Components of cumulative fatigue:

• Mileage

Weekly mileage	Beginner	Competitive	Elite
(mile)	40-50	60-70	110+

• Intensity
• Balance
• Consistency

• Recovery

In training we want to simulate running the last 16 miles of the marathon, not the first 16 miles.

To run marathon with more and more physiology adaptations, we have to follow some principles:

• Marathon muscles

  • Slow-twitch fibers (Type 1 fibers):
    Use oxygen to transfer energy (areobic). Can’t be train and the quantity of this type of muscle fiber is constant when we born.
  • Fast-twitch fibers (Type 2 fibers):
    Without use of the oxygen (anareobic). We can devide this type into two subgroups:
    • 2a: Can be considered to be aerobic because they have more mitochondria and capillaries than 2b fibers, they are necessary for a fast marathon performance.
    • 2b: This kind of fibers can transform to type 2a fibers by training.

• VO₂max
  When VO₂max is raising, the following things will happen:

  • Circulation of the coronary arteries improves.
  • Venticle walls thicken, particularly the left venticle.
  • The venticle chamber enlarges.
  • Pulse rate decreases.
  • Increased capillary density.
  • Improved mitochondrial enzyme levels and activity.
  • Improved mitochondrial density
    The more mitochondria we have, the more fat can be used as fuel to maintain aerobic intensity.
  • Increased size of existing mitochondria.

• Anaerobic threshold (AT)
  AT is particularly important because it has been identified as perhaps the best predictor of endurance performance.

• Aerobic threshold
  The harder we run, the more we rely on thr contribution of carbohydrates.

• Running economy (ml/kg/min): How much oxygen is required to run a certain pace.

  • High training volume
  • speed training

• Weekly mileage component:
  • Total weekly volume
    • Easy mileage
      • Easy days/ Recovery days
      • Warm up and cooldowns
      • (Long runs)
    • SOS workouts
      • Long runs
      • Tempo runs
      • Strength
      • Speed

• Easy run is paced 1-2 minutes slower then goal marathon pace.
• The day after SOS workout is another time you may choose a pace on the slow side.
• The day following a tempo run and the second easy day prior to a long run both provide good chances to 1 min/mile slower then marathon pace.

Table 3.1

Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly total (mile)
Easy 6	Speed	Off	Tempo 5	Easy (slower) 5	Easy (faster) 6	Long 10	43
Easy 5	Speed	Off	Tempo 8	Easy (slower) 6	Easy (faster) 5	Long 10	45
Easy 7	Speed	Off	Tempo 8	Easy (slower) 5	Easy (faster) 8	Long 15	54

MON and FRI pacing should be treated carefully ang sensibly.
SAT is a day to consider thr faster end of your easy pace range.
Long runs is recommended between 1.5-2 hrs.
18-25 mile long runs is consider for runners who can run 25-mile run in 3 hrs. (4:30/km)

Table 3.5 Training pace chart

Goal Marathon Time	Recovery	Easy Aerobic (slower)	Easy Aerobic (faster)	Moderate Aerobic (Long Run)	Marathon Pace (Tempo)	Strength	10k Speed	5k Speed
4:15:00	12:22	11:38	10:52	10:29	9:44	9:34	8:55	8:33
4:00:00	11:42	11:00	10:15	9:53	9:09	8:59	8:24	8:03
3:50:00	11:15	10:34	9:51	9:29	8:46	8:36	8:03	7:43

• Mitochondria (粒線體)
• Capillary (毛細管)
• Adenosine Triphosphate (ATP)