0

Your Cart is Empty

Prepare for a marathon in 3 months

March 02, 2020

It sounds much longer than it actually is! Marathons can be fun for just about all levels, as long as you’re prepared well, and know what you’re going into. In this article we’re going to give you the basic guidelines for you to get in marathon shape in just 3 months!

If you want to make sure you have the right equipment for your specific needs and level, we’re more than happy to help you out at topskate.dk!

Preparing for a marathon

We recommend a good combination of different workout modalities when training for your marathon event, including inline skating, bike rides, offskate and plyometrics.

An ideal plan would include periodisation blocks followed by a final taper period. Every block should consist of two to three intense weeks, followed by an easy recovery week. The last 2-3 weeks prior to your marathon should be tapering, with a decreasing training load. 

The table below gives you an overview of the different focus points and intensities you ought to be working with over the course of a 12-week training period. There are 3 blocks, each corresponding to four weeks of training. Every block has a specific purpose as highlighted in the upper boxes. Every block consists of 3 weeks proggressive training followed by 1 week of active recovery. 

As indicated by the colour schemes, the intensity will gradually increase, until you reach the final two weeks of preparation where the training load will go down to 2/3 and 1/2 respectively, of the habitual load. 


In this table, every box represents a full week to give you an idea, which focus points and work intensities one could have for the given weeks. In order to find your workout zones, you can easily find your Heart Rate zones, to make sure you train at the right intensity at the right time. You can easily calculate your zones on this site:https://www.myprocoach.net/calculators/hr-zones/

If you do not own a heart rate monitor, we recommend that you look into getting one. However, if that's not an option, we have listed an explanation to the different zones, that should guide you in the right direction, with no use of monitors. 

 

FIVE HEART RATE ZONES

There are five different zones, 1–5, and your training plan will include workouts in all these five zones.

Below is a breakdown of what each heart rate zone means and what the benefits of training in that heart rate zone are.

HEART RATE ZONE 1: 50–60% OF HRMAX

This is the very low intensity zone. Training at this intensity will boost your recovery and get you ready to train in the higher heart rate zones.

 

HEART RATE ZONE 2: 60–70% OF HRMAX

Exercising in heart rate zone 2 feels light and you should be able to go on for a long time at this intensity.

This is the zone that improves your general endurance: your body will get better at oxidizing – burning – fat and your muscular fitness will increase along with your capillary density.

 

HEART RATE ZONE 3: 70–80% OF HRMAX

Skating in heart rate zone 3 is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles. This is the zone in which that pesky lactic acid starts building up in your bloodstream.

Training in this HR zone will make moderate efforts easier and improve your efficiency.

HEART RATE ZONE 4: 80–90% OF HRMAX

Heart rate zone 4 is where the going gets tough. You’ll be breathing hard and skating aerobically.

If you train at this intensity, you’ll improve your speed endurance. Your body will get better at using carbohydrates for energy and you’ll be able to withstand higher levels of lactic acid in your blood for longer.

HEART RATE ZONE 5: 90–100% OF HRMAX

Heart rate zone 5 is your maximal effort. Your heart and your blood and respiratory system will be working at their maximal capacity. Lactic acid will build up in your blood and after a few minutes you won’t be able to continue at this intensity.

If you would like additional inspiration or guidance, we have put together a full 12-week schedule here:https://viktor-hald-s-school.thinkific.com/enroll/580639?price_id=613331

Remember, a good marathon takes the right equipment! Check out our marathon range and don’t hesitate to ask for advice.

Viktor Hald Thorup
Viktor Hald Thorup



Also in Artikler

Choosing the Right Inline Skate
Choosing the Right Inline Skate

March 02, 2020

Choosing the right wheel size
Choosing the right wheel size

January 05, 2020

Tilmeld dig vores nyhedsbrev