[marathon secrets] training methods to make you a running expert

Nowadays, many runners have a high running volume, often covering 200 kilometers, or even 300 kilometers, 400 kilometers per month. Completing a full marathon is no problem, but achieving excellent results is still difficult. Marathon performance is indeed related to running volume, but it is not simply a case of the more you run, the better your results. Marathon performance is more related to the quality of training. Many runners accumulate their running volume through low-quality long slow distance (LSD) runs, which are not very effective.

In addition to long slow distance runs, you also need high-intensity interval training.

Over the past few decades, high-intensity interval training has gradually become the most important training method. This is because high-intensity interval training is more time-efficient and effective compared to continuous training.

For many runners, this is not new because they have been doing this kind of training for the past half-century.

In the 1950s, Roger Bannister's most important training method was 10x400 meters interval runs. He was the first person in human history to run a mile in under 4 minutes. Before him, many scientists and authorities believed that due to limitations in bones, muscles, and other factors, it was impossible for humans to run a mile in under 4 minutes.

Going back even further, in the 1920s, Paavo Nurmi, known as the 'Flying Finn,' often did short-distance sprints. During his athletic career, he broke world records 22 times. He participated in the Olympics in 1920, 1924, and 1928, winning a total of 9 gold medals and 3 silver medals, making him the athlete with the most gold medals in Olympic history. He won the 1500 meters, 5000 meters, and 10,000 meters cross-country events at the 1924 Paris Olympics.

Nowadays, more and more runners are using interval runs as a magic tool to improve speed and endurance. So, what is interval running, how should you train, and what should you pay attention to?

1. What is Interval Running?

Interval running is the opposite of continuous running. Continuous running, as the name suggests, is running without interruption from the start to the end of the exercise. In simple terms, interval running involves running for a segment, then stopping to rest, and then running another segment, repeating this process multiple times.

To be able to run continuously, the intensity cannot be too high; otherwise, it would be unsustainable. Because of the rest periods during the running process, interval running can achieve higher intensity, thereby providing comprehensive and balanced training for the cardiovascular and energy systems. In the 1950s, German cardiologist Reindell and coach Gerschler proposed the interval training theory, suggesting that training should reach a heart rate of 170-180 beats per minute, and after an interval, resume training when the heart rate recovers to 100-125 beats per minute. This helps enhance heart pump function. Therefore, interval training is also known as the Gerschler-Reindell Law.

Three main features of interval running:

First, high intensity. High intensity is the core characteristic of interval running. During interval training, the heart rate can increase to 80%-95% of the maximum heart rate. During the recovery and relaxation period, the heart rate remains at 40%-50% of the maximum heart rate. Interval running can effectively improve speed and muscle fatigue resistance.

Second, rest intervals. For example, a runner runs 4x1000 meters at a pace of 4 minutes per kilometer, with a 4-minute rest interval between each 1000 meters. This is a typical high-intensity interval training.

There is also a special form of interval training where you don't have to stop completely during the intervals but use slow running as the interval between medium to high-speed runs. This is the famous Fartlek training method. This type of running seems very casual, allowing you to adjust the speed yourself, sometimes fast, sometimes slow, based on your body's response during the run. You can run fast for a period to improve efficiency and fatigue tolerance, then recover with slow running. It is especially suitable for road runners.

Third, short and efficient with better fat-burning effects. Due to the high intensity of interval running, a short period of interval running can achieve the same training effect as continuous slow running. Therefore, focusing solely on running volume is one-sided; low-quality slow running can lead to a plateau in endurance improvement. Research has found that high-intensity interval running burns more calories compared to low-intensity slow running. This is because, after high-intensity interval running, the basal metabolic rate significantly increases, remaining 8%-15% higher than the resting level for about 2 hours before returning to pre-run levels. This effect is known as Excess Postexercise Oxygen Consumption (EPOC). In simple terms, within 2 hours after running, even if you are sitting and resting, you will burn more fat.

2. Comparison of Interval Running and Continuous Running

3. Which running method is the most economical in running training?

It is often said that 'running volume is the foundation of everything.' Many runners usually adopt continuous slow running and keep increasing the distance to improve their long-distance running level. In reality, running volume includes both intensity and time. Short-duration high-intensity running can achieve the same effect as long-duration slow running. In this time-is-money society, choosing time-efficient interval training can achieve the same training effect as continuous running for an hour. Why not?

Of course, some runners say, 'I have plenty of time,' but long-term long-distance slow running training can make runners lack 'excitement points,' often showing the phenomenon of 'unable to slow down, unable to speed up.' Single continuous running training cannot develop all metabolic functions of the body. This kind of training is likely to cause an imbalance between different energy systems, such as the gap between aerobic and anaerobic capacity.

Interval running is a training method that combines aerobic and anaerobic training, saving time and significantly changing the previous training mode, allowing runners to break through plateaus. It can make endurance show continuous, stepwise growth and exceed the total training load of traditional low-intensity aerobic training.

4. How to Develop an Interval Running Training Plan?

Developing an interval running training plan requires considering exercise time, exercise intensity, exercise frequency, and interval duration. The relationship between exercise duration and interval duration is very important during interval running. There are usually two ways to set exercise duration and interval duration. The first is to have the exercise duration and interval duration the same, such as running 800 meters quickly and then resting for the same amount of time. For example, if it takes 3 minutes to run 800 meters, the interval is also controlled at 3 minutes, and the next set starts after 3 minutes. The second is to have higher running intensity with shorter duration and longer interval duration, such as running 400 meters at full effort, taking 1.5 minutes, and resting for 3 minutes. Generally, 3-5 sets can be repeated. Common interval running methods include 4x2000 meters, 4x1000 meters, 6x800 meters, and 8x400 meters.

Some runners may have heard of the Yasso 800 training method, which involves running 800 meters to train for a marathon and predict the finish time. It is actually very similar to interval running.

Suppose I can complete each 800-meter set in 3 minutes and 30 seconds (not an average, but each set must be achieved), then my final marathon time would be 3 hours and 30 minutes. If I run 800 meters in 2 minutes and 40 seconds, my marathon time would be 2 hours and 40 minutes. I plan to aim for 2 hours and 37 minutes this time, so I need to run each 800-meter set at a speed of 2 minutes and 37 seconds. The rest time between each set is the same as the time taken to complete 800 meters.

Start Yasso 800 training 2-3 months before the marathon, once a week. In the first week, run 4 sets of 800 meters, and add one set each week until you reach 10 sets. The last training session should be at least 10 days before the race, preferably 14-17 days before.

During the rest of the week, follow the regular marathon training methods, ensuring the quality of long runs on weekends. Run at an easy pace on other days, and schedule 1-2 rest days each week.

Appendix: Interval running paces for various marathon goal times, for reference only.

5. Venue Selection and Special Reminders

(1) The best place for interval running is the track because it is easy to control the distance of each set.

(2) However, running laps on the track can be very boring. For road runners, I recommend Fartlek running. This casual, variable-speed running method, as long as the intensity of the fast runs and the rest intervals are maintained at a high level and within the optimal heart rate range (60%-80% of the maximum heart rate), is also a good choice for improving training effects and fatigue resistance.

(3) Interval running has significantly higher intensity compared to continuous running, so it places higher demands on cardiovascular endurance. Therefore, for beginners, it is not necessary to rush into interval training. It is recommended to first do continuous running to enhance basic endurance and strength, and then try interval running. This will be safer; otherwise, it is easy to get injured. Consider interval training when you can complete a full marathon in under 5 hours (or a half marathon in under 2.5 hours).

(4) Interval running is a training method that challenges personal ability and consumes a lot of energy, often bringing people close to exhaustion. Therefore, this training method is a double-edged sword. If used well, it can quickly improve endurance levels; if used improperly, it can lead to overtraining and even physical exhaustion. Therefore, runners with a certain level of endurance are generally advised to do interval running only once a week. High-level runners can cautiously use it twice a week. Remember, do not do interval running on consecutive days.

6. Summary

Most runners adopt continuous slow running, which is less efficient. Accumulating a large running volume does not necessarily improve pace and endurance levels. To improve endurance levels, you need to do some high-intensity interval running. Interval training plays a very important role in improving marathon performance.

It is also important to remind runners that for marathon training, interval running is just one of the training methods. Accumulating running volume, tempo runs, long-distance runs, progressive runs, and easy runs should all be included. You cannot rely solely on interval running or long-distance running. Additionally, strength training and cross-training (elliptical, cycling, swimming, etc.) should also be incorporated.

Title: [Marathon Secrets] Training Methods to Make You a Running Expert and Predict Your Marathon Performance