Welsh marathon record-holder explains how she has rocketed up the rankings and fought back from illnesses to clock the World Championships standard\u00a0<\/span><\/span><\/h5>\nWhile some may prefer to stay indoors during the cold months of winter, Natasha Cockram is out on the roads and the track, clocking up the miles in pursuit of further success. She will also be hoping to ensure that 2023 proves to be less of a rollercoaster than last year proved to be.\u00a0<\/span><\/p>\nWhile 2022 finished with the high of a Welsh record-breaking marathon run of 2:26:14 in Valencia, there were a number of lows to overcome, too.<\/span><\/p>\n\u201cBack in January 2022 I joined my new coach Robert Hawkins and planned to race Seville in February but got bronchitis so I couldn\u2019t,\u201d says the 30-year-old.<\/p>\n
\u201cI then turned all focus to the Commonwealth Games. I\u2019d say that is the most I\u2019ve ever focused on a race and it was the best shape I have ever been in, but race day didn\u2019t go to plan. I was testing negative for Covid, but something wasn\u2019t right and a few days after the race I tested positive.\u201d<\/p>\n
Coming 12th in 2:40:18 did not represent the height of Cockram\u2019s ambition.\u00a0<\/span><\/p>\n<\/p>\nNatasha Cockram (Mark Shearman)<\/p>\n<\/div>\n
\u201cWe suspect I was ill on race day but we will never have the answers as to whether it was Covid or something else,\u201d she adds. \u201cFollowing the positive test, it took me quite a few months to really get back into proper training.\u201d<\/p>\n
Marathon training is hard enough when firing on all cylinders, but Cockram had to dig deep mentally and physically to fight back to fitness.<\/p>\n
\u201cI found it tough missing races, particularly The Big Half and Great North Run,\u201d she continues. \u201cBut I was struggling to even run five steady miles, so I had bigger things to worry about. At times I wondered if I\u2019d ever even get back to where I was \u2013 especially seeing long Covid stories in the media. After weeks of struggling, I realised I\u2019d have to be patient and listen to my body.\u00a0<\/span><\/p>\n\u201cEven when preparing for Valencia, I approached it with the mindset \u2018if I am ready great, but if I\u2019m not, it\u2019s not the end of the world\u2019. This was quite different to how I approached the Commonwealths, where I paused everything and used annual leave [from her day job as an HR researcher] to focus on training and recovery.\u201d<\/p>\n
This meant preparations were different, yet effective. \u201cI took a more relaxed approach for Valencia,\u201d she adds. \u201cI always got the training done that coach set but I continued to enjoy other things that some might see as detrimental. I continued to work, ride my horse and even compete on him throughout the whole training block.\u201d<\/span><\/p>\nThis approach resulted in a run which destroyed her Welsh record by almost four minutes, put her sixth on the all-time British marathon rankings and was inside the qualifying standard for this year\u2019s World Championships in Budapest.<\/p>\n
In a year of two halves, Cockram has had time to reflect and is now focused on building on her success.<\/span><\/p>\n\u201cIt just felt so good to end the year on a high after a challenging one,\u201d she says. \u201cIt\u2019s the first time I\u2019ve ever run a world standard so that\u2019s exciting but it\u2019s more exciting to know that there is more to come.\u201d<\/span><\/p>\nAt the time of writing, Cockram was yet to confirm her racing plans for the year ahead but she added: \u201cI can\u2019t wait to get stuck back in and build to the next marathon.\u201d\u00a0<\/span><\/p>\nNatasha Cockram is based in Norfolk where she can run through the stunning forestry and be completely alone in her training. She clocks 80-120 miles a week, depending on where she is in her training block. \u201cIt is such a great way to clear my mind after a long day in front of the computer at work. It really is true that movement can free the mind and improve both physical and mental wellbeing,\u201d she adds.<\/p>\n
![\"\"](\"https:\/\/athleticsweekly.com\/wp-content\/uploads\/2020\/10\/Natasha-Cockram-2020-by-Bob-Martin-for-Virgin-Money-London-Marathon-750x442.jpg\")
<\/p>\nNatasha Cockram (London Marathon Events)<\/p>\n<\/div>\n
Typical training week<\/b><\/p>\n
Monday<\/b> \u2013 Either a single easy run or double easy run.<\/p>\n
Tuesday<\/b> \u2013 A progression run (for example, a few miles easy then seven miles of progression which would start slower than marathon pace but finish faster than marathon pace) or some tempo\/marathon pace miles followed by faster kilometre intervals.<\/p>\n
Wednesday<\/b> \u2013 Either a longer easy run (14-16 miles) or double easy run.<\/p>\n
Thursday<\/b> \u2013 Easy run (sometimes double easy).<\/p>\n
Friday<\/b> \u2013 Big threshold kind of session with more of a continuous effort. Something like a few miles easy followed by kilometre reps with a float recovery. Generally around 22 miles, including the warm-up\/cool down.<\/p>\n
Saturday<\/b> \u2013 Easy (occasionally double <\/span>easy).<\/p>\nSunday<\/b> \u2013 Long run day. Anything from 18-24 miles, depending on where we are in the training block. Paces also depend on where we are in the block.<\/p>\n
What is your favourite training session?\u00a0<\/span><\/b><\/p>\nI love the Sunday long runs when they have marathon pace and tempo pace incorporated into them.\u00a0<\/span><\/p>\nWhat is your least favourite session?\u00a0<\/span><\/b><\/p>\nI don\u2019t think there\u2019s actually a particular session I don\u2019t like. Some are harder than others but that\u2019s what I love about marathon training and that\u2019s what makes the difference.<\/p>\n
More from our \u201chow they train\u201d series here<\/a>.<\/p>\n\u00bb <\/i><\/b>This sarticle first appeared in the January issue of AW, which you can <\/i>read here<\/i><\/span><\/a><\/span><\/p>\n<\/p><\/div>\n\n
While 2022 finished with the high of a Welsh record-breaking marathon run of 2:26:14 in Valencia, there were a number of lows to overcome, too.<\/span><\/p>\n \u201cBack in January 2022 I joined my new coach Robert Hawkins and planned to race Seville in February but got bronchitis so I couldn\u2019t,\u201d says the 30-year-old.<\/p>\n \u201cI then turned all focus to the Commonwealth Games. I\u2019d say that is the most I\u2019ve ever focused on a race and it was the best shape I have ever been in, but race day didn\u2019t go to plan. I was testing negative for Covid, but something wasn\u2019t right and a few days after the race I tested positive.\u201d<\/p>\n Coming 12th in 2:40:18 did not represent the height of Cockram\u2019s ambition.\u00a0<\/span><\/p>\n Natasha Cockram (Mark Shearman)<\/p>\n<\/div>\n \u201cWe suspect I was ill on race day but we will never have the answers as to whether it was Covid or something else,\u201d she adds. \u201cFollowing the positive test, it took me quite a few months to really get back into proper training.\u201d<\/p>\n Marathon training is hard enough when firing on all cylinders, but Cockram had to dig deep mentally and physically to fight back to fitness.<\/p>\n \u201cI found it tough missing races, particularly The Big Half and Great North Run,\u201d she continues. \u201cBut I was struggling to even run five steady miles, so I had bigger things to worry about. At times I wondered if I\u2019d ever even get back to where I was \u2013 especially seeing long Covid stories in the media. After weeks of struggling, I realised I\u2019d have to be patient and listen to my body.\u00a0<\/span><\/p>\n \u201cEven when preparing for Valencia, I approached it with the mindset \u2018if I am ready great, but if I\u2019m not, it\u2019s not the end of the world\u2019. This was quite different to how I approached the Commonwealths, where I paused everything and used annual leave [from her day job as an HR researcher] to focus on training and recovery.\u201d<\/p>\n This meant preparations were different, yet effective. \u201cI took a more relaxed approach for Valencia,\u201d she adds. \u201cI always got the training done that coach set but I continued to enjoy other things that some might see as detrimental. I continued to work, ride my horse and even compete on him throughout the whole training block.\u201d<\/span><\/p>\n This approach resulted in a run which destroyed her Welsh record by almost four minutes, put her sixth on the all-time British marathon rankings and was inside the qualifying standard for this year\u2019s World Championships in Budapest.<\/p>\n In a year of two halves, Cockram has had time to reflect and is now focused on building on her success.<\/span><\/p>\n \u201cIt just felt so good to end the year on a high after a challenging one,\u201d she says. \u201cIt\u2019s the first time I\u2019ve ever run a world standard so that\u2019s exciting but it\u2019s more exciting to know that there is more to come.\u201d<\/span><\/p>\n At the time of writing, Cockram was yet to confirm her racing plans for the year ahead but she added: \u201cI can\u2019t wait to get stuck back in and build to the next marathon.\u201d\u00a0<\/span><\/p>\n Natasha Cockram is based in Norfolk where she can run through the stunning forestry and be completely alone in her training. She clocks 80-120 miles a week, depending on where she is in her training block. \u201cIt is such a great way to clear my mind after a long day in front of the computer at work. It really is true that movement can free the mind and improve both physical and mental wellbeing,\u201d she adds.<\/p>\n Natasha Cockram (London Marathon Events)<\/p>\n<\/div>\n Typical training week<\/b><\/p>\n Monday<\/b> \u2013 Either a single easy run or double easy run.<\/p>\n Tuesday<\/b> \u2013 A progression run (for example, a few miles easy then seven miles of progression which would start slower than marathon pace but finish faster than marathon pace) or some tempo\/marathon pace miles followed by faster kilometre intervals.<\/p>\n Wednesday<\/b> \u2013 Either a longer easy run (14-16 miles) or double easy run.<\/p>\n Thursday<\/b> \u2013 Easy run (sometimes double easy).<\/p>\n Friday<\/b> \u2013 Big threshold kind of session with more of a continuous effort. Something like a few miles easy followed by kilometre reps with a float recovery. Generally around 22 miles, including the warm-up\/cool down.<\/p>\n Saturday<\/b> \u2013 Easy (occasionally double <\/span>easy).<\/p>\n Sunday<\/b> \u2013 Long run day. Anything from 18-24 miles, depending on where we are in the training block. Paces also depend on where we are in the block.<\/p>\n What is your favourite training session?\u00a0<\/span><\/b><\/p>\n I love the Sunday long runs when they have marathon pace and tempo pace incorporated into them.\u00a0<\/span><\/p>\n What is your least favourite session?\u00a0<\/span><\/b><\/p>\n I don\u2019t think there\u2019s actually a particular session I don\u2019t like. Some are harder than others but that\u2019s what I love about marathon training and that\u2019s what makes the difference.<\/p>\n More from our \u201chow they train\u201d series here<\/a>.<\/p>\n \u00bb <\/i><\/b>This sarticle first appeared in the January issue of AW, which you can <\/i>read here<\/i><\/span><\/a><\/span><\/p>\n<\/p><\/div>\n<\/p>\n