*

Advanced Marathon Training Plan

Week

Start Date

Mon

Tue

Wed

Thur

Fri

Sat

Sun

Total

1

11/23/09

rest

5 m

5 m E

rest

5 m Moderate

8

3 m E

26

2

11/30/09

rest

5 m

5 m E

rest

5 m E

8

3 m E

26

3

12/7/09

rest

5 m

5 m E

rest

6 m Moderate

8

3 m E

28

4

12/14/09

rest

6 m

6 m E

rest

6 m Moderate

13

3 m E

34

Holiday

12/21/09

rest

6 m inc. 4 strides

6 m E

rest

7 m E

14

3 m E

36

5

12/28/09

rest

6 m inc. 6 strides

5 m E

rest

7 m Moderate

10

3 m E

32

6

1/4/10

rest

7 m inc. 6 strides

7 m E

rest

8 m Moderate

16

4 m E

42

7

1/11/10

rest

7 m, incl: 4X (4min. hard, 3min jog)

7 m E

rest

8 m E

18

4 m E

44

8

1/18/10

rest

7 m, inc 4X (5min. @5K pace, 5min. jog)

5 m E

rest

9 m Moderate

12

4 m E

39

9

1/25/10

rest

9 m inc. 4X (5min @10K pace, 1min jog)

6 m E

rest

9 m Moderate

17

4 m E

44

10a

2/1/10

rest

8 m, inc. 4X (5min. @Half Marathon pace, 2min jog)

8 m M

rest

8 m E

4 E

Kaiser Half

41.1

10b

2/8/10

rest

8 m E

5 m E

rest

6 m E

12

5 m E

38

11

2/15/10

rest

10 m, inc. 15 min @ MP

8 m E

rest

5 m Moderate

20

5 m E

46

12

2/22/10

rest

8 m inc. 2X (20min @10K-HM pace, 10 min jog)

5 m E

rest

4 m Moderate

12

5 m E

34

13

3/1/10

rest

8 m, inc. 4X (5min. @10K pace, 30 sec. jog)

8 m E

rest

4 m E

20

5 m E

41

14

3/8/10

rest

4 m, inc. 15min. 10K-HM pace

6 m E

rest

2 m E

12

5 m E

28

15

3/15/10

rest

3 m, inc 10min 10K-HM pace

5 m E

rest

4 m E

8

4 m E

24

16

3/22/10

rest

3 m

rest

4 m + strides

rest

2

race

35.2

The Grey boxes are Sundays on which LMJS hosts races at Lake Merritt. In addition the Kaiser Half Marathon/5K
is held in San Francisco on 2/7/10. We recommend running two races during the training period as practice
and to keep track of progress. When racing, take 2 E days beforehand (3 for the half) and 2-3 afterwards.
Don't fret about these 'holes' in the training - the races themselves will be quite intense workouts!

Paces:

Marathon Pace (MP) is the one that the others are related to. It is the pace you expect to run in the marathon.
It is usually calculated from a recent race result. If you are getting faster during training, then MP can be
adjusted accordingly.

Easy (E) is a sustainable conversational pace, around 90 to 120 seconds per mile
slower than marathon pace. Most of your training will be at this pace.

Moderate (M) is faster than E, but slower than MP. That's quite a bit of latitude, so
it depends how you feel on a particular day. 30 to 45 seconds slower than MP would be typical.

Long Run (LR) pace is a little slower than Easy. The endurance training effects of a long run still occur
if you run slowly and spare your legs unnecessary stress. If you are very stiff and sore at the end of a
long run, you probably went too fast.

Recovery pace (Rec) is slower still. This one is for the 7-day runners. If you run on "rest" days do it at a
relaxed jog, and keep it short. 5iles is plenty. You'll work the kinks out and feel loose and warmed up
at the end.

10K pace is shorthand for Tempo or Threshold pace. It's fast but sustainable for a distance like 10K.
The point of running this fast is to push back your lactate threshold (a good thing). Depending on the
length of the workout, a range of paces can do the job, ranging from half-marathon pace to 5K racing
pace.

Optional extras for your short runs:

"Strides" Gradually accelerate over about 80 yards, hold it for another 20, then slow down again.
Go fast, but not all out, the idea is to practice good running form and economy. Do 4-6
of these during a shorter run once a week. Do them in the second half of the run, when you are well
warmed up. Recover fully between strides; 2-3 minutes should do it.

"Progressions". There are many variations, but try running the last quarter of a run at a
faster pace. Moderate is fine. If your end up at marathon pace or faster, do some slow
cooldown running before you stop. Going fast when you are a little tired will help prepare
you for that final 6 miles.

"Hill Sprints". This exercise will strengthen your running muscles, including the "core",
and make injury less likely. Once a week, When you are well warmed up, find a hill,
the steeper the better, and sprint up it hard for 10 seconds. Walk slowly back down to
recover, and then do it again. Do 4 the first time, then work your way up, but do no more
than 10 in a session.