Training is dependent on the race you’ve entered.

A marathon is different from a half. A half is different from a 10k, etc. Most importantly aside from the difference in distance is the mental and physical strain your body needs to be conditioned for.

So how does the training differ?

The Main Feature

Leg one: What are the difference between distances?

Training for a marathon, a half marathon, or a 10K run requires different approaches due to variations in distance, intensity, and physiological demands. These races challenge athletes with increasing levels of endurance, speed, and aerobic capacity. Understanding the physiological nuances behind each race can help athletes tailor their training programs and maximize their performance.

When it comes to marathon training, the primary focus is on developing and optimizing endurance. The marathon, spanning a distance of 26.2 miles, places a significant demand on the cardiovascular system. Physiologically, marathon training aims to enhance the body's ability to efficiently utilize oxygen (VO2max), increase aerobic capacity, and improve muscular endurance. The training program typically includes long runs to build stamina, moderate-paced runs for aerobic conditioning, and speed workouts to improve race pace. Due to the extended duration of the marathon, fueling and hydration strategies become essential during training and the race itself.

In contrast, training for a half marathon, with its distance of 13.1 miles, places a slightly lower demand on endurance compared to a marathon. However, it requires a balance between endurance and speed. Half marathon training focuses on improving aerobic capacity and increasing lactate threshold—the point at which lactic acid starts to accumulate in the muscles. The training program typically includes longer runs, tempo runs, and interval training to build both endurance and speed. While fueling and hydration are still important, the strategies may differ slightly compared to a marathon due to the shorter race duration.

For a 10K run, which covers a distance of approximately 6.2 miles, the emphasis shifts more towards speed and anaerobic conditioning. The physiological demands of a 10K race involve a higher reliance on anaerobic metabolism, requiring the body to produce energy without sufficient oxygen supply. Training for a 10K focuses on improving lactate threshold, muscular power, and running economy. The training program often includes speed workouts, interval training, and tempo runs to enhance anaerobic capacity and running efficiency. While endurance is still important, the overall training volume and long run distances may be lower compared to half marathons or marathons.

T-1: Mental Preparation

Leg 2: Recovery matters.

Another physiological aspect to consider is the recovery time required for each race distance. Due to the longer duration and higher overall intensity of marathon training, adequate recovery is crucial to prevent overtraining and injury. The body needs time to repair and adapt to the stress imposed during marathon training. Half marathon training also requires sufficient recovery, albeit to a lesser extent, as the intensity and duration are still significant. In contrast, 10K training typically allows for relatively shorter recovery periods due to the lower training volume and intensity.

Recovery is a critical component of training for running races like marathons, half marathons, and 10K runs. It allows the body to adapt, repair, and improve following the stress and damage incurred during training. Scientifically, good recovery plays several key roles in optimizing athletic performance and overall well-being.

Firstly, recovery allows for tissue repair and adaptation. During intense training sessions, the muscles, tendons, ligaments, and other connective tissues experience micro-tears and breakdown. Proper recovery provides the necessary time and resources for these tissues to heal and rebuild stronger than before. It promotes the synthesis of new proteins, which leads to tissue growth and enhanced structural integrity. This process helps to prevent overuse injuries and enables athletes to handle the increasing demands of training.

Additionally, recovery helps restore energy stores and balances physiological systems. Intense exercise depletes glycogen stores (carbohydrate stored in muscles), depletes electrolytes, and increases metabolic waste products such as lactic acid. Adequate recovery allows for replenishment of glycogen stores, electrolyte balance, and clearance of waste products. This ensures that the body has sufficient energy and nutrients to support future training sessions, minimizing the risk of fatigue, muscle cramps, and other performance-limiting factors.

Recovery also impacts the central nervous system (CNS). Intense training can lead to increased stress on the CNS, resulting in fatigue, decreased coordination, and impaired cognitive function. Proper recovery helps restore CNS function, allowing athletes to perform at their best. It reduces mental and physical fatigue, enhances reaction times, and improves overall focus and concentration.

Furthermore, recovery plays a vital role in managing inflammation and oxidative stress. Intense exercise can lead to an inflammatory response in the body, which, if not properly managed, can impair recovery and increase the risk of injury. Adequate recovery allows for the resolution of inflammation and the reduction of oxidative stress, promoting tissue repair and reducing the likelihood of chronic inflammation.

From a hormonal standpoint, recovery helps regulate the balance between catabolic and anabolic processes in the body. During exercise, catabolic hormones like cortisol are released, which break down tissues for energy. Recovery helps restore hormonal balance by promoting the release of anabolic hormones like testosterone and growth hormone, which aid in tissue repair and growth.

T-2: Gear to change into

• Canyon Speedmax CF SLX8 Force AXS. Shop here.

• Pinarello Dogma F. Shop here.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

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💤 542 Performance Nutrition Ashwagandha+ (KSM66) is formulated with Cordyceps & Ginseng to help combat stress and adrenal fatigue, while also supporting the immune system, energy levels & mental performance. 

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Leg 3: The mental challenge.

The marathon, being a grueling distance of 26.2 miles, tests an athlete's mental resilience and determination. Endurance athletes often face psychological challenges during the race, including boredom, fatigue, doubt, and the temptation to slow down or give up. Mental strength is crucial for staying focused, maintaining a positive mindset, and pushing through difficult moments. Additionally, pacing becomes a critical mental aspect in the marathon due to its longer duration. Finding the right balance between starting conservatively and maintaining a consistent pace throughout the race requires patience, discipline, and the ability to resist the temptation to go too fast early on. Setting realistic goals and developing a race strategy are also important mental aspects of marathon preparation. Breaking the race into smaller segments and having a well-defined plan can help athletes stay focused and motivated throughout the race.

The half marathon, with its distance of 13.1 miles, requires a balanced mental approach. Athletes need to find the equilibrium between speed and endurance. Confidence in handling the distance and maintaining a sense of urgency to sustain a challenging pace are important mental aspects. Strategies like positive self-talk, visualization, and focusing on specific milestones can help athletes stay motivated and maintain a strong mental state throughout the race.

In contrast, the 10K run is a shorter distance, but it demands high intensity and a focused mindset. Mental preparation is required to handle the discomfort and effort needed to sustain a fast pace. Mental toughness plays a crucial role in pushing through discomfort, fatigue, and doubts to maintain a strong and consistent effort level until the finish line. Tactical decision-making also becomes more critical in a 10K race due to the shorter duration. Runners need to assess their competitors, adjust their pace, and make quick decisions about when to push harder or conserve energy.

It's important to note that individual experiences and strategies can vary, and personal factors like previous race experience, training, and mindset influence the mental approach to each race distance. Developing mental skills through visualization, positive self-talk, goal setting, and mental toughness exercises can benefit athletes in all race distances, enabling them to perform at their best and overcome mental obstacles they may encounter.

So that’s how each distance changes your training.

Aid station: Listen as you recover

• Tom Bilyeu: Get 1% Better Everyday. Listen here.

Coaches Corner

WOTW: Workout of the week

This cycling workout is designed to improve endurance and strength while challenging your cardiovascular system. It consists of a warm-up, a main set focused on intervals, and a cool-down to gradually bring your heart rate back down.

Warm-up:

• Start with 5 minutes of easy-paced cycling to gradually raise your heart rate and warm up your muscles.

• Followed by 2 minutes of gentle leg stretches off the bike to loosen up your lower body.

Main Set:

• Interval 1: Perform a 5-minute high-intensity effort at 85-90% of your maximum effort. Focus on maintaining a consistent cadence and pushing through the resistance.

• Recovery 1: Take a 2-minute recovery period at a comfortable pace, allowing your heart rate to decrease slightly.

• Interval 2: Increase the resistance and perform a 3-minute sprint at maximum effort. Maintain a high cadence and give it your all.

• Recovery 2: Take a 3-minute recovery period at an easy pace to allow your body to recover and prepare for the next interval.

• Interval 3: Set the resistance to a challenging level and perform a 10-minute climb, maintaining a steady pace and focusing on your breathing and form.

• Recovery 3: Take a 5-minute recovery period at a light intensity to bring your heart rate down and prepare for the cool-down.

Cool Down:

• Slow down your pace and gradually decrease the resistance for 5 minutes.

• Finish the workout with 5 minutes of gentle cycling at an easy pace to allow your body to cool down.

• Finally, spend 5 minutes performing post-ride stretches, focusing on your legs, back, and shoulders to promote recovery and prevent muscle tightness.

Note: Adjust the intensity, duration, and resistance levels according to your fitness level and goals. Remember to listen to your body and modify the workout as needed to ensure a safe and effective training session. Always consult with a healthcare professional before starting any new exercise program.

Finishing line: Races next week

• 10th June: Ironman Japan 70.3. Explore here.

• 10th June: Ironman Boulder 70.3. Explore here.

• 11th June: Ironman Staffordshire 70.3. Explore here.

• 11th June: Ironman Philippines. Explore here.

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MemeOTW

Thank you for reading this weeks newsletter.

You can keep up with us daily on Instagram here and follow my (Robert, triathlete - Ironman 70.3 athlete) Strava here.

Currently training for Ironman Staffordshire in June.

DM me on Instagram personally if you're London based - we're always out for group runners & rides. Connect here.

Have a great week.

Robert