Marathon in 3:30

Running the marathon in 3: 30 hours If you want to run a marathon in 3: 30 hours, you have to increase your carbohydrate storage through training. This is closely related to nutrition. The prerequisite for taking up this training for the marathon is very good stamina.

As a guideline, a ten-kilometer run under 43 minutes or 20 kilometers under 1:40 hrs is considered. The scope and intensity of this training is very high. One must consider that this training is very time-consuming and is calculated with 60-70 weekly kilometers.

Nutrition

Nutrition during marathon training is as important as the training itself. Since endurance training is about increasing the body’s own energy stores, this can only be achieved through proper nutrition. The nutrition for a marathon is divided into three areas.

The first is the nutrition during the twelve-week training. This involves a targeted attempt to increase the carbohydrate storage. The second is the diet one or two days before the marathon, where particular attention is paid to ensuring that the increased carbohydrate storage is completely filled up at the start of the competition.

The last point of the diet is aimed at the supply of nutrients during the competition in order to refill empty stores slightly and maintain the energy balance.

Nutrition During training Before competition During competition

The carbohydrate store Since targeted marathon training is all about aerobic endurance, it is necessary to replenish and increase the stores (carbohydrate stores) emptied by training. The carbohydrates are stored in the form of glycogen in the liver (approx.

one-third) and the muscles (approx. two-thirds) and are available there for muscular work. After each training session, one should therefore make sure to eat a diet rich in carbohydrates.

This includes above all: this type of carbohydrate is a complex form (multiple sugars). It takes a long time for them to be digested before they are available as energy. Therefore, they should not be consumed directly (one hour) before the run or during the competition.

Energy production through fat In all human movements fat is continuously burned. The body saves the carbohydrates for strenuous exercise such as running a marathon. Since the carbohydrate storage is reduced after approx.2 – 3 hours (often km 30-35), the body has no alternative but to switch to energy production through fat burning.

In a complicated process, free fatty acids are converted into energy. However, fat burning can be trained by specific training with low loads.

Rice
Noodles
Potatoes
Grain Flakes
Cereals
Bread and
Bananas.