Marathon Preparation and Goal Setting - Re-thinking the 10% rule

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​For the initiated or previously injured this can be a difficult planning operation. How much training, how hard and when are all valid considerations when undertaking a marathon. The guardian's article, formula for marathon running"details some very useful and well researched information that covers in detail each of these aspects of training. . I have tried to summarise some of the more important aspects of this article below.

Training load variations are often identified in the clinic as a prime source of injury. It has commonly been recommended that training should be progressed at 10% per week throughout the course of the training period.   A more recent study of a graded running training  based on a review of several randomised control studies challenges the 10% concept by identifying the evidence at hand. It appears that on the commencement of your marathon training your body will manage larger increases in load (up to 30%) but as you start to progress past 20 km runs it would seem that increases of 10% are more appropriate.

Speed training is another consideration for your marathon preparation. This may not be as relevant for those of us on a just trying to finish approach, but it certainly can help in improving running times and generally mental toughness in approaching the event. A popular running magazine details some of the more popular methods of speed training-  (www.runnersworld.com/training/a20850120/how-to-add-speed-workouts-to-marathon-training/)

As noted in this article it is commonly proposed that in every third to fifth week you drop your distance run by thirty percent to allow for a relative rest week. This allows the body some chance to recover from the marathon training schedule and can be a great opportunity to practice some speed training. When addressed well, the increased demands on the body help to build mental toughness as you manage to cope with increased stresses on the body during your run. Remember, you don't train by running a marathon distance regularly and this is a great way of increasing the demands on the body whilst keeping your running distances “reasonable”.

Marathon training is difficult and injuries in the running community are common. Sports Medicine Australia quote in an online document Facts on running injuries that there may be up to a 70% incidence of injury in competitive or recreational runners over a twelve month period. So listen to your body and if doesn’t sound right it may be time to see a physiotherapist. Small changes made early in the training campaign can help to prevent injury or to prevent injuries worsening and overall, make your training more enjoyable.    Remember to have a plan and run your plan, there is no cram studying for a marathon. This is a brief guide only, and is designed to give you some ideas to consider when planning your training schedule.   
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