Project 02:30: Preparing for the Berlin Marathon 2022
Written By: SportsShoes
Following on from his recent success at the Paris Marathon in April, we spoke to our Sportsshoes CTO Jon Cleaver, as he prepares for his next big running challenge - the Berlin Marathon, 25th September 2022.
Hi Jon! Congratulations on your incredible performance in the Paris marathon. Can you tell us a bit more about your preparation for the race?
Leading up to Paris I was running well after having a solid cross country season cumulating in a debut Lancashire vest at the inter-counties championship. I was in pretty good shape, but my objective was not to race a marathon until the autumn. Instead, my focus was on the road 10km distance. However, when I got the opportunity to race for Sportsshoes and ASICS, I leapt at the chance not really knowing what to expect. I was hoping to run around 2:45 but was pleasantly surprised to come away with a PB of 2:33.
Amazing! What did you learn from Paris and how will you prepare for Berlin in September?
Firstly, I learned that just mileage and high training volume isn't the answer. Instead of clocking up 100-mile weeks, there is a smarter way to train which prevents unnecessary fatigue. I have broken down my training over 16 weeks into 4 phases with clear objectives and I am not going to plan too far into the future other than to understand the headlines.
Pictured: Jon competing in the Chicago Marathon in 2018
PHASE 1 objectives: Weeks 1-4
1. Prime the body to take on more mileage volume
2. Introduce strength work in the gym twice a week
3. Get into 5km PB shape
4. Ensure the holy trinity are completed - 2 sessions of speed work/tempo and a long run (up to 2 hours) every Sunday
5. Get into the rhythm of running 6 days a week with 1 or 2 double days with the mileage creeping up to 60 a week.
6. How to test: 5km race at the beginning of July
PHASE 2 objectives: Weeks 5-8
Building on phase 1 (tweak the training)
1. Change one of the speed sessions making it more marathon focussed i.e. longer repetitions at marathon pace
2. Build in a mid-week run of 13 miles in between session days
3. Sunday long runs increase in duration up to 02:15
4. Gradually increase weekly mileage up to 75 miles a week
PHASE 3 objectives: Weeks 9-12
Building on phase 2
1. Gradually increase mileage to 90 miles a week
2. Make my Sunday long runs progressive in terms of intensity, working through to marathon pace and up to 3 hours in duration.
PHASE 4 objectives: Weeks 13-16
Building on phase 3
1. Reduce the mileage tapering down to 30 miles before race week
2. Bring in quicker repetition speed work
3. Use the long Sunday runs as a rehearsal before the race, holding marathon pace as a tempo and gradually bringing down from 3 hours down to 90 minutes in duration.
4. Find a short fast race preferably a 10km or 5km 2 weeks out
Pictured: Jon receiving his medal after the Berlin Marathon 2019
You can follow Jon and all of his running adventures here
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Related posts: My Paris Marathon | The Running Hub | SportsShoes.com