Tips to get through your marathon in the best possible time and condition: By Joe Chawke (The expert: Running Coach and Runner) and Eamonn Horgan (The other expert: Long Distance Triathlete and Runner)
October 10th 2006 - updated sept 2007
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We train every Tuesday on the running track in UL. Arrive at the track side ready for warm-up at 6:45PM, the sessions last for about one hour. Typical group sizes exceed 30 friendly people of all levels so you will fit right in straight away. Ask for Joe Chalke (trainer) or any West Limerick AC member.

VO2Max provides a measure of the max volume of oxygen you can consume during exercise. Top male athletes have scores of 70-85, top female athletes have scores of 60-75. VO2Max is mainly hereditary but can be increased through proper training by 20-30 per cent. This test must be done at the fastest pace you can hold for the full duration of the test (i.e.3200metres). Do a good warm up at least 20 mins.

Recovery corresponds to 55-65% of VO2Max.The rate of carbohydrate metabolism is equal to or just higher than fat metabolism,Used primarily to promote recovery from hard training.

Moderate Aerobic Corresponds to 65-75% of VO2Max.Energy comes predominately from carbohydrate but fat is still being metabolised. Used to build general base of aerobic fitness and maintain fitness aerobic fitness .Long run is typically run at this pace.

High Aerobic corresponds to 75-85% of VO2Max.Carbohydrate provides virtually all of energy required for muscle contractions. Used for late base building period and the latter period of endurance events like the marathon.

Anaerobic threshold or Lactate threshold (LT) corresponds to 85-90% of VO2Max.This is the transition zone from aerobic exercise to anaerobic exercise.For endurance athletes LT identifies the specific intensity that is very close to the maximum aerobic an athlete can race at and train at to improve. Typically LT is the pace you can sustain for about an hour. LT can be improved by about 40 per cent with proper training(just under LT).LT is used mainly during build phase and speed phase.

Aerobic capacity or VO2Max, Used to improve VO2Max, to improve running economy and to strengthen lactate buffering and shuttling capacities. Total time should be at least 6 mins for endurance athletes try to keep recovery the same length as the effort.

Speed above VO2Max and below sprinting i.e. 600m -1500m race pace .this pace improves Stride and fast-twitch muscles,used during speed phase.