Advanced Marathoning

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In the new addition, he added more MP long runs including an 18 miler consisting of 4 miles easy and 14 miles MP on tired legs. Hitting this correctly is an amazing feeling and also a great confidence booster. Offering a ton of basic free online marathon training plans, this is a phenomenal place to start for many runners. Your current level of fitness and your race goals must match the intensity or complexity of the plan.

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. Tune-up races. For me, this is a big question. I ended up running these solo as tempo runs, not all out. I think this probably defeated the purpose of the workout which was to get used to racing. Perhaps this is more of a concern to elites who are trying to race to win. For regular people who don't want to jump into a 10k race, how would you do this workout? Would you move stuff around in the week? For example, earlier in those weeks, there is a 5x600 session which is clearly light because it is a few days before a 8-15k race. If you aren't doing a race, how would you change this?

Life

Maintenance: A regular marathon runner who is looking to keep their performance, but not intending to work hard on improving their time.

Weeks 16 To Max. This is the number of weeks from the first run of 16 miles or more to the longest run in the plan. If the longest run is repeated more than once, I use the first instance, which is highlighted in red in the weekly section. It is quite possible to use one of these plans as an initial basis and then tweak it to your particular needs. There are trivial tweaks, such as doing the Long Run on a different day, to major changes. Changes such as swapping out runs that are not key workouts for cross training or rest can be done quite easily. However, the more extensive the change, the more experience you need to understand the implications. I've added some notes on each plan where I believe modifications are advisable. Longer runs during the week require a hefty time commitment. This may be difficult to schedule, depending on what else is going on in your life. Marathon training plans differ but at least partly because there is no consensus on what is best. I think however there are some key attributes to consider. The plan gained significant attention in the running community due to its distinct approach towards endurance training. Unlike generic programs that merely focused on increasing mileage, Pfitzinger’s method advocated strategic incorporation of long runs at sub-marathon pace coupled with periods of rest and recovery.If you want more details on how to evaluate specific training plans, I have a lesson dedicated to that in my online running course.) Nutrition Walking breaks help to reduce the intensity of the effort and are key to increasing running endurance In this blog post of Nate’s from July 2018 he compares and contrast’s Canova and Pfitzinger's marathon training methods. For those interested in that type of thing, it’s a good read. Depending on the severity of your problem it may be better to give up on your chosen race, and restart your training cycle, targeting a later date. Later in this article we’ll look at the questions you need to ask yourself to choose the right marathon training plan. But when looking at the overall structure of a marathon plan it should follow some key principles.

This can put strain on your body if you’re not adequately prepared or if you don’t give yourself enough time to adapt to the increased workload. Another important aspect to consider is skipping recovery runs and pace runs, which are crucial for building endurance and preventing overuse injuries. Saturday: 8 miles, easy run followed by 2 sets of 6 x 100m strides with a 3 minute jog between sets General fatigue is starting to set in. I've noticed i'm waking up 45min later each morning. However, I don't have any real niggles of pain anywhere but, I've been VERY diligent with my cheap-o massage gun.If selecting a longer plan, try having smaller goal races like a half marathon or 10K sprinkled throughout. Longest Run. There is some controversy over the length of the longest Long Run. I believe that it is better to have a longer longest run as this provides better preparation. However, this is only true if you build up to these longer runs gradually enough that you can recover well. A Long Run that leaves you overly fatigued will not benefit you. It's better to reach the start line slightly undertrained, than injured or burned out. Length. The longer the plan, the more time you have to adjust to the training load. However, a longer plan also requires a greater time commitment. The Pfitzinger Marathon Plan stands out for its specific focus on endurance, making it a top choice for long-distance runners. With this training program, athletes can increase their stamina and build the necessary foundation for successful race preparation.

The general structure of the Strava training plans is pretty much the same, no matter the distance and I was craving variety. If you’ve never used them, you’ll likely enjoy for a while! Just perhaps don’t use it for dozens of races like I did. Daniels has several different types of plans, one major difference is the Daniels plans based on several high quality workouts (Q days) each week, and using the rest of the week to reach your total mileage goal with almost purely easy mileage. This gives you a lot more flexibility during the week. Daniels is also criticised by a lot of people who don't like dealing with his running "Formula" which really is often a formula, here's a bullshit example: 2 x E, 2 x (3x 1k @10k, 1m rest), 4 E. In terms of training philosophy, Pfitz is based on Daniels, so they are essentially following the same ideas on training paces, recovery, etc. The final training schedule is 81 to 100 miles. This schedule includes seven days of running throughout, and many of the recovery and easy days include doubles. The major benefit of a running coach is the personalized attention, both to training, your lifestyle and your recovery. The training schedule can be tailored about your work-life schedule. When I used the Advanced Marathon training plan, you’ll notice that I made tweaks throughout. I consulted a few running friends but sometimes I was just guessing. With a coach, the guess work is taken away. I shared in this post when and why you might consider hiring a running coach.

You may have heard of this method due to the fabled maximum 16 mile long run. It’s been used by athletes like Desi with great success and has some fabulous science behind it.