So in this stretch I ran some really horrible races - I've taken many steps back from cross country for some reason. 8:50 3k and 15:27 5k - ran a 9:22 2 mi. time trial in cross (and I held back the last 600m.) But around 70 for this week maybe a bit less for the stretch including both races- lets see what we can do.
Wed. 85 w/ long and ultimately fairly fast progression
Thur. 60, 35 (felt shitty)
Fri. 60' slow - achilles kind of hurt
Sat. 15' warmup
Sun. 2.5 mi w/u + 8:50 3k + 4.5 mi. c/d
Mon. 65' easy 6:40 pace ish
Tue. 3 mi. w/u + 3mi. c/d + 6x300-200-100 w/ 200m recovery jog in 51-33-14 ish
Wed. 70' w/ 8-10' at a steady pace later in the run - otherwise pretty slow 7' + pace
Thur. 32' easy
Fri. 2 mi. w/u + 5k 15:27 + 1.5 mi c/d
Sat. 45
Sun. 110
Friday, January 26, 2007
Tuesday, January 16, 2007
Marathon Training
Marathon Training
I like to think of things in terms of "time until the goal race" and then prepare from there.
First, a chart of the ideal program:
Phase I: Returning to Training (3-6 weeks)
Emphasize easy milage, get milage up to the appropriate levels. Do some strides, drills, and weights every week on a relaxed level. Ideally, for a marathon runner, this period would conclude with a week with between 95 and 120 miles.
Phase II: General Conditioning (0-10 weeks)
This phase may be omitted - it is a period of training which some might call, multi-pace. It is not particularly periodized. It allows the runner to perform well at various distance races without peaking. Most track runners might remain in a phase like this if they have to compete over the course of an entire season (like the Golden League meets). It sacrifices top performance but allows for the athlete to compete at a fairly high level for a theoretically unlimited period of time. However, for a marathon runner, this period should be thought of as a phase - milage should remain high throughout but not to unsustainable levels.
Phase III: Specific Marathon Preparation (10-12 weeks)
This is the most difficult phase for the marathoner, milage levels are raised further in the weekly total, the harder workouts, and the long runs. (as many as 150-170 miles per week for the most experienced but is based upon where the athlete is coming from)
More specifics are below.
Phase IV: Peaking and Final Preparation (3-5 weeks)
Here milage is reduced dramatically, and marathon practice runs are the most important - feeling good and running the goal pace is important here (this is the time to perhaps reevaluate goal pace to see if it is realistic or not).
Now a more in depth explanation...
time to goal race: minimum 13 weeks for specific preparation and peaking, preferably 17 weeks
Before phase III, there must be a period of general conditioning. The athlete must be ready to run high volumes and perform workouts.
An Explanation of the Specific Buildup
The goal is to raise the milage for a brief specific period of 10-12 weeks to acclimate the body to running long and running at a fast pace for 2-2.5 hrs. i.e. racing a marathon
What follows is an example of a general formula - it must depend on the specific athlete for the precise paces and distances to a certain extent. However, in principle many things are the same for everyone.
First, although the athlete must be fit from the general period, he/she must also be fairly fresh because the hardest training by far is yet to come.
During the general period sustain a solid volume throughout - do not peak for any small races although it is beneficial to compete in some races during this period.
Ideally, a 9-10 week multi-paced training period with 3-4 low key races from 5k-20k precedes the specific period.
During general training, emphasize:
1. overall conditioning, strength, flexability, form, quickness
2. general aerobic development
Both of these should be emphasized equally (perhaps one slightly more than the other depending on the athlete - work the weakness)
DO NOT emphasize: extensive marathon goal pace runs, very long runs (over 20 miles), or very strenuous workouts
Fundamentals of a good weekly program during this general period:
-2 x 90' Progressive runs per week (every third week run one of these runs at a steady pace)
Steady pace = Marathon Goal Pace + 10-15 seconds per mile
-high average volume (somewhere between 70-120 miles per week as an average would be good) focus on doubles rather than long single runs here though
-1 Short Tempo Session per week (e.g. 4 mi @ LT pace + 1 mi. progressive LT pace - 5-10 sec. + 6 x 200m @ date mile race pace)
-1 long hills or interval session per week e.g. 15x1'hills OR later 8 x 1000m @ I pace w/ 2' recovery (5k date pace - 3 sec. per mile)
-1 race over 5k to 15k replaces the hill/interval session or 15k-20k replaces short tempo
-every week do weights twice per per week, core once more
-2 x strides per week (run at least one of these after a 10mi. or longer run)
-2 x hill charges per week (run one of these after a 10+ mi. run, one after a shorter run (less than 10mi))
Example Week of Phase II: General Conditioning (for an athlete comfortable with 95 mpw)
Sun. AM: 10' warmup + 75' @ steady pace + 5-10' cooldown
PM: 10' shake out very slow and stretching
Mon. AM: 30' slow regeneration + drills PM: 70' easy + 6 strides + weights
Tue. AM: 15' easy + 6400m @ LT pace on the track + 1600m in LT pace - 8" + 5' recovery + 6 x 200m in mile pace + 15' easy cool down
PM: 35' regeneration run
Wed. AM: 90' progressive very easy to steady pace + 10 x 10" hills PM: 20' regeneration + drills
Thur. AM: off PM: 50' regeneration + 6 strides + weights
Fri. AM: 20' warmup + 15 x 1' hard hills with jog back recovery + 17'cooldown PM: off
Sat. AM: 60' easy + drills PM: 45' regeneration
12-17 week Race Specific Preparation period:
before race 3-5 week taper period
then for 9-12 weeks before that specific period:
------
specific competition preparation
Example: 12 wks
4 (3) cycles of 2 weeks hard, 1 week easier (raise milage from general period average - preferably these should be over 100 miles per week a good amount of the time but don't force it if your general prep is not there)
Suppose you were comfortable with 80 miles per week in phase II, raise your milage as follows:
+15, +25, -5, +10, +20, -15, +15, +25, +5, +15, (-15, +25)
--Include 2 races in 10 week period with 2-3 week taper
Include 1 4 mi, 5 mi, or 10k after 4 weeks, 1 15k- half marathon after 8 weeks.
--Include 2 races in the 12 week period with 5 week taper
Include 1 4 mi, 5 mi, or 10k after 8 weeks, 1 15k- half marathon after 12 weeks.
More Specifics:
blend a mixture of interval pace runs i.e. (5-7 x mile @ 5k pace-3 sec. per mile), LT paced runs, marathon paced runs, steady runs and easy runs (for recovery), and finally maintain form, flexability and strength on a maintanance level (Remember the paces must be adjusted if training at altitude in interval and LT runs - Marathon pace must be precise! Find a low altitude location for these test runs unless the race is at altitude.
always keep in mind the course - if hilly keep some hill intervals and make marathon specific runs hilly runs
also do some marathon specific runs in appropriate heat/humidity conditions - always aim to make marathon pace runs feel as easy and efficient as possible (do not hammer the day before these, and do not push too hard on them)
emphasize the different elements in your training as follows:
1. emphasize long steady (and progressive) runs culminating with 27-28 miler in marathon goal pace +25-30 sec. per mile. These type of runs began in the general period but are now getting much longer - these essentially are replaced by long marathon pace practice in the peaking phase (last 3-5 weeks). Aside from the one long run all the rest should be 18-22 mi.
2. introduce interval work in place of long hills and more strides in place of hill charges.
Strides can be maintained throughout (fast but relaxed - no specific pace at the peaking phase)
3. expand upon the tempo work during the specific phase including sessions with more total time at LT pace
NOTE: drop these to shorter workouts in the peak (10 x 5' w/ 1' recovery jog @ LT pace vs. 3x 5' w/ 1' recovery at LT pace for example) LT pace = date 10 mi.-20k race pace
4. introduce marathon pace work about 2-4 wks into the specific phase culminating with marathon practice 15 mi. 2 wks before goal race and ultimately 26.2 miles at goal pace in your race - 10 weeks of marathon pace work before the race are sufficient
Marathon pace work example: wk. 4 20 mi. w/ 6 mi. @ marathon goal pace,
Week 7 22 mi. w/ 9 mi. @ marathon goal pace,
week 9 18 mi. w/ 11 mi. @ marathon goal pace
-------
Peaking Phase (reduce milage even from later general period average and dramatically from specific period highs)
-------
week by week milage reductions from general period average (for example in our case above 80 miles per week)
(-15, -25,) -25 (15 mile Marathon Practice at the end of this week), -30, -45 or 45 mi. which ever is greater
Long runs should reduce accordingly (20, 18), 15 (marathon goal pace), 15 (easy mid week), 26.2 (race)
PACES:
Regeneration - as slow as you can comfortably go 55-65% of Max Heart Rate
Easy - 65-75% of Max Heart Rate
Steady - Marathon Goal Pace + 10-20 seconds per mile
LT (lactate threshold) pace - current 10 mi. - half marathon pace (87-92% max heart rate)
I pace (VO2 max pace) - current 5k pace - 3 sec. per mile
Strides/Faster Intervals - current 800m to mile race pace OR fast but relaxed depending on when the intervals are
I like to think of things in terms of "time until the goal race" and then prepare from there.
First, a chart of the ideal program:
Phase I: Returning to Training (3-6 weeks)
Emphasize easy milage, get milage up to the appropriate levels. Do some strides, drills, and weights every week on a relaxed level. Ideally, for a marathon runner, this period would conclude with a week with between 95 and 120 miles.
Phase II: General Conditioning (0-10 weeks)
This phase may be omitted - it is a period of training which some might call, multi-pace. It is not particularly periodized. It allows the runner to perform well at various distance races without peaking. Most track runners might remain in a phase like this if they have to compete over the course of an entire season (like the Golden League meets). It sacrifices top performance but allows for the athlete to compete at a fairly high level for a theoretically unlimited period of time. However, for a marathon runner, this period should be thought of as a phase - milage should remain high throughout but not to unsustainable levels.
Phase III: Specific Marathon Preparation (10-12 weeks)
This is the most difficult phase for the marathoner, milage levels are raised further in the weekly total, the harder workouts, and the long runs. (as many as 150-170 miles per week for the most experienced but is based upon where the athlete is coming from)
More specifics are below.
Phase IV: Peaking and Final Preparation (3-5 weeks)
Here milage is reduced dramatically, and marathon practice runs are the most important - feeling good and running the goal pace is important here (this is the time to perhaps reevaluate goal pace to see if it is realistic or not).
Now a more in depth explanation...
time to goal race: minimum 13 weeks for specific preparation and peaking, preferably 17 weeks
Before phase III, there must be a period of general conditioning. The athlete must be ready to run high volumes and perform workouts.
An Explanation of the Specific Buildup
The goal is to raise the milage for a brief specific period of 10-12 weeks to acclimate the body to running long and running at a fast pace for 2-2.5 hrs. i.e. racing a marathon
What follows is an example of a general formula - it must depend on the specific athlete for the precise paces and distances to a certain extent. However, in principle many things are the same for everyone.
First, although the athlete must be fit from the general period, he/she must also be fairly fresh because the hardest training by far is yet to come.
During the general period sustain a solid volume throughout - do not peak for any small races although it is beneficial to compete in some races during this period.
Ideally, a 9-10 week multi-paced training period with 3-4 low key races from 5k-20k precedes the specific period.
During general training, emphasize:
1. overall conditioning, strength, flexability, form, quickness
2. general aerobic development
Both of these should be emphasized equally (perhaps one slightly more than the other depending on the athlete - work the weakness)
DO NOT emphasize: extensive marathon goal pace runs, very long runs (over 20 miles), or very strenuous workouts
Fundamentals of a good weekly program during this general period:
-2 x 90' Progressive runs per week (every third week run one of these runs at a steady pace)
Steady pace = Marathon Goal Pace + 10-15 seconds per mile
-high average volume (somewhere between 70-120 miles per week as an average would be good) focus on doubles rather than long single runs here though
-1 Short Tempo Session per week (e.g. 4 mi @ LT pace + 1 mi. progressive LT pace - 5-10 sec. + 6 x 200m @ date mile race pace)
-1 long hills or interval session per week e.g. 15x1'hills OR later 8 x 1000m @ I pace w/ 2' recovery (5k date pace - 3 sec. per mile)
-1 race over 5k to 15k replaces the hill/interval session or 15k-20k replaces short tempo
-every week do weights twice per per week, core once more
-2 x strides per week (run at least one of these after a 10mi. or longer run)
-2 x hill charges per week (run one of these after a 10+ mi. run, one after a shorter run (less than 10mi))
Example Week of Phase II: General Conditioning (for an athlete comfortable with 95 mpw)
Sun. AM: 10' warmup + 75' @ steady pace + 5-10' cooldown
PM: 10' shake out very slow and stretching
Mon. AM: 30' slow regeneration + drills PM: 70' easy + 6 strides + weights
Tue. AM: 15' easy + 6400m @ LT pace on the track + 1600m in LT pace - 8" + 5' recovery + 6 x 200m in mile pace + 15' easy cool down
PM: 35' regeneration run
Wed. AM: 90' progressive very easy to steady pace + 10 x 10" hills PM: 20' regeneration + drills
Thur. AM: off PM: 50' regeneration + 6 strides + weights
Fri. AM: 20' warmup + 15 x 1' hard hills with jog back recovery + 17'cooldown PM: off
Sat. AM: 60' easy + drills PM: 45' regeneration
12-17 week Race Specific Preparation period:
before race 3-5 week taper period
then for 9-12 weeks before that specific period:
------
specific competition preparation
Example: 12 wks
4 (3) cycles of 2 weeks hard, 1 week easier (raise milage from general period average - preferably these should be over 100 miles per week a good amount of the time but don't force it if your general prep is not there)
Suppose you were comfortable with 80 miles per week in phase II, raise your milage as follows:
+15, +25, -5, +10, +20, -15, +15, +25, +5, +15, (-15, +25)
--Include 2 races in 10 week period with 2-3 week taper
Include 1 4 mi, 5 mi, or 10k after 4 weeks, 1 15k- half marathon after 8 weeks.
--Include 2 races in the 12 week period with 5 week taper
Include 1 4 mi, 5 mi, or 10k after 8 weeks, 1 15k- half marathon after 12 weeks.
More Specifics:
blend a mixture of interval pace runs i.e. (5-7 x mile @ 5k pace-3 sec. per mile), LT paced runs, marathon paced runs, steady runs and easy runs (for recovery), and finally maintain form, flexability and strength on a maintanance level (Remember the paces must be adjusted if training at altitude in interval and LT runs - Marathon pace must be precise! Find a low altitude location for these test runs unless the race is at altitude.
always keep in mind the course - if hilly keep some hill intervals and make marathon specific runs hilly runs
also do some marathon specific runs in appropriate heat/humidity conditions - always aim to make marathon pace runs feel as easy and efficient as possible (do not hammer the day before these, and do not push too hard on them)
emphasize the different elements in your training as follows:
1. emphasize long steady (and progressive) runs culminating with 27-28 miler in marathon goal pace +25-30 sec. per mile. These type of runs began in the general period but are now getting much longer - these essentially are replaced by long marathon pace practice in the peaking phase (last 3-5 weeks). Aside from the one long run all the rest should be 18-22 mi.
2. introduce interval work in place of long hills and more strides in place of hill charges.
Strides can be maintained throughout (fast but relaxed - no specific pace at the peaking phase)
3. expand upon the tempo work during the specific phase including sessions with more total time at LT pace
NOTE: drop these to shorter workouts in the peak (10 x 5' w/ 1' recovery jog @ LT pace vs. 3x 5' w/ 1' recovery at LT pace for example) LT pace = date 10 mi.-20k race pace
4. introduce marathon pace work about 2-4 wks into the specific phase culminating with marathon practice 15 mi. 2 wks before goal race and ultimately 26.2 miles at goal pace in your race - 10 weeks of marathon pace work before the race are sufficient
Marathon pace work example: wk. 4 20 mi. w/ 6 mi. @ marathon goal pace,
Week 7 22 mi. w/ 9 mi. @ marathon goal pace,
week 9 18 mi. w/ 11 mi. @ marathon goal pace
-------
Peaking Phase (reduce milage even from later general period average and dramatically from specific period highs)
-------
week by week milage reductions from general period average (for example in our case above 80 miles per week)
(-15, -25,) -25 (15 mile Marathon Practice at the end of this week), -30, -45 or 45 mi. which ever is greater
Long runs should reduce accordingly (20, 18), 15 (marathon goal pace), 15 (easy mid week), 26.2 (race)
PACES:
Regeneration - as slow as you can comfortably go 55-65% of Max Heart Rate
Easy - 65-75% of Max Heart Rate
Steady - Marathon Goal Pace + 10-20 seconds per mile
LT (lactate threshold) pace - current 10 mi. - half marathon pace (87-92% max heart rate)
I pace (VO2 max pace) - current 5k pace - 3 sec. per mile
Strides/Faster Intervals - current 800m to mile race pace OR fast but relaxed depending on when the intervals are
Last week's Training 1/16
OK, so training is going pretty well right now - nothing wonderful mind you but some decent workouts and plenty of milage. I have had some stomach flu but I am hopeful that and my bathroom problem on runs is taken care of now - hopefully it is not hurting my recovery and mineral/vitamin levels.
Mon. 70' + drills, 31'
Tue. 65' progressive + 10x10" hills
Wed. 36' easy + 33' @ 5:25-5:35 pace on VCP + 20' easy
lots of bathroom stops in around that 6 mi. - although I got through the 6 miles well
5:30 pace felt like a normal run with trainers on - smooth except when into the fierce wind it was a little tough
Thur. 70', 30' easy - rough day
Fri. 63' progressive + 10x10" hills - felt a little better today
Sat. 49' not too easy
Sun. 116' progressive (2:06 with 2 bathroom breaks) + 5 strides
83-86 mi. for the week
Mon. 60, 40 easy
Tue. 23 w/u + 22' (5x300m, 200m 100m @ 53, 33, 15 avg. - times were all over jogging the next distance so 200, 100, 300 for recovery) + 23 c/d
The rest of this week should look like this:
Wed. 92' Progressive
Thur. 70', 30' easy
Fri. 60' easy + 10x10" hills
Sat. 30' easy
Sun. 1 mi. shake out, 2.5 mi. w/u + 3k race + 5 mi. c/d
Mon. 70' + drills, 31'
Tue. 65' progressive + 10x10" hills
Wed. 36' easy + 33' @ 5:25-5:35 pace on VCP + 20' easy
lots of bathroom stops in around that 6 mi. - although I got through the 6 miles well
5:30 pace felt like a normal run with trainers on - smooth except when into the fierce wind it was a little tough
Thur. 70', 30' easy - rough day
Fri. 63' progressive + 10x10" hills - felt a little better today
Sat. 49' not too easy
Sun. 116' progressive (2:06 with 2 bathroom breaks) + 5 strides
83-86 mi. for the week
Mon. 60, 40 easy
Tue. 23 w/u + 22' (5x300m, 200m 100m @ 53, 33, 15 avg. - times were all over jogging the next distance so 200, 100, 300 for recovery) + 23 c/d
The rest of this week should look like this:
Wed. 92' Progressive
Thur. 70', 30' easy
Fri. 60' easy + 10x10" hills
Sat. 30' easy
Sun. 1 mi. shake out, 2.5 mi. w/u + 3k race + 5 mi. c/d
Monday, January 8, 2007
This Week's Training starting 1/1/07
Monday: A: 60, P: 30
Tuesday: A: 67, P: 6' w/u + 10x10" hills + 6' cooldown
Wednesday: A: 12.5 mi. w/ 5 mi. @ 5:50 pace (felt hard)
Thursday: A: 60, P: 30
Friday: 53 out slow but back faster - not super fast though + 8x10" hills
Saturday: 47' easy
Sunday: 112' easy
This was probably about 79-82 miles for the week. A bit more than planned because I forgot to do my hills which added an extra three or four miles to the week. I began to feel like I was training a lot this week. Thursday felt very sluggish and the quads have been feeling tired since wednesday. But hopefully things get better and my body adapts to the new load. I know I'm fit when the recovery is happening quickly, we're not there yet but things are improving.
Next week should look like this:
Mon. 9.5 + strides, 4
Tuesday. 10 + hills
Wednesday: 14 w/ 6 miles @ 5:50 pace
Thursday: 9.5, 4
Friday: 10+hills
Saturday: 6-7 miles
Sunday: 17-18 miles progressive
85-87 miles
Tuesday: A: 67, P: 6' w/u + 10x10" hills + 6' cooldown
Wednesday: A: 12.5 mi. w/ 5 mi. @ 5:50 pace (felt hard)
Thursday: A: 60, P: 30
Friday: 53 out slow but back faster - not super fast though + 8x10" hills
Saturday: 47' easy
Sunday: 112' easy
This was probably about 79-82 miles for the week. A bit more than planned because I forgot to do my hills which added an extra three or four miles to the week. I began to feel like I was training a lot this week. Thursday felt very sluggish and the quads have been feeling tired since wednesday. But hopefully things get better and my body adapts to the new load. I know I'm fit when the recovery is happening quickly, we're not there yet but things are improving.
Next week should look like this:
Mon. 9.5 + strides, 4
Tuesday. 10 + hills
Wednesday: 14 w/ 6 miles @ 5:50 pace
Thursday: 9.5, 4
Friday: 10+hills
Saturday: 6-7 miles
Sunday: 17-18 miles progressive
85-87 miles
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