Need some advice on first Marathon prep, weight training and cutting a couple KG’s.
Hi all,
Im 22, 5’10 78kg. Have been going to the gym 5 days a week for a couple years. Have been running on and off for a year, maybe 10k a week average but have suffered from shin splints. Have signed up for a marathon in November and have started training for it following this split I designed/altered.
Wanting to run a sub 4.
Monday - PM: Legs
Tuesday - AM: 8km easy, PM: Pull & Abs
Wednesday: PM: Push
Thursday - AM: Tempo/Threshold 5k
Friday - PM: Pull & Abs
Saturday - AM: 18km> (increasing 2km/week, sometimes do on Sunday) Long Run. PM: Push
Sunday: Rest, or long run if I can’t do it Saturday.
I am also wanting to cut a couple kg’s slightly for efficiency and aesthetics, I remember running at <75kg and I felt a lot lighter and more efficient.
Below are my planned calories for the week. My maintenance seems to hover around 2500-2800 per day depending on exercise, excluding long run day which is obv higher. I like to think I eat well, nothing really artificial, worst would be a rice Krispy occasionally before gym. At 2450 cal my macros look like; 291g Carbs, 69g Fat, 178g Protein.
My main concern is if I am trying to also lose this weight, will this put me at a far greater injury risk? I am trying to mitigate all typical injuries like shin splints and knee pains by doing more stretching/ strengthening of these muscles. Am not the greatest sleeper, never have been (average 5.5-7hrs/night) but do I all I can to get better sleep but get up around 4:30am to fit training and work in.
Would be much appreciated if people would share any similar experiences or opinions.
Cheers