Marathon Training with Heart Rate

Posted 30 June 2008

Would you throw away your marathon T-shirt? Did you buy the bumper sticker boasting 26.2? Those wonderful marathons lure a challenge to our minds, bodies, and spirits. Whatever our purpose of running — competition, health, enjoyment, self-discovery — the marathon embodies the reasons why runners run.

Are You Ready?
At first, we may not be certain “why” we are training for a marathon. Regardless, we always ask “how” to train. “Why” is often answered in the process of training. “How” is answered with the concept of training progression or periodization. Before you decide on your training progression, you should begin with Step One — assess your current amount of physical training and physical fitness. A good base is an absolute must. Base refers to the training you currently have achieved. You need an adequate level of fitness before beginning a long distance goal. The first question is “Am I fit enough to begin to the training program needed to accomplish my goal?” Some experts suggest that the starting point to train for a marathon is a minimum of 25 weeks of running a minimum of three times per week plus the completion of a 10K run. When incorporating heart rate as a factor in the training assessment, I suggest that the majority of the pre-training cardiovascular work range between 65-80% of maximum heart rate.

Next, are you mentally and emotionally ready to tackle the volume of training needed for a marathon? Is your life so hectic that adding one more hour of training will tip the emotional scale into chaos? If so, now is not the time to tackle the marathon. Consider a half marathon or a short triathlon. Don’t give up on your marathon dream, just be realistic. Recognizing that your life is too hectic may help you prioritize your schedule, responsibilities, and interests. Prioritizing helps us become time efficient, giving us more time for what we love to do.

A great way to determine if you are too stressed is the ambient heart rate assessment. Using your heart rate monitor assess your everyday stress can be very helpful. (new technology in heart monitoring from NuMetrex is more comfortable and easy to wear than ever). Each day check your ambient heart rate throughout the day. The ambient heart rate measures the amount of relative stress on the body. To check your ambient heart rate, sit down with minimal distractions, wait a couple minutes and observe your heart rate. Use the Ambient Heart Rate Chart and determine your relative stress. If your heart rates are consistently 90+, your stress level is probably too great to incorporate a marathon goal at this time.

Training Progression
Training Progression, also referred to as periodization, is exactly as the term suggests. Training Progression is the progression of the amount of training or training volume over a period of designated time. Training volume is the load or dosage of exercise. Many training plans which emphasize miles as the sole measurement of training volume are deficient in the true measurement of training load. Why? Mileage without intensity is only half the story. The measurement of intensity is the other half of the story. One of the easiest physiological measurements of intensity is heart rate. For example, Paul runs a mile at 65% maximum heart rate; Joe runs the same mile at 85% maximum heart rate. Who has the most training load? Answer: Joe. Joe’s intensity is greater; the demand on his body is greater. Thus, the training load in the one mile for Joe is greater than the training load for Paul in the exact same mile. When setting up your marathon training plan, you should include specific heart rate ranges for each run. For example, Joe’s maximum heart rate is 200 beats per minute. Joe’s weekly long run may be between 70-75% of maximum heart rate which is between 140-150 beats per minute. For a shorter run, Joe may choose a higher heart rate such as 75-77% of maximum heart rate or 150-155 beats per minute.

The second part to Training Progression is a sequential training plan leading to the event. Most coaches agree that a written training plan is absolutely necessary. The athlete’s pre-training volume and personal goals help determine the number of weeks needed for the plan. Plans can vary from 12 to 25 weeks. Typically, athletes tend to lose mental focus on plans longer than 25 weeks.
In the ZoneX™ Sensible Heart Rate Training methodology, I use a simple three stage training plan. Stage One is the Foundation Stage emphasizing an adequate base with endurance training workouts focused on intensities of 65-80% of maximum heart rate. Depending on the athlete, the Foundation Stage is generally the longest stage of the plan.

The second stage is the S Stage. The S Stage focuses on two components- strength and speed. The strength portion develops greater cardiovascular strength and improves specific muscular strength for the event. Heart rate intensities for cardiovascular strength often incorporate a heart rate range of 75-85% maximum heart rate with emphasis on maintaining the heart rate at a steady state. Running hills while maintaining specific heart rates is a typical workout in the S Stage. Speed is the second component of the S Stage. Speed work is hard work. Depending on the athlete, the heart rate intensity ranges may vary from 75-90% of maximum heart rate. Speed work in the training plan is heavily focused on heart rate intensity and relatively short training sessions. In the S Stage, the athlete continues certain workouts from the Foundation Stage and adds specific workouts for strength and/or speed.

The final and shortest stage is the Peak Stage. The longest run occurs in this stage. Yet, in this stage the athlete begins to taper. Tapering generally begins at the second to last week before the marathon. Workout heart rates range between 70-90% maximum heart rate. During the Peak Stage, the athlete begins to mentally prepare for the event. Mental preparation often includes visualization, positive self talk, and a specific event plan including selection of specific race heart rates. By now, the athlete has accomplished a long run of at least 20 miles and his mental fortitude is keenly developing. Joe Vigil, one of the world’s foremost running coaches who train athletes in Alamosa, Colorado is an advocate of positive mental training. When questioned about the future of athletes in a highly competitive and evolving world, Coach Vigil said, “…I think we’re going to have to get in touch with ourselves more, call it the spiritual if you wish, but I call it mental energy, and we have to learn how to tap into that energy whether it’s spiritual or otherwise.” In the Peak Stage, we summit our training physically, mentally, and spiritually.

Use the following chart to help you design your training plan

Helpful Heart Rate Tips for Marathon Training

1. All marathons are not created equal. Consider the course terrain as you set your race heart rates. Envision environmental factors. Wind, rain, heat, and altitude are factors when selecting and tweaking your race heart rates.

2. Don’t forget breakfast. Ingested breakfast carbohydrate restocks the glycogen stores in the liver and provides a store of carbohydrate in the intestine as soon as exercise begins. Eat at least 2 to 3 hours before the race or long run. Practice eating breakfast before each long run. If you become hypoglycemic on the run, you will not be able to maintain your heart rate or your pace.

3. Eat easily digestible foods. Digestion can raise heart rate by 3-5 beats per minute. Eat before you are hungry, eat small bites. Make sure you practice eating when you train.

4. Run for the shade. When possible, run in the shade. Some athletes report an increase in heart rate of 3-5 beats in hot climates, especially when running for long periods in the sun.

_5. Wear comfortable clothes. Running for hours at a time can cause typically comfortable gear to chafe. Test out your clothing before race day and make sure it’s not going to create discomfort.

6. Empty your intestine. Allow your body to naturally empty the intestine. Eating 2-3 hours before long runs helps the body prepare to rid wastes before you begin the long runs. Eliminating can decrease heart rate by 3-5 beats per minute.

7. Assess your success. Stick to your heart rate plan. Download your heart rate monitor or record your heart rates immediately after the event. Your completed plan will help you prepare for your next marathon.

So wear your T-shirt proudly and don’t forget to buy the bumper sticker. Good luck! – Coach Alinda

Dr. Alinda Perrine is a nationally-recognized fitness authority, author, presenter and master trainer. Since completing her 2001 cross-country bike tour, Alinda has made heart rate training an integral part of her own fitness endeavors as well as her work as a professional coach and personal trainer. She has completed numerous marathons and endurance cycling races, and shares her expertise in coaching others with her ZoneX™ method of sensible heart rate training. In 2005, she coached a Mt. Kiliminjaro Climbing Team using heart rate training to prepare for the high-altitude climb. She co-authored the Timex Heart Rate Monitor Book and has trained other personal trainers at more than 400 fitness facilities and resorts nationwide. She and husband Bobby operate Free Spirit Adventures, a cycling shop and bike tour business based in Greenbriar County, West Virginia.

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