Just finished my first week of the marathon training program that Nike Run Club offers. I wanted something structured and easy: I like having someone/thing just tell me what to do and I do it. But I don’t care to track my runs with that app. it’s going well I guess. Working on my zone 2 on my recovery runs while also just kinda ignoring my HR on some other runs.

Anyway, what was ur training experience like? How did u feel, was it easy or hard? Did u use an app? Join a Strava club? No one I talk to irl is into running.

  • evasive_chimpanzee@lemmy.world
    3·
    14 days ago

    I have no clue what’s in Nike’s plan, but I bet they provide decent guidance.

    I would say, it’s really easy to ignore pacing/heart rate recommendations for training runs, but you are really doing yourself a disservice (and I’m 100% guilty of it, too).

    Training should be targeted for the best effect. Marathon time can basically be predicted by (VO2max * lactate threshold/cost of running).

    To simplify, VO2max is targeted by running at a pace so fast that your cardiovascular system can’t keep up (basically sprints), so your body adapts to increase capability (bigger engine). Lactate threshold is the tipping point where you go from a sustainable pace to an unsustainable pace. You improve that by running at an unsustainable pace typically in short stints (e.g., intervals), giving yourself some time to recover between (higher RPM capability). Cost of running is basically how good is your form, and are you carrying extra weight. You probably dont want to try to lose weight while training (it doesnt feel good, and may increase injury risk (I’d have to check the literature)). It may be worth having a friend watch you run, or filming yourself for form. There are a lot of people, even very fast people, with very wonky form that wastes a lot of energy.

    The more intense workouts are hard, so if you are supposed to do one on a day, but you dont feel great after 10 minutes of warming up, feel free to pivot, but dont just skip it.

    The longer runs are really more for knowing you can run a long time, and getting the hydration/nutrition right.