Marathon Training

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Marathon Training Using the Slow Method

Intended Audience: • People over 18 years old who are interesting in running their best time in the marathon. • People who have experienced injury while training using more intense training methods. • People who are willing to commit the time and patience needs to complete a full marathon training program •Runners looking to improve their times but have met a plateau in performance

Title: Training Slow Race Fast Course Description: This course will be a stand-alone fully online course open to the public. I will take about one hour to complete. The course will summarize and training methodology that was invited by a running coach in Malta named John Walsh who rose to popularity in an obscure running forum in the mid 2000s. His single post was turned into a running bible for many young runners and continues to have great popularity in underground circles in the running community. This method is different than most training programs because it’s total lack of V02 Max and lactate threshold runs until that runner has completed a long training cycle of only slow long running. This online training will focus on those training methods and will help runners get the most of their training and hopefully avoid injury caused by the tendency for new runners to do too much too soon.

Subtopic

Course Level Learning Objectives: By the end of this course you should be able to: • Describe why your personal record in distance equivalencies is not being met • Self identify what is wrong with your performance as distance increased using distance equivalencies • Outline the importance of capillary density in relationship to training • Explain what V02 max is and why it important in marathon training • Apply slow training practice using heart rate as a measure of effort • Describe how aerobic enzymes impact performance • Summarize how to build a high lactate threshold • Race a personal record in the marathon

Supporting material: • Self made learning videos • Information Graphics • Additional open source streaming content • Photos from stock photo library • PDF of primary source content • Self-Check module quizzes

Course Units

Unit 6: Race day and Course Conclusion

Learning Objectives. By the end of this module you should be able to: • Choose a marathon that best meets your performance goals • Identify when you have peaked in your training program • Describe best practices for race day • Explain how tapering down in training and how it will impact race day performance

Unit 5: Working in V02 and Lactate Threshold Runs

Learning Objectives. By the end of this module you should be able to • Distinguish when you are ready for V02 and Lactate Threshold Runs • Use V02 and Lactate Threshold Runs effectively to improve speed • Describe how V02 and Lactate Threshold Runs impact training and race performance

Unit 4: Building Aerobic Capacity

Learning Objectives. By the end of this module you should be able to • Identify enzymes that are causing muscle fatigue • Define how to build tolerance to lactic acid • Compare and contrast breaking down glucose aerobically verses anaerobically

Unit 3: Beginning your training program

Learning Objectives. By the end of this module you should be able to: • Take your heart rate using your finger and a watch • Describe how heart rate is associated with effort • Discover your heart rate max • Find your ideal training pace based on your heart rate

Unit 2: Slow training

Learning Objectives. By the end of this module you should be able to: • Describe capillary density • Explain why capillary density is important in long distance running • Summarize how to build capillary density

Unit 1: Introduction to Marathon Training Using Hadd

Learning Objectives. By the end of this module you should be able to: • Define the marathon • Describe Hadd (John Walsh) and why he is important • Explain the in one sentence what the Hadd approach to long distance running • Describe how the Hadd approach to marathon training differs from traditional approaches • Use a personal record distance equivalency table set a target goal in the marathon