marie murphy exercise & nutrition specialist former irish olympian (marathon) © murphy marathon...
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Murphy Marathon Training Programme
Marie Murphy Exercise & Nutrition Specialist
Former Irish Olympian (Marathon)
© Murphy Marathon Programme
Overview
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
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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)
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Fitness Testing 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)
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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.
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Training Schedule
Strength Phase Week 9
Date May 15th May 16th May 17th May 18th May 19th May 20th May 21st
Day Sun Mon Tues Wed Thurs Fri Sat Week Week
Pace Workout/Level Pace run Run Run Intervals Run Long run Total Time Miles
10:00/11:15 Beginner 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) My Workouts rest 0:30 0:45 rest 1:00 00:30 01:15 4:00 28 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
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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
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Marathon Prediction
Key
Fitness Test 2.4km/1.5 miles
10k or 7 miles
10 miles or ½ marathon
15 miles or 17 miles
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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
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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
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Training Programmes Recommended Less then 80-90 min 5-7 g/kg/BM Greater than 90-120 min 7-10 g/kg/BM Extreme 6-8 hrs/day 10-12 g/kg/BM
Carbohydrate is a critical fuel source for the muscle and central nervous system
Carbohydrate Intakes
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Protein Intakes 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
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Fluids and Performance
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.
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Key Issue: Promoting Adaptations To Training
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.
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Up-Coming Seminars
Sports Nutrition Optimizing Performance
Marathon Preparation Last 7 days Race day
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Thank You
Murphy Marathon Training Programme
Questions?
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