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Advanced Marathoning

Advanced Marathoning

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The next tier starts at 54 miles and peaks at 70 miles per week. The mileage is spread across six days of running. I definitely won’t be training for a fall marathon since I’m just enjoying my lower weekly mileage these days. But, for those who are training for a fall race, I wanted to share the training plan that I used for my first Boston Marathon since it was a GREAT option. It was a big step from previous training plans I’d used for previous marathons (I’d say it’s geared towards experienced runners). And, in retrospect, I think it’s safe to say I was VERY well trained since I actually enjoyed the 2018 Boston Marathon and even set a PR. (2018 was the year of the worst weather on record for the Boston Marathon.) So, if you’re training, I hope this review of one of my favorite training plans helps you! Novice: A first time marathon runner, or someone who not run a marathon for some time, but has some experience of speedwork or racing at shorter distances. Sunday – Standard warm up. Run 21 miles. Run the first 16 miles at an easy pace. Run the last 5 miles at goal marathon pace. Cool down with 800 meters of jogging. Week 16 Advanced Marathoning provides a focused purpose every day so that you get to race day fit enough, rested enough, and healthy enough to have a great experience.”

Thursday – Standard warm up. Run 8 miles on a trail that is consistently and gradually uphill. Run at a pace that feels like your goal marathon race pace. Your actual pace will be slower due to the incline. If you do not have an uphill trail in your area, you can do this workout on a treadmill that is elevated 3 to 5 degrees. Thursday – Standard warm up. Run 6 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Run 8 x 400 meter repeats at 15 seconds per mile faster than 5K pace. Jog for 400 meters between repeats. Jog for 800 meters between the two sets. Cool down with 800 meters of jogging. A proper strength-training program will improve your speed, power, and running economy and help you avoid injury. Strength training should be performed two or three times per week.

Reduce the length or decrease the pace of some of the speed work. If your plan has more than one speed work session per week, consider dropping one session. In the book, Pete lays out some of the exercise science behind running training. He goes into detail about lactate threshold, VO2 max, and running economy – and their role in determining running performance.

If you just wish to finish, then yet again Galloway is a great option, or you could consider the Higdon's novice plan. Find the plan that works best for you from the detailed day-by-day training schedules by choosing between 18- and 12-week preparation and selecting weekly distances of 55, 55 to 70, 70 to 85, or 85-plus miles. If you run marathons close together, you’ll find 6- to 12-week training plans to maximize your training time and recovery. For older marathoners, there is a full chapter dedicated to their unique training, nutrition, and recovery needs. Runs 16+. I consider that the 16 mile mark defines the beginning of "the long run". While this is somewhat arbitrary on my part, I believe that counting the number of long runs that are 16 miles or more is a useful metric. The first run the diesel 16 miles or more is highlighted in green in the weekly section. An advanced competitor is an athlete that has been racing for at least two seasons and has been following a structured training program for at least two seasons. At this level, the athlete should have built up a good strength base and will be able to move on to advanced and intense strength training and explosive strength training. The advanced level does not necessarily relate to finished time or place. The advanced level is more of a state of mind and a measure of dedication to running and training. Tapering for a marathon is essential. It can be a challenge to stay in top shape without being fatigued. This post features tips for striking that balance.

There are a lot of similarities between a Pfitz marathon training plan and other training plans, but a few things set him apart. This is the book that taught me the science and training necessary to run faster marathons. It’s clear, smart, precise, and full of terrific advice. My first edition is full of scribbles, underlines, and notes, marking a progression from 3:18 to 3:06 to 2:43—and, more important, to a true love of the sport. This edition is even better. Read it and run.”

I reviewed my training log when I was using this plan and there was a note in there that I thought was telling: “My running feels the best it’s felt in a LONG TIME. I feel tired but strong.” And nearly all of my long runs had positive notes, e.g. felt great, could have gone further, pace felt easy, etc. My body definitely responded well to the variety of training. FIRST. Three runs per week; Tempo Runs, Interval Training and Long Runs, plus 2 days of cross training. This section provides some detailed analysis of the long runs in each of the training plans. While some of the information is self-explanatory, some may require you to read the notes below the table. Only a subset of the plans for lower mileage, 4 hour marathoners is include' d'. For a complete table, see Full Characteristics Table Plan To give you an idea of what this plan looks like, here’s a look at week 5 from the 54 to 70 mile plan:More information can be found on tapering in our blog post from May 2018, Tapering your programme to improve performance for competition. How long should you taper for? Rest. One of the most important, and often overlooked, aspects of marathon training plans is the amount of rest and recovery you get. Without sufficient rest, you won't be able to adapt and Supercompensate. I believe that running 3-4 days/week is optimal. I used Pete’s 55mile week for my 3h8m marathon at age 59. It was my 5th marathon. I was aiming for the 3h10m so got my PB and goal. I agree with your comments and found the mid week medium long run as he puts it the hardest to fit in before work or after work (shift worker here). They are split into 3 phases. The first phase is the Endurance phase, the second phase is the Lactate Threshold and Endurance and the third phase the Race Preparation stage. P+D runs Sunday – Standard warm up. Run 19 miles. Run the first 14 miles at an easy pace. Run the last 5 miles at goal marathon pace. Week 14

In an effort to keep the thread tidy, there are some broad topic categories inside the thread, listed as bolded comments, where you can post your experiences, ideas, and questions. There will also be a comment for your past week of training. Just like the previous incarnation of the weekly training thread, feel free to let everyone know how things have been going in your own training.Tuesday – Standard warm up. Run 4 x 1600 meter repeats at 10K pace. Jog easy for 800 meters between repeats. Cool down with 800 meters of jogging. Speed training is short to medium length repeats that are run at paces that range from race pace to an all out effort. The goal of this type of workout is to improve overall speed and the ability to maintain a quality pace for long distances. There is a bit more emphasis on speed in this advanced marathon training plan. Lactate Threshold Workouts Total Miles Over 16. Another way of evaluating a training plan is to look at the number of miles run in excess of 16 miles. For example an 18 mile long run would count as 2 miles in excess of the 16 mile Mark. This metric reveals some dramatic differences between some of the advanced plans. P+D suggest recovery runs should generaly be 4-7 miles in distance and ran at below 76% Max HR or 70% HRR (see section below for working out).



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