Training For A Marathon
The Individual Marathon distance is 42,195 meters. The Half Marathon distance is 21,097 meters.
Dates in parentheses are a suggested timetable if you are planning to participate in the Global Marathon Challenge in the beginning of May every year.
Training
Basic Groundwork
Complete at least ten 10,000 meter pieces over one to two months, before you move on to longer training pieces. (January–February)
Building Up
Complete four one-hour pieces and then two 20,000 meter efforts spread out over four weeks. You can do these pieces in interval or repetition format. For example, divide a 60 minute piece by going at a moderate pace for 2:30, then going easy for :30, and repeating this pattern. Or, complete 500 meters @22 spm, 300 meters @24 spm, 200 meters @26 spm and repeating this sequence 20 times. Also, try drinking and eating a little during these longer pieces, to see what tastes good and settles well. (March)
In Between the Long Rows
When not doing one of the longer pieces, continue training by doing 30–45 minute pieces. Vary the workouts to keep them fresh.
Testing for Comfort
Do one 30,000 meter piece 10–12 days before your marathon. This will give you a chance to see how well your body will do for the long haul and address any issues that arise. Use this piece to test the foods and drinks you plan to use during your marathon effort. (early–mid April)
Pacing
Pay attention to your pace, being careful not to start out too hard. It is important to start at a pace you know you can maintain.
If you can complete 2000 meters around 7:00 (a 1:45–1:50 pace), you should be able to complete the marathon in under 3 hours—if your body and mind can tolerate the effort for that long.
If your training pace is more like 2:15–2:20, expect your marathon to take 3:15 or longer.
Completing a marathon is about staying focused, trusting in your training, and staying positive when the little aches and pains arise.
Taking Care of Yourself
- Hydrate, hydrate, hydrate.
- Listen to your body when it needs to rest.
- Increase the amount of rest time between workouts by varying when you work out each day. For example, work out at 7 a.m. Tuesday and 5 p.m. Wednesday.
- Monitor your heart rate at rest and while training. If it increases from the norm over a three-day period, your body needs rest or may be fighting an illness.
Staying Comfortable
Pay attention to the following things throughout your marathon preparation. Be sure you know how to make yourself comfortable.
- Damper setting/drag factor: Know the drag factor and damper setting at which you are the most comfortable rowing or skiing.
- Seat (indoor rower): Variety is key for seat comfort on long rows. Vary the seat by using a Concept2 seat pad, or good old bubble wrap.
- Foot height (indoor rower): Choose a comfortable foot stretcher setting.
- Hands: If your hands are tender, experiment with gloves. If you plan to use gloves, be sure to test them throughout your training. Wrapping the handles with bubble wrap can also help.
- Towels, tissues, and more: Have a towel handy for drying your hands and face; have tissues handy for blowing your nose. Know how to find the closest bathroom in case you end up too well-hydrated!
- Stretch: Sometimes a brief stretch break can really help. Try this and see if it works for you. The Performance Monitor will shut down automatically after a couple of minutes of inactivity, so be sure to keep your breaks short or keep pressing the "Change Display" button to keep the monitor alive.
Good luck!
