#Another word for running the training how to#
#Another word for running the training plus#

Save your fast running for the marathon itself. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts, but the following week’s long run. You’ll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Listen to what the Coach is about to tell you! The physiological benefits kick in around 90-120 minutes, no matter how fast you run. This is very important, particularly for advanced runners who do speedwork during the week. You want to go out on those long runs and BLAST! Don’t! Normally I recommend that runners do their long runs anywhere from 30 to 90 or more seconds per mile slower than their marathon pace. Rest is an important component of any training program. Notice that although the weekly long runs get progressively longer, every third week is a “stepback” week, where we reduce mileage to allow you to gather strength for the next push upward. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs.

(I’ve tried that myself in the past, and it just wore me out.) Save your energy and concentrate on quality runs the rest of the week. Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs.

Long Runs: The key to all my marathon programs are the long runs on weekends, which build from 10 miles in the first week (Week 1) to a maximum of 20 miles, done three times (Weeks 11, 13 and 15). Here is an explanation of the type of training you will encounter in the Advanced 1 program: All of my training programs are available in interactive versions (more tips, more instructions), which you can get from TrainingPeaks. For an introduction to speedwork, check the shorter-distance training schedules on this Web site. You do not want to begin speedwork in a marathon program if you have not done it before. If you haven’t done the various types of speedwork included in this program, it’s also Bye Bye. If this is your first marathon, regardless of your talent, consider following the Novice 2 program and simply set as your goal finishing, rather than finishing fast.

#Another word for running the training plus#

What decides whether or not you are an advanced runner is your background and your familiarity with this type of training plus your attitude. I might add that you can be male or female, a 2:30 marathoner or a 4:30 marathoner and still train as an advanced runner. Only a small percentage of today’s runners classify themselves as “Advanced” or want to follow this demanding a schedule. The advanced schedules (1 and 2) are designed only for the hard core, those willing to take it to the limit. If that is your philosophy, you are better off following one of my intermediate programs. Admittedly, not everybody wants to do speedwork, or enjoys going to the track.

#Another word for running the training how to#

Explanations on how to perform each workout follow below and in the daily email messages for those signing up for an interactive program through TrainingPeaks. Speed sessions consist of hill repeats, interval training and tempo runs in various combinations. If you overtrain, your performance will suffer. That adds too much stress, particularly when coupled with the speed sessions scheduled for Thursdays. Please note that we do not recommend doing your long runs at marathon pace. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs). Here is Advanced 1: The training programs for Advanced 1 marathoners follow a progressive buildup–similar to that for novice and Intermediate runners, except you start at 10 miles and peak with three 20-milers.