Running Volume in Marathon Training

Trainers and experts from all over the world agree that volume is an important factor in marathon training. Volume is the number of days running along with the number of kilometers in a week. Even if you have to choose between volume or speed, then the volume is the top priority. Why is that so? The simple answer should be because the marathon is all about endurance, and it requires a sufficient volume to form a good one.

However, high volumes not always providing maximum benefits to runners. It is because volume depends on the conditions and experience of each runner. Forced volumes can only result in fatigue, overtraining, or even injury. So, we really have to be wise and careful in determining the right amount of volume because many factors also influence it, such as age, gender, daily activities, injury history, etc.

So, what is the amount of volume needed by a runner? I classify the volume in these categories:

• Minimal
  This category consisting of 3 days of running and one day for cross-training. The exercise is usually aimed at runners with special problems, such as recovering from the injury or also at a senior age. I once trained a 47-year-old mother with this method and managed to finish the marathon 4.01. The number of weekly kilometers is usually in the range of 40-60 kilometers per week.
  
  
• Medium
  There are 4-5 days of running practice in a week. For those who are new to running in a marathon and not too experienced in the running world, it is recommended to take 4 days of training. While those who are experienced enough can practice 5 days a week. This category is the most favored by runners. The amount of training is fitted well and not excessive. In general, the number of kilometers will increase gradually to 60-80 kilometers per week.
  
  
• Maximum
  Consists of 6 days of running practice in a week. This exercise is recommended only for those who are truly experienced and understand their body's condition well. It is because training with this kind of scheme always requires great endurance and body strength. In this category, the number of kilometers is usually in the range of 85-100 kilometers per week.
  
  

It should be kept in mind that the more the number of days for running and the number of kilometers in a week, the more the quality and quantity of rest and recovery will be needed. In addition to the amount of sleep that must be longer, the nutrients consumed must also be better.

Now we can estimate where our level is. Then practice gradually and feel the changes in your body. If you feel that your body is tired after a week of practice, the volume you choose is not right or your rest and recovery aren't optimal. So, determine the volume wisely. - @andriyanto.run