy 4km run.
Day 5 – Go for an easy 6km run.
Day 6 – Go for an easy 8km run.
Day 7 – Rest again.
Day 8 – Resume Oceans training.
Train smarter, not harder!