Final training for the London Marathon

Norfolk's fastest marathon runner, Neil Featherby (pictured), has tailored two training programmes, one for beginners in reasonable shape and one for more experienced athletes looking to get round in sub 3hr 30min.

So here we go the final countdown so to speak with just two more weeks of a few consolidation runs mixed up with a bit of pace and of course winding down prior to the big event i.e. The London Marathon.
I’m not sure how many if any of you have followed either one of the schedules that I have been producing these last 14 weeks, but hopefully many of you will have been able to structure your own programmes off the back of them.
Either way and by this stage you should have by now done the hard bit, so now enjoy the wind down and get ready for the most enjoyable bit....the race itself. However keep in mind these following tips: -

TAPERING - Do not overdo it during this final phase, particularly during the last week leading up to the race.
You really cannot do anymore now and all the training miles that you have put in just to get to this point will have given you more than enough strength to complete the distance.
In fact you have probably built up far more strength and endurance than realise, so don’t spoil it by doing anything stupid. Although the mind will be overly active, stay relaxed and confident that all the hard work is now done and save all your built up energy for when it matters...on the day!

CARBOHYDRATE LOADING – Just by easing down and resting up, you will naturally build up muscle and liver glycogen reserves which will be called upon during those 26.2 miles.
However it is also advisable to consume extra carbohydrate during the last 72 hours. Personally I preferred a diet that contained lots of complex carbohydrates on days 3 and 2 prior to the race and then switching to more easily digestible carbs 24 hours prior to the race, but I would always look to a pasta based dish on the evening before the race.
It is not so much about consuming loads of extra calories, but just increasing the amount of carbohydrates in your diet during this period. Eat foods that you are familiar with so as to not upset your stomach and of course drink small amounts of water regularly during the day, particularly with your meals.
You may well notice and feel that you are a little heavier than normal during this period, but just be confident that you have successfully and effectively carbo loaded.
With regards race day breakfast, just eat something that is easily digested such as a bowl of cornflakes and or a couple of rounds of toast and honey two to three hours prior to the start. This will help boost blood sugar levels.

FLUID INTAKE – Consume water regularly during the last few days, particularly as you are carbo loading.
Check your urine, it should be clear. If it’s not, then you’re not drinking enough. Keep off alcohol during the last week. Drink 500 mls of water with your breakfast and then sip intermittingly right up to the race. No need to overdo it at this stage.
15 mins prior to the start, consume an isotonic drink and then aim to consume approx 200 mls of water or isotonic drink every 15 to 20 mins. Whatever you do try to ensure that you consume a minimum of 500 mls ( 1 pint ) of water and or isotonic drink during each hour of running with 35 to 50gms of carbohydrate.
The isotonic drinks will ensure this last requirement is met. Do not wait until you’re thirsty before drinking during the race! I prefer to alternate between water and isotonic.
Gels are great, but be aware that most will require that you take water with them. I only know of one that already consists of an isotonic mix. Even these may still require that some water is taken with them, particularly in warm temperatures.

EATING ON THE RUN – Personally this is something that I have never done and providing you take on board enough fluid and energy containing isotonic drinks then this should be suffice.
However for those that will be running around the 4 hour plus more marker, then you may wish to consume something that is high in energy and easily digestible.
Jelly babies and bananas are a favourite of many.

POST RACE - Consume an energy drink approx 500 mls as soon as you can and then keep drinking regularly until you notice that your urine is clear.
Initially you will probably not want to eat, but try to consume some easily digestible foods that contain plenty of carbohydrates such as energy and cereal bars, dried fruit, bananas, honey sandwiches, etc and then once you feel up to it, eat a carbohydrate rich meal with a little protein that will also help to aid even further recovery.

KIT - I would try out your race day kit at least a couple of times during the next two weeks.
The last thing you want to do is risk wearing something new on race day and then discover that it aggravates you during the marathon. Run off a check list now with regards kit and accessories that you might need.
Then when you pack your bags, tick each requirement off.
A good friend of mine and leading local athlete actually forgot his number last year.
Needless to say that weeks and months of training were wasted as he wasn’t allowed to start the race.

PACE – Get it right from the start. It is so easy to get carried away what with excitement of the occasion whereby the first couple of miles feel like you are floating along.
Trust me, if you get the pace wrong during those early miles, you’ll pay for it later on and not only destroy the chances of hitting your target time, but having to endure several miles of discomfort.
If it feels good at half way, then continue at the same pace. If it still feels good at 20 miles, fantastic because you still have 6.2 miles to now gradually pick the pace up and better still pass all those people that went off too quickly during the earlier miles.
For those of you that plan to mix walking with jogging, start your walking breaks early. Don’t wait until you are forced to walk.
A good time to incorporate your walking breaks would be just after the drinking stations as this will also help to ensure you consume enough fluids as opposed to spilling it whilst trying to drink on the run.

FOCUSING – During this wind down phase, keep your mind firmly focused on how you intend to run the race. Visualise running in the marathon during your training runs.
Concentrate on feeling strong and in control right through to the end. It will be during the last few miles of the race when you will really need to stay focused, driving not only your body, but your mind on to the finish line whereby you will need to draw on every ounce of your mental strength.
To help do this I suggest you constantly focus your minds as to the reasons that are behind your motivating factors for wanting to achieve your goal of running a marathon.
Another good exercise that I would use during the last few miles would be to visualise one of my shorter training routes particularly once I hit the 20 mile marker, telling myself that I only had a short 10k loop to run.
Mind games can be instrumental in getting you across that finish line successfully.
Negativity does not exist and if at any time it starts to creep in, get rid of it and replace it with all the positive thoughts that you have practised during all those many miles of training.
Remember once you cross that line with the medal around your neck you’ll have memories that will stay with you forever or should I say until you’re ready to run the next one!

Good luck and more to the point enjoy every second...
Neil Featherby.
Sportlink.

Schedule 1
for beginners and novices

Schedule 2
for experienced runners or those who have a natural ability to run and are looking for a sub 3:30 marathon

Neil, the managing director of Sportlink, the sports specialist on Drayton Business Park, is also happy to answer personal queries about training and can be contacted by email at neil@sportlink.co.uk

A former international with a best marathon time of 2hr 17min, he said: “For the novices especially, it is important to be patient and build up slowly, listening to your body.”

And he stressed that to take the pounding on the road of the extra training miles of marathon training, it was essential runners were kitted out with footwear suited to their running style – specialist sports shops would be able to offer advice.

The Running Man

After resting up following the Norwich Half Marathon, EDP reporter Stephen Pullinger (left) will be resuming his training blog – the running man – daily on the EDP24 website, following Neil’s training schedule for runners aiming to beat 3hr 30min.
EDP24 Blogs: The Running Man

As part of its build-up to the race on April 13, the EDP is inviting the region’s marathon participants to share their stories of why they are doing it and who they are raising money for.
Email stephen.pullinger@archant.co.uk