Transcript Murphy Marathon Training Programme

Marie Murphy
Exercise & Nutrition Specialist
Former Irish Olympian (Marathon)
© Murphy Marathon Programme
Overview
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Training Programme (Phases/Workouts)
Fitness Testing (2.4km/1.5 miles)
Understanding metabolic equivalents (METs)
Training Schedule (Beginner, Intermediate, Advanced)
Key Workouts
Marathon Predictions
Nutrition Guidelines
Up-coming Seminars
© Murphy Marathon Programme
Training Programme
 6 months (24 weeks)
 6 Phases: Conditioning, Strength, Endurance, Tapering,
Recovery and Transition.
 Key workouts:
• Long run (10miles – 20miles)
• Pace run (3miles – 7miles)
• Intervals/track (400m – 1600m)
 Fitness levels (Beg., Int., Adv.)
 Fitness Testing (1.5miles)
 Re-testing (7miles, 17miles)
© Murphy Marathon Programme
Fitness Testing
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Run 1.5 miles on a flat surface and record how long it takes you to
cover the distance. example 10:45 (minutes/seconds)
 Run at your best effort; measuring your bodies capacity to utilize oxygen
 From the chart below you can see which level your time falls into.
(example 10:45 you will be in the intermediate group)
Level
1.5 miles F.T.
Training Pace
METs/hr
Marathon
Beginner
11:15 - 12:30
10:00 - 11:15
9 - 10
4:20 - 5:00
Intermediate
9:45 - 11:00
8:30 - 9:45
10 - 12
3:40 - 4:15
Advanced
8:15 - 9:30
7:00 - 8:15
12 - 14
3:00 - 3:36
 Initial Predictions for Marathon will be based on each athletes fitness test/METs.
 Final predictions and marathon pace given after the athlete completes the Endurance
Phase of their training programme (17-20miles)
© Murphy Marathon Programme
What are METS
 Metabolic Equivalents (METS)
 METS are a measurement of the body’s capacity to
utilize oxygen for a given work load.
 3.5 ml/kg/min = 1 MET
 Heat produced while running is directly proportional
to the rate of energy expanded.
 Fitness level: direct impact on how many METs you
expand per minute.
 Marathon racing 60-80% VO2/METs
 Understanding your METs will help
you train smarter.
© Murphy Marathon Programme
Training Schedule
Strength Phase
Date
Day
May 15th May 16th
May 18th May 19th
May 20th
May 21st
Sat
Mon
Tues
Wed
Thurs
Fri
Pace run
Run
Run
Intervals
Run
rest
3 miles
rest
0:30
3x1200m
rest
7-9mi
3:00
16-18miles
8:30/9:45 Intermediate
0:30
4 miles
rest
0:50
5x1000m
rest
8-10mi
4:00
25-28miles
7:00/8:15 Advanced
rest
4 miles
00:30
1:00
9x600m
0:30
10-12mi
4:30
33-38miles
(hr:min)
rest
0:30
0:45
rest
1:00
00:30
01:15
4:00
28 miles
Pace
Workout/Level
10:00/11:15 Beginner
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Sun
May 17th
Week 9
My Workouts
Week
Long run Total Time
Week
Miles
23 weeks schedule: Conditioning, Strength, Endurance, Taper & Recovery Phases
3 levels: Beginner, Intermediate, Advanced
Key workouts: Long run, Pace run, Intervals/Track
Volume changes every 3 weeks
Hours & miles per week
© Murphy Marathon Programme
Key Workouts
 Long Run: Builds endurance, increases the capacity of
the muscles to store more glycogen, increases the size and
number of mitochondria cells.
10-20 miles / 01:30-03:00 / 60-80% VO2
 Pace Run: Training your body to maintain a steady state
VO2. 3-5 miles / 0:30-0:40 / >80% VO2
3miles Beg. 26:45/30:00, Int. 23:00/26:30, Adv.19:30/22:45
4miles Int. 31:00/35:15, Adv. 26:00/30:30, 5miles Adv.32:30/38:00
 Intervals/Track: Greatest potential to
improve your body’s ability to efficiently
use oxygen and increase your VO2 max.
400m-1600m /90sec-10mins/>85% VO2
© Murphy Marathon Programme
Marathon Prediction
Key
 Fitness Test 2.4km/1.5 miles
 10k or 7 miles
 10 miles or ½ marathon
 15 miles or 17 miles
© Murphy Marathon Programme
Sports Nutrition
“Nutrition significantly influences athletic
performance. An adequate diet, in terms of quality
and quantity, before, during and after training and
competition will maximize performance.”
Lausanne Consensus Conference, 1991
© Murphy Marathon Programme
All athletes should
 Meet the energy demands of training and competition while
maintaining body mass and body composition at a level optimal for
health and performance.
 Achieve macronutrients intakes that will optimize preparation for,
and recovery from, training and competition. Specifically to
ensure appropriate intakes of carbohydrate, protein, and fat at the
right times.
 Consume a variety of foods to help ensure an adequate intake of
micronutrients.
 Optimize hydration status.
 Use dietary supplements with caution, but take advantage of those
that offer health and performance benefits without the risk of
adverse outcomes
© Murphy Marathon Programme
Carbohydrate Intakes
Training Programmes
 Less then 80-90 min
 Greater than 90-120 min
 Extreme 6-8 hrs/day
Recommended
5-7 g/kg/BM
7-10 g/kg/BM
10-12 g/kg/BM
Carbohydrate is a critical fuel source for the
muscle and central nervous system
© Murphy Marathon Programme
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Protein needs are increased by heavy training.
Athletes should consume slightly more protein
than sedentary individuals. intake (g/kg/d)
Protein intake (g/kg/d)
Sedentary Individual 0.8-1.2 g/kg//d
Endurance athletes 1.2-1.4 g/kg/d
Strength athletes 1.2-1.7 g/kg/d
© Murphy Marathon Programme
A large number of studies using different
exercise models and in different environmental
conditions have shown that exercise performance is
improved by fluid ingestion.
Ingestion of carbohydrate also improves
performance.
Carbohydrate-electrolyte drinks seem to be best: the
effects of water and carbohydrate are independent
and additive.
© Murphy Marathon Programme
Athletes should train smarter rather than just
training harder.
Combinations of protein and carbohydrate
ingested before, during or after exercise should
stimulate insulin secretion, increase the available
amino acid pool and promote protein synthesis as
well as promoting glycogen resynthesis.
© Murphy Marathon Programme
Up-Coming Seminars
 Sports Nutrition
 Optimizing Performance
 Marathon Preparation
 Last 7 days
 Race day
© Murphy Marathon Programme
Thank You 
Murphy Marathon Training Programme
[email protected]
Questions?
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