===============================================================
Tips for the Week
of 12-08-2008
Tips for the Week
of 12-01-2008
Tips for the Week
of 11-24-2008
Tips for the Week
of 11-17-2008
Tips for the Week
of 11-10-2008
Tips for the Week
of 11-03-2008
Tips for the Week
of 10-27-2008
Tips for the Week
of 10-20-2008
Tips for the Week
of 10-13-2008
Tips for the Week
of 10-06-2008
Tips for the Week
of 09-29-2008
Tips for the Week
of 09-22-2008
Tips for the Week
of 09-15-2008
Tips for the Week
of 09-08-2008
Tips for the Week
of 09-01-2008
Tips for the Week
of 08-25-2008
Tips for the Week
of 08-18-2008
Tips for the Week
of 08-11-2008
Tips for the Week
of 08-04-2008
Tips for the Week
of 07-28-2008
Tips for the Week
of 07-21-2008
Tips for the Week
of 07-14-2008
Tips for the Week
of 07-07-2008
Tips for the Week
of 06-30-2008
Tips for the Week
of 06-23-2008
Tips for the Week
of 06-16-2008
Tips for the Week
of 06-09-2008
Tips for the Week
of 06-02-2008
Tips for the Week
of 05-26-2008
Tips for the Week of
05-19-2008
Tips for the Week
of 05-12-2008
Tips for the Week
of 05-05-2008
Tips for the Week
of 04-28-2008
Tips for the Week
of 04-21-2008
Tips for the Week
of 04-14-2008
Tips for the Week of
End of the Year
The 2008 season is winding down. These will be the final weekly tips for the year.
In the mean time, enjoy the holidays. But also squeeze some runs in between the parties, family get-togethers, and vacations. You’ve worked hard all year to build that base. Don’t let it disappear over the month of December. Hopefully, if you haven’t already done so, you’ll keep up your running with your group.
The following schedule can be used as a template for any week during the off-season. Pick and choose the workouts, but try to get in at least 15 miles of running per week.
Off
Season Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total Weekly
Miles |
2nd Timer |
Strength & 2-3 Miles Easy |
4 Miles Tempo or Easy |
Rest |
5 Miles Easy |
Strength & 2-3 Miles Easy |
7 - 8 Miles Easy |
Cross Train |
20 - 23 |
Experienced Marathoner |
Strength & 2-3 Miles Easy |
5 Miles Tempo |
Rest |
7 Miles Easy |
Strength & 2-3 Miles Easy |
8 to 9 Miles Easy |
Cross Train |
24 – 27 |
Veteran Marathoner |
Strength & 2-3 Miles Easy |
5 Miles Tempo |
Rest |
8 Miles Easy |
Strength & 2-3 Miles Easy |
10 Miles Easy |
Cross Train |
27 - 29 |
Second Chance
We’re into the final week of the Second Chance program. A few short runs are scheduled at the beginning of the week to take the edge off your pre-race anxiety. Then it’s plenty of rest. Good Luck.
Below are the suggested workout schedules for this week. Stick with the category of runner in which you trained earlier this year.
Week 1 / 8 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
2 Miles Easy |
Rest |
3 Miles Easy |
2 Miles Easy |
Rest |
Rest |
26.2 Miles |
33 |
1st Timer, Exp. Runner |
3 Miles Easy |
Rest |
3 Miles Easy |
2 Miles Easy |
Rest |
Rest |
26.2 Miles |
34 |
2nd Timer |
4 Miles Easy |
3 Miles Easy or Tempo |
Rest |
3 Miles Pace |
Rest |
Rest |
26.2 Miles |
36 |
Experienced Marathoner |
5 Miles Easy |
3 Miles Tempo |
Rest |
3 Miles Pace |
Rest |
Rest |
26.2 Miles |
37 |
Veteran Marathoner |
6 Miles Easy |
3 Miles Tempo |
Rest |
3 Miles Pace |
Rest |
Rest |
26.2 Miles |
38 |
Experienced &
Veteran Marathoners
There’s a short tempo run, recovery run, and pace run on the schedule. With these three short workouts and the marathon, you’ll end up with over 35 miles for the week.
3-4 Mile Tempo Run
Mile 1: Long Run Pace
Mile 2: Lactate Threshold Pace
Mile 3: Lactate Threshold Pace
Mile 4: Long Run Pace
Tips for the Week of
Planning for 2009
Some of you may still have a December marathon or a frosty 5K coming up but for most runners the 2008 season is coming to an end. How did you do? If you’re one of those runners who keep a detailed training log, then you’re probably already reviewing your 2008 results, totaling up your annual miles, and making comparisons to previous years.
It’s not too early to start planning for 2009. Setting training goals, selecting specific races to run, and determining target race times are all great motivators for keeping up your training during the winter.
Training Goals
Training goals for marathon runners usually relate to weekly mileage and the length or pace of the workouts. For example, runners who have just completed their first marathon may set a goal of going into the 2009 summer marathon program with a weekly mileage base of 25 miles and a long run distance of 8 miles. These would be increases over the 20 miles per week base and the 6 mile long run distance that they had going into the 2008 program.
Training goals can also relate to non-running areas. If you haven’t incorporated strength training exercises into your regimen, then starting them in 2009 would be a great goal. They will benefit any level of runner. If you’re looking for faster times, then inserting a speed training workout into your weekly schedule is a must. If you’re already doing these workouts, then increases in repetitions and intensity should be goals.
2009 may be the year to expand into other sports. Consider joining a masters swim club, entering and training for a cross-country ski race, working your way up to a century bike ride, or trying your first triathlon.
Specific Races
Start picking the specific races that you would like to run in 2009. Then, you can work backwards to create training schedules for those races. We’ve recommended the following websites before. They both have calendars with races well into 2009.
The Chicago Athlete calendar has all kinds of sporting events, but you can limit the search to just running races. You can also select races by region and date.
http://www.chicagoaa.com/calendar/smu.html
The Marathon Guide has calendars for both US and
international races. They also have an
interactive map that allows you to point and click on races in a region. If you’re hooked on marathons, then you
already know that running in races outside the
Target Race Times
If you’ve followed our program before, then you know that the first step that we ask runners to take is to establish a target race time. Based on this target, runners can then determine the types of workouts that are needed. They can also determine the distance and pace of each training run. The key to this exercise is to choose a realistic time goal. Based on your most recent race performance, you can set a preliminary goal of perhaps a 5 to 15 percent decrease in your finishing time by next fall. If your training goes well, you can always adjust your target time later in the year. Also, keep in mind that runners who are new to marathoning typically see greater improvement in their finishing times than the more experienced runners. Many experienced runners improve to a point where they “plateau” and the improvements in finishing time are harder to achieve.
The following schedule can be used a template for any week during the off-season. Pick and choose the workouts, but try to get in at least 15 miles of running per week.
Off
Season Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
2nd Timer |
Strength & 2-3 Miles Easy |
4 Miles Tempo or Easy |
Rest |
5 Miles Easy |
Strength & 2-3 Miles Easy |
7 - 8 Miles Easy |
Cross Train |
20 - 23 |
Experienced Marathoner |
Strength & 2-3 Miles Easy |
5 Miles Tempo |
Rest |
7 Miles Easy |
Strength & 2-3 Miles Easy |
8 to 9 Miles Easy |
Cross Train |
24 – 27 |
Veteran Marathoner |
Strength & 2-3 Miles Easy |
5 Miles Tempo |
Rest |
8 Miles Easy |
Strength & 2-3 Miles Easy |
10 Miles Easy |
Cross Train |
27 - 29 |
Second Chance
We’re into week 7 of the program which will prepare you for another marathon this year. This week’s schedule is identical to the one that was posted two weeks before the Bank of America Chicago Marathon.
Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.
There is less than a week to go until the marathons that are scheduled for the weekend of December 6-7. If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.
Week 2 / 7 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
4 Miles Easy |
Rest |
6 Miles Easy |
3 Miles Easy |
Rest |
8 Miles Easy |
Rest or Cross Train |
21 |
1st Timer, Exp. Runner |
5 Miles Easy |
Rest |
6 Miles Easy |
4 Miles Easy |
Rest |
8 Miles Easy |
Rest or Cross Train |
23 |
2nd Timer |
4 Miles Easy |
5 Miles Easy or Tempo |
Rest |
6 Miles Pace |
Strength 2-3 Miles Easy |
8 Miles Easy |
Rest or Cross Train |
25 to 26 |
Experienced Marathoner |
5 Miles Easy |
5 Miles Tempo |
Rest |
6 Miles Pace |
Strength 2-3 Miles Easy |
8 Miles Easy |
Rest or Cross Train, or 3 Miles Easy |
26 to 30 |
Veteran Marathoner |
6 Miles Easy |
5 Miles Tempo |
Rest |
6 Miles Pace |
Strength 2-3 Miles Easy |
8 Miles Easy |
Rest or Cross Train, or 3 Miles Easy |
27 to 31 |
Experienced &
Veteran Marathoners
This week’s workout will be a short tempo run. We’re tapering and some of you will be coming off a 10K race over the weekend. We’re cutting back on distance, but maintaining some of the intensity.
5 Mile Tempo Run
Mile 1: Long Run Pace
Mile 2: Target
Mile 3: 20 Seconds Fast than
Mile 4: Lactate Threshold Pace, (20 Seconds Faster)
Mile 5: Long Run Pace.
Tips for the Week of
Racing and Speed
Training
Happy Thanksgiving!
Why not start out the day with a Turkey Trot. You’ve rested after the marathon and slowly
built up your weekly mileage and long run distance. You should be able turn in a fairly decent
race performance. The forecast calls for
sunshine and a high temperature of 41 degrees.
So unless you live in the
If you don’t have access to a treadmill or indoor track, you may be having trouble getting in that speed workout. If so, try moving it to the weekend when you can run when it’s light out. Since your weekend long run is a moderate distance and done at a slower pace, you shouldn’t have a problem doing the speed workout on the other weekend day.
The following schedule can be used a template for any week during the off-season. Pick and choose the workouts, but try to get in at least 15 miles of running per week.
Off
Season Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
2nd Timer |
Strength & 2-3 Miles Easy |
4 Miles Tempo or Easy |
Rest |
5 Miles Easy |
Strength & 2-3 Miles Easy |
7 - 8 Miles Easy |
Cross Train |
20 - 23 |
Experienced Marathoner |
Strength & 2-3 Miles Easy |
5 Miles Tempo |
Rest |
7 Miles Easy |
Strength & 2-3 Miles Easy |
8 to 9 Miles Easy |
Cross Train |
24 – 27 |
Veteran Marathoner |
Strength & 2-3 Miles Easy |
5 Miles Tempo |
Rest |
8 Miles Easy |
Strength & 2-3 Miles Easy |
10 Miles Easy |
Cross Train |
27 - 29 |
Second Chance
We’re into week 6 of the program which will prepare you for another marathon this year. This week’s schedule is identical to the one that was posted three weeks before the Bank of America Chicago Marathon.
The taper has started. The focus of the next two or three weeks will be on pace work and rest (cut backs in mileage and intensity). You can also continue with strength workouts and cross-training. The experienced runners should also continue with some limited speed work, and possibly run a predictor 10K race on Thanksgiving or this coming weekend.
Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.
There are two weeks to go until the marathons that are scheduled for the weekend of December 6, 7. If you are running your marathon that weekend, then you should shorten the long run this weekend to 8 miles and do very few miles next week.
If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.
Week 3 / 6 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
4 Miles Easy |
Rest |
8 Miles Easy |
4 Miles Easy |
Rest |
12 Miles Easy |
Rest or Cross Train |
28 |
1st Timer, Exp. Runner |
5 Miles Easy |
Rest |
8 Miles Easy |
5 Miles Easy |
Rest |
12 Miles Easy |
Rest or Cross Train |
30 |
2nd Timer |
4 Miles Easy |
6 Miles Easy or include 8 x 200M Hill |
Rest |
8 Miles Pace |
Rest |
12 Miles Easy |
Rest or Cross Train |
25 to 30 |
Experienced Marathoner |
5 Miles Easy |
12 x 200M Hill |
Rest |
8 Miles Pace |
Rest |
10K Race or 12
Miles Easy |
Rest or Cross Train, or 3 Miles Easy |
25 to 33 |
Veteran Marathoner |
6 Miles Easy |
16 x 200M Hill |
Rest |
8 Miles Pace |
Rest |
10K Race or 12 Miles Easy |
Rest or Cross Train, or 3 Miles Easy |
27 to 35 |
Experienced &
Veteran Marathoners
The speed workout this week will be an interval workout of short hills.
Start with a one-mile warm-up at long run pace. Take a short rest. Do some light, active stretching.
Run 3 sets of 4 x 200 meter hill at 5K race pace. This is a continuous run. At the bottom of the hill you start right into your next uphill repeat. After the fourth repeat, take a 3 minute break. Get water during the break.
The veteran marathoners may choose to do a fourth set.
End the workout with a one mile cool-down at long run pace.
Tips for the Week of
No ZMW’s
As was mentioned last week, you’re now in the part of the year when you should focus on maintaining your base mileage and long run distance. Depending on your winter and spring race schedule, this period could last anywhere from one month to several months. A typical week might include several shorter runs, a slightly longer weekend run, core strength workouts, cross training, and possibly a shorter distance speed workout. Because of the weather conditions, a tempo run is the easiest speed workout to do outside in the winter. Inside, on a track or treadmill, you can add more variety to your speed workouts.
With the shorter days, colder weather, and holiday conflicts your incentive to work out is going to be diminished. The one thing you want to avoid is a ZMW or Zero Mileage Week. It’s natural to want to cut back after pushing yourself all summer, but skipping workouts can become habit forming. It’s pretty discouraging to have to record a zero in your running log and it will make it that much harder to start back up in the spring.
You should be able to squeeze in at least three runs a week. Join a running club. The clubs usually have group runs on the weekend and one weekday evening. Having a group to run with will increase the likelihood that you’ll make it out the door.
The following schedule can be used a template for any week during the off-season. Pick and choose the workouts, but try to get in at least 15 miles of running per week.
Off
Season Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
2nd Timer |
Strength & 2-3 Miles Easy |
4 Miles Tempo or Easy |
Rest |
5 Miles Easy |
Strength & 2-3 Miles Easy |
7 - 8 Miles Easy |
Cross Train |
20 - 23 |
Experienced Marathoner |
Strength & 2-3 Miles Easy |
5 Miles Tempo |
Rest |
7 Miles Easy |
Strength & 2-3 Miles Easy |
8 to 9 Miles Easy |
Cross Train |
24 – 27 |
Veteran Marathoner |
Strength & 2-3 Miles Easy |
5 Miles Tempo |
Rest |
8 Miles Easy |
Strength & 2-3 Miles Easy |
10 Miles Easy |
Cross Train |
27 - 29 |
Second Chance
We’re into week 5 of the program which will prepare you for another marathon this year. This week’s schedule is identical to the one that was posted four weeks before the Bank of America Chicago Marathon. Keep in mind the previous warnings about weekly mileage above 40 miles. With the greater weekly mileage comes a greater risk of injury from over-training. Higher weekly mileage does play a factor in achieving optimal race performance. However, you can still run a successful marathon on 40 to 45 miles per week.
There are three weeks to go until the marathons that are scheduled for the weekend of December 6, 7. There are four weeks to go until the marathons that are scheduled for the weekend of December 13, 14. This week is the last build week. The taper begins next week.
Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.
If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.
If you are running your marathon the following weekend, then you should shorten the long run to 8 miles.
Week 4 / 5 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
4 Miles Easy |
Rest |
10 Miles Easy |
4 Miles Easy |
Rest |
20 Miles Easy |
Rest or Cross Train |
38 |
1st Timer, Exp. Runner |
6 Miles Easy |
Rest |
10 Miles Easy |
5 Miles Easy |
Rest |
20 Miles Easy |
Rest or Cross Train |
41 |
2nd Timer |
5 Miles Easy |
6 Miles Easy or include 8 x Quarter Mile |
Rest |
10 Miles Pace |
4 Miles Easy |
20 Miles Easy |
Rest or Cross Train |
45 |
Experienced Marathoner |
6 Miles Easy |
12 x Quarter Mile |
Rest |
10 – 11 Miles
Pace |
5 Miles Easy |
20 - 22 Miles
Easy |
Rest or Cross Train, or 4 Miles Easy |
46 to 53 |
Veteran Marathoner |
7 Miles Easy |
16 x Quarter Mile |
Rest |
10 - 13 Miles Pace |
6 Miles Easy |
20 - 23 Miles Easy |
Rest or Cross Train, or 5 Miles Easy |
49 to 60 |
Experienced &
Veteran Marathoners
This week’s workout is 1/4 mile repeats at 5K or mile race pace. This is a shorter workout. You should be able to complete 12 quarters, regardless of your weekly mileage. Veteran Marathoners can run 16. Be careful with the pace though, the rest interval is very short.
Start with a one-mile warm-up and some stretching.
The quarters will be run in 3 sets of 4 repeats.
Follow the first, second, and third quarters in each set with a one-minute rest interval. Follow the fourth repeat with a slightly longer rest and a water break, before starting the next set.
Finish the workout with a one-mile cool down.
Tips for the Week of
Back to
After four weeks of recovery, you should now be back to same
or slightly higher weekly mileage that you had in June. First Timers are now Second Timers with
weekly mileage in the low 20’s. Second
Timers may have set a PR and have weekly mileage in the mid 20’s. And experienced runners may have qualified
for
Unless you have a winter or spring marathon in mind, you’ve entered a period of training where you’ll probably want to coast for a while. You’ve just come off a significant time commitment and physical effort. The weather is getting colder and the days are getting shorter. There are fewer races scheduled and weekends start to get filled up with holiday activities. Because of these factors it’s going to be harder to stay motivated and schedule your workouts.
However, you shouldn’t shut down your training completely. At a minimum, you should be focusing on maintaining your base mileage and weekend long run distance. This shouldn’t be too difficult. You’ve already built both of these back up to June levels. By running just 3 or 4 times a week, you should be able to average at least 18 miles per week.
With the recovery over, you may want to resume your speed training and try some late fall races.
Now is also the time to resume your core strength workouts. If these workouts haven’t been part of your training regimen, then it’s the perfect time to try them. A short running warm-up followed by core strength exercises is an easy workout to fit in. You don’t need special equipment and the exercises can be performed indoors. Here is the workout that personal trainer J.P. Bordeleau put together for our group.
JP’s Workout
No equipment is necessary for this workout. It can be performed inside or out on the running path. It begins with a series of warm-up exercises that are described in written detail (and Quicktime videos) at the Verstegen core performance link:
http://www.coreperformance.com/movement/workouts/A_Better_Warm-up.html
They include Knee Hug, Leg Over, Glute Bridge-Marching, Walking Quadriceps Stretch, Forward Lunge + Twist, Hip External Rotation-Sidelying and Lateral Side Squat. Each of these exercises is performed 6 times.
These warm-ups are followed by the following bodyweight core exercises described in written detail and photographs at the above Pfitzinger link:
http://www.pfitzinger.com/cc.shtml#top
Prone Plank: Hold the position for 10-60 seconds (or until body shakes) and repeat once more. If able, perform the advanced version with one leg off ground, once for each.
Side Hover (or side plank): Hold the position for up to 20 seconds and repeat once more on each side. If able, perform the advanced variations as well.
Add the following two exercises from http://www.brianmac.demon.co.uk/corestabex.htm
Superman: Hold each for 20 seconds. Perform 5 sets
Sidelying Hip Abduction: Perform 2 sets of 20 repetitions
Suggested Weekly
Training Schedule
Below are the suggested workout schedules for this week. The First-Timers from this year should be now be training as Second Timers. Strength and speed workouts have been resumed and can be considered optional. This week’s schedule can be used a template for all weeks during this period of training. You may want to vary the types of speed work, but the tempo run is the easiest to do outdoors during colder weather or indoors on a treadmill. The main focus should be on maintaining your base mileage.
Post Week
5 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
2nd Timer |
Strength & 2-3 Miles Easy |
4 Miles Tempo or Easy |
Rest |
5 Miles Easy |
Strength & 2-3 Miles Easy |
7 - 8 Miles Easy |
Cross Train |
20 - 23 |
Experienced Marathoner |
Strength & 2-3 Miles Easy |
5 Miles Tempo |
Rest |
7 Miles Easy |
Strength & 2-3 Miles Easy |
8 to 9 Miles Easy |
Cross Train |
24 – 27 |
Veteran Marathoner |
Strength & 2-3 Miles Easy |
5 Miles Tempo |
Rest |
8 Miles Easy |
Strength & 2-3 Miles Easy |
10 Miles Easy |
Cross Train |
27 - 29 |
Second Chance
We’re into week 4 of the program which will prepare you for another marathon this year.
There are four weeks to go until the marathons that are scheduled for the weekend of December 6, 7. There are five weeks to go until the marathons that are scheduled for the weekend of December 13, 14. This week is a rest week. Next week is the last tough week. Then the taper begins.
Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.
If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.
If you are running your marathon the following weekend, then you should shorten the long run to 8 miles.
The following cautions are worth repeating. You should only be considering this schedule if you did not run the Chicago Marathon all out. If you are still feeling tired and sore, then stay with the schedules that are listed at the beginning of these tips, or replace running workouts with rest and cross training.
Week 5 / 4 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
4 Miles Easy |
Rest |
9 Miles Easy |
4 Miles Easy |
Rest |
12 Miles Easy |
Rest or Cross Train |
29 |
1st Timer, Exp. Runner |
5 Miles Easy |
Rest |
9 Miles Easy |
5 Miles Easy |
Rest |
12 Miles Easy |
Rest or Cross Train |
31 |
2nd Timer |
4 Miles Easy |
6 Miles Easy or include 6 x Half Mile |
Rest |
9 Miles Pace |
Strength & 2-3 Miles Easy or Rest |
12 Miles Easy |
Rest or Cross Train |
31 to 34 |
Experienced Marathoner |
5 Miles Easy |
10 x Half Mile |
Rest |
9 – 10 Miles
Pace |
Strength & 2-3 Miles Easy or Rest |
12 Miles Easy |
Rest or Cross Train, or 4 Miles Easy |
33 to 41 |
Veteran Marathoner |
6 Miles Easy |
12 x Half Mile |
Rest |
10 - 12 Miles Pace |
Strength & 2-3 Miles Easy or Rest |
12 Miles Easy |
Rest or Cross Train, or 5 Miles Easy |
36 to 46 |
Experienced &
Veteran Marathoners
It’s a rest week, but the speed workout is tough and long: 10-12 half-mile repeats at 10K pace. This workout is based on the Yasso 800’s. Check out the description of this workout at the Runners World web site.
http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
This workout can also be used as a marathon predictor by
adding a couple of zeros to end of your average split for the half-mile
repeats. For example, if you average
We will run a modified version of this workout. The rest interval is shorter and some of the experienced runners may do 12 repeats instead of 10.
Start with a one-mile warm-up at long run pace. Take a short rest and do some light, active stretching.
Base the number of half-mile repeats that you run on your weekly mileage.
35 miles per week: 6 to 8
36 to 45 miles per week 8 to 10
Over 45 miles per week: 10 to 12
Take a
Tips for the Week of
One More Week of
Recovery
You’re probably starting to feel pretty good after three weeks of low, easy mileage. Take it easy for a least one more week, just to be safe. Next week you can consider resuming some harder workouts and even a race. While they are not listed, it’s not too early to resume some core strength workouts.
Suggested Weekly
Training Schedule
Below are suggested workout schedules for the five types of marathon runners for this week, if you ran the marathon all out.
Post Week
4 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
3 Miles Easy |
Rest |
4 Miles Easy |
3 Miles Easy |
Rest |
6 Miles Easy |
Cross Train |
18 |
1st Timer, Exp. Runner |
3 Miles Easy |
Rest |
4 Miles Easy |
4 Miles Easy |
Rest |
6 Miles Easy |
Cross Train |
19 |
2nd Timer |
4 Miles Easy |
Rest |
5 Miles Easy |
4 Miles Easy |
Rest |
7 Miles Easy |
Cross Train |
20 |
Experienced Marathoner |
5 Miles Easy |
Rest |
7 Miles Easy |
4 Miles Easy |
Rest |
7 to 8 Miles Easy |
Cross Train |
23 to 24 |
Veteran Marathoner |
5 Miles Easy |
Rest |
8 Miles Easy |
4 Miles Easy |
Rest |
9 Miles Easy |
Cross Train |
26 |
Second Chance
We’re into week 3 of the program which will prepare you for another marathon this year.
It’s a build week and the distance of the long run is back into the 18 to 20 mile range. While the weather is significantly cooler than this summer, the long runs should still be done at a slow, easy pace. For experienced marathoners, this pace should be 30 to 60 seconds slower than your marathon target pace. Don’t get carried away and leave your best efforts out on the path.
The weekly mileage for some runners is now over 40 miles again. As we mentioned earlier this year, with the greater weekly mileage comes a greater risk of injury. Higher weekly mileage does play a factor in optimal race performance. However, you can still run a successful marathon on 40 to 45 miles per week.
Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.
If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.
If you are running your marathon the following weekend, then you should shorten the long run to 8 miles.
The following cautions are worth repeating. You should only be considering this schedule if you did not run the Chicago Marathon all out. If you are still feeling tired and sore, then stay with the schedules that are listed at the beginning of these tips, or replace running workouts with rest and cross training.
Week 6 / 3 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
4 Miles Easy |
Rest |
9 Miles Easy |
4 Miles Easy, Rest or Cross Train |
Rest |
18 Miles Easy |
Rest or Cross Train |
31 to 35 |
1st Timer, Exp. Runner |
5 Miles Easy |
Rest |
9 Miles Easy |
5 Miles Easy, Rest or Cross Train |
Rest |
18 Miles Easy |
Rest or Cross Train |
32 to 37 |
2nd Timer |
Strength & 2-3 Miles Easy |
7 Miles Easy or include 3 X Mile |
Rest |
9 Miles Pace |
3 Miles Easy, Rest or Cross Train |
20 Miles Easy |
Rest or Cross Train |
38 to 42 |
Experienced Marathoner |
4 Miles Easy |
5 x Mile |
Rest |
9 – 10 Miles
Pace |
Strength & 2-3 Miles Easy or Rest |
20 Miles Easy |
Rest or Cross Train, or 4 Miles Easy |
40 to 48 |
Veteran Marathoner |
5 Miles Easy |
6 x Mile |
Rest |
10 Miles Pace |
Strength & 2-3 Miles Easy or Rest |
20 Miles Easy |
Rest or Cross Train, or 5 Miles Easy |
43 to 51 |
Experienced & Veteran
Marathoners
This week’s workout will be mile repeats that will vary between Lactate Threshold pace and 10K Race Pace. If you are running this workout in the evening, select a course that is well-lit and has good footing.
Start with a one-mile warm-up at an easy pace. Take a short rest. Do some light, active stretching.
Mile Repeat 1: Lactate Threshold Pace. 2 minutes rest.
Mile Repeat 2: 10K Race Pace. 2 minutes rest.
Mile Repeat 3: Lactate Threshold Pace. 2 minutes rest.
Mile Repeat 4: 10K Race Pace. 2 minutes rest.
Mile Repeat 5: Lactate Threshold Pace. 2 minutes rest.
Mile Repeat 6: 10K Race Pace
Finish with a one-mile cool-down at an easy pace.
Base the number of mile repeats you run on your weekly mileage.
Low thirties: First 3 repeats.
Mid thirties: First 4 repeats.
40 – 45 Miles: First 5 repeats.
Over 45 Miles: All 6 repeats.
Tips for the Week of
Gradual Return to
Higher Mileage
Your legs are probably still a little stiff and sore. You won’t have that spring back in your step for a while. This week, extend a couple of your runs by one mile. It’s still all easy running during this recovery period. Even if you’re feeling good, stay away from speed workouts and racing for a few more weeks.
Running the marathon wreaks havoc on your immune system. It’s also the start of cold and flu season. Sleep, hydration, and good nutrition are especially important during the recovery period. Getting a flu shot isn’t bad idea either.
Suggested Weekly
Training Schedule
Below are suggested workout schedules for the five types of marathon runners for this week, if you ran the marathon all out.
Post Week
3 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
3 Miles Easy |
Rest |
4 Miles Easy |
3 Miles Easy |
Rest |
5 Miles Easy |
Cross Train |
17 |
1st Timer, Exp. Runner |
3 Miles Easy |
Rest |
4 Miles Easy |
3 Miles Easy |
Rest |
5 Miles Easy |
Cross Train |
17 |
2nd Timer |
4 Miles Easy |
Rest |
5 Miles Easy |
4 Miles Easy |
Rest |
6 Miles Easy |
Cross Train |
19 |
Experienced Marathoner |
4 Miles Easy |
Rest |
6 Miles Easy |
4 Miles Easy |
Rest |
6 to 7 Miles Easy |
Cross Train |
20 to 21 |
Veteran Marathoner |
5 Miles Easy |
Rest |
7 Miles Easy |
4 Miles Easy |
Rest |
8 Miles Easy |
Cross Train |
24 |
Second Chance
We’re into week 2 of the program which will prepare you for another marathon this year. And it’s already a rest week. If you’re unfamiliar with this program, check out last week’s tips.
If you haven’t already noticed, there isn’t anybody out on the path passing out Gatorade. And in some areas, the drinking fountains have been or will soon be turned off. This means that you will have to bring your own replenishment fluids. If you don’t own one, purchase a bottle belt that can be used to carry water and Gatorade on your long runs. We suggest the kind that has several smaller bottles. This enables you to carry more than one type of fluid and the weight is distributed better around your waist. Nathan and Fuel Belt are two of the major brands.
Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.
Once again, you should only be considering this schedule if you did not run the Chicago Marathon all out. If you are still feeling tired and sore, then stay with the schedules that are listed at the beginning of these tips, or replace running workouts with rest and cross training.
If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.
If you are running your marathon the following weekend, then you should shorten the long run to 8 miles.
Week 7 / 2 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
Rest, 2-3
Miles Easy, or Cross Train |
Rest |
8 Miles Easy |
4 Miles Easy, Rest or Cross Train |
Rest |
12 Miles Easy |
Rest or Cross Train |
20 to 27 |
1st Timer, Exp. Runner |
Rest, 2-3
Miles Easy, or Cross Train |
Rest |
8 Miles Easy |
5 Miles Easy, Rest or Cross Train |
Rest |
12 Miles Easy |
Rest or Cross Train |
20 to 28 |
2nd Timer |
Rest, 2-3
Miles Easy, or Cross Train |
5 Miles Easy or include 4 X Half Mile |
Rest |
8 Miles Pace |
Rest |
12 Miles Easy |
Rest or Cross Train |
25 to 28 |
Experienced Marathoner |
Strength & 2-3 Miles Easy |
2 x Half Mile, One Mile, 2 x Half Mile |
Rest |
8 Miles Pace |
Rest |
12 Miles Easy |
Rest or Cross Train, or 3 Miles Easy |
27 to 31 |
Veteran Marathoner |
Strength & 2-3 Miles Easy |
2 x Half Mile, One Mile, 2 x Half Mile |
Rest |
8 Miles Pace |
Rest |
12 Miles Easy |
Rest or Cross Train, or 4 Miles Easy |
28 to 32 |
Experienced &
Veteran Marathoners
This week’s workout will be a mix of long intervals. It will include a set of ½ mile repeats, a one-mile run, and a second set of ½ mile repeats.
Unless you can do this workout during the day, you will need to find a well-lit course on which to run. If you can get onto a high school track, that would be optimal. Otherwise, find a section of the running path that has suitable conditions and has marked mileage. The workout can also be done indoors on a treadmill. As the weather gets colder, you may choose that option anyway. As a last resort, replace the workout with a tempo or fartlek run.
Start with a one-mile warm-up at an easy pace.
Follow this with a set of 2
half-miles at 10K pace. Take a
Next, run one mile at Lactate Threshold (LT) pace. For a quick estimation of your LT pace for one mile, double your earlier half-mile split and add 15 to 20 seconds. Follow the mile with another 3 minute break.
Next, run another set of 2 half-miles at 10K pace with a
Finish the workout with a one-mile cool-down.
Tips for the Week of
Continued Rest &
Recovery
Hopefully, you’re getting back into the swing of
things. If you ran
A common prescription for recovery from a race is one day of recovery for every mile raced. Therefore, in the case of the marathon the recovery period is about 4 weeks. Sometime in November, you can consider returning to some harder workouts. You might also want to run a shorter race, such as a 5K or 10K later in the November.
If you continue running at an I-Run site or with a local
club, you should have no problem finding training partners. It seems that during the off-season, the
post-race breakfast is a higher priority than the training. You’ve been pounding the pavement all summer
and fall. Cut back on the mileage and
enjoy the rest.
Suggested Weekly
Training Schedule
Below are suggested workout schedules for the five types of marathon runners for this week, if you ran the marathon all out.
Post Week
2 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
3 Miles Easy |
Rest |
3 Miles Easy |
3 Miles Easy |
Rest |
4 Miles Easy |
Cross Train |
15 |
1st Timer, Exp. Runner |
3 Miles Easy |
Rest |
3 Miles Easy |
3 Miles Easy |
Rest |
4 Miles Easy |
Cross Train |
15 |
2nd Timer |
4 Miles Easy |
Rest |
4 Miles Easy |
3 Miles Easy |
Rest |
5 Miles Easy |
Cross Train |
16 |
Experienced Marathoner |
4 Miles Easy |
Rest |
5 Miles Easy |
3 Miles Easy |
Rest |
5 to 6 Miles Easy |
Cross Train |
17 to 18 |
Veteran Marathoner |
5 Miles Easy |
Rest |
6 Miles Easy |
3 Miles Easy |
Rest |
7 Miles Easy |
Cross Train |
21 |
Second Chance
If you skipped the Bank of America Chicago Marathon, or intentionally slowed your pace significantly and treated it as a long training run, then you may want to consider trying another marathon this fall or winter. Below is a training schedule that will prepare you for another race this year. This schedule will point towards marathons during the first two weeks of December. If you choose a marathon on the weekend of December 6-7, then it will be a 7-week schedule with a 2-week taper. If you choose a marathon on the weekend of December 13-14 then it will be an 8-week schedule, with a 3-week taper. The focus of the training will be to gradually rebuild your weekly mileage and to complete one or two additional 20-mile runs.
If you end up selecting a marathon to run before December, then follow the schedule until two weeks before your race and then take a 2-week taper. Scale back your weekly mileage significantly and make your last long run, the week-end before, an 8-miler. The week of the marathon run a couple of short runs early in the week and take 2, 3, or 4 days of rest before the race.
If you are looking for a new and different challenge, then
consider the
If you end up selecting a marathon to run after the first of the year, then follow the post- race schedule that is listed above, gradually rebuilding your long run distance and weekly mileage. When you reach 12 weeks prior to your event, use the same I-Run training schedules for weeks 12 down through 1 (marathon week) that were used this summer.
The following is a look at the long run schedule and a list of possible marathons. For a more complete list of marathons check out the calendar at
Long Run Mileage
Progression & Late Fall Marathons
Week |
Start Date (Monday) |
Long Run Distance |
Weekly
Mileage |
Marathons This Week |
8 / 1 |
|
14 – 16 |
1st Timer 22 – 30 2nd Timer 29 – 34 Experienced 34 – 39 Veteran 35 – 40 |
Marine Corps, |
7 / 2 |
|
12 |
Cut Back |
Indy Classic, |
6 / 3 |
|
18 - 20 |
Build |
|
5 / 4 |
|
12 |
Cut Back |
|
4 / 5 |
|
20 |
Build |
|
3 / 6 |
|
8 - 12 |
Taper |
|
2 / 7 |
|
8 or 26.2 |
Taper or Race |
Kiawah Island, |
1 / 8 |
|
26.2 |
Race |
Rocket City, |
Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.
The schedules are similar to the ones that were used 8 weeks prior to the Bank of America Chicago Marathon. You should only be considering this schedule if you did not run the Chicago Marathon all out.
Week 8 / 1 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
Rest, 2-3 Miles
Easy, or Cross Train |
Rest |
8 Miles Easy |
4 Miles Easy, Rest or Cross Train |
Rest |
14 Miles Easy |
Rest or Cross Train |
22 to 29 |
1st Timer, Exp. Runner |
Rest, 2-3
Miles Easy, or Cross Train |
Rest |
8 Miles Easy |
5 Miles Easy, Rest or Cross Train |
Rest |
14 Miles Easy |
Rest or Cross Train |
22 to 30 |
2nd Timer |
Rest, 2-3
Miles Easy, or Cross Train |
7 Miles Easy or Tempo |
Rest |
8 Miles Pace |
Rest |
14 to 16 Miles Easy |
Rest or Cross Train |
29 to 34 |
Experienced Marathoner |
Strength & 2-3 Miles Easy |
7 Miles Easy or Tempo |
Rest |
9 to 10 Miles Pace |
Rest |
16 Miles Easy |
Rest or Cross Train, or 3 Miles Easy |
34 to 39 |
Veteran Marathoner |
Strength & 2-3 Miles Easy |
7 Miles Easy or Tempo |
Rest |
10 Miles Pace |
Rest |
16 Miles Easy |
Rest or Cross Train, or 4 Miles Easy |
35 to 40 |
Experienced &
Veteran Marathoners
This week’s workout should look familiar. It’s the 7-mile ladder that we did during week
8 of the summer program. The pace will
increase from Marathon Target to Lactate Threshold (up the ladder) and then
decrease back (down the ladder) to Marathon Target Pace. If you are still feeling beat up from
Mile 1: Long Run Pace, Warm Up
Mile 2:
Mile 3: 15 to 20 Seconds Faster
than
Mile 4: Lactate Threshold Pace
Mile 5: 15 to 20 Seconds Faster
than
Mile 6:
Mile 7: Long Run Pace, Cool Down
Tips for the Week of
Congratulations to all who ran on Sunday. It was a little warmer than we would have liked, but certainly not as bad as 2007.
Rest & Recovery
There’s not much training advice for this week except to take some well-earned rest. There’s really no reason to run the first part of this week. The schedule calls for easy 3-5 five mile runs later in the week. You can also continue with any cross-training and strength training that doesn’t involve a lot of leg work. Walking and light stretching are good recovery exercises for Monday, Tuesday, and Wednesday.
Continue to run throughout the fall and winter. Don’t do anything strenuous in the next few weeks, but keep active going into the off-season. Sometimes runners stop training completely after the marathon, and then find it difficult to start up again in the winter or spring.
Resist the urge to
run any races in the next four weeks.
Even though the leg pain will go away after several days, there’s
probably some muscle damage for which you need to allow time for repair. If you don’t allow sufficient time for full
recovery, you may end up with an injury.
Around Thanksgiving, you might want to try one of the Turkey Trots.
First Timers
You probably now realize why we had you focus on just running comfortably rather than any particular time goal. The marathon is a tough and sometimes humbling event. You know you’ve really accomplished something when you get done. You should be proud. You stuck with the 18-weeks (or more) of training and competed in your first marathon.
Contingency
If you didn’t make your goal, don’t be discouraged. As we’ve said before, marathoning is a sport that requires lots of patience. There are so many variables that can affect race performance.
Earlier tips mentioned the need to have a contingency
marathon, in case things didn’t work out at
Suggested Weekly
Training Schedule
Below are suggested workout schedules for the five types of marathon runners for this week.
Post Week
1 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
Rest |
Rest |
Rest |
2 Miles Easy |
Cross Train |
3 Miles Easy |
Cross Train |
5 |
1st Timer, Exp. Runner |
Rest |
Rest |
Rest |
2 Miles Easy |
Cross Train |
3 Miles Easy |
Cross Train |
5 |
2nd Timer |
Rest |
Rest |
Rest |
3 Miles Easy |
Cross Train |
5 Miles Easy |
Cross Train |
8 |
Experienced Marathoner |
Rest |
Rest |
Rest |
3 Miles Easy |
Cross Train |
5 to 6 Miles Easy |
Cross Train |
8 to 9 |
Veteran Marathoner |
Rest |
Rest |
Rest |
3 Miles Easy |
Cross Train |
7 Miles Easy |
Cross Train |
10 |
Experienced &
Veteran Marathoners
Stay away from the speed workouts for a while. Take the recovery seriously.
If you qualified for
It’s never too early to get your travel and hotel reservations. With 20,000 runners expected, everything will be filling up quickly. If rooms are still available and you don’t mind spending more money, staying at a hotel near the finish line is the way to go. If you can’t find anything or want someone else to do the work for you, check out one of the tour groups. These companies will have already reserved blocks of rooms at hotels at many price ranges and locations.
Here’s one of the first and largest tour companies:
http://www.marathontour.com/index.shtml
Look for a group to train with over the winter. Most, if not all, of the groups will continue to meet during the off-season.
Tips for the Week of
Final week! Good Luck to all.
Last Bits of Advice
Here are a few important reminders.
Don’t do anything that you haven’t practiced during training. Race day is not the time to experiment. You’ve just spent 18 weeks perfecting what you plan to do on race day.
Make the last adjustments to your target time based on the weather. The long range forecast is calling for highs in the mid-fifties, with high-thirties at the start. If that forecast holds, it’s going to be a good day to run. Be careful though. Once it gets above sixty degrees, you may have run at a slower pace than planned.
If it’s in the thirties or forties on race day, then plan to wear some throw-away clothes to the start line. Have your support crew (family and friends) carry extra clothing in case you need it later in the race. Don’t forget to set up your exact meeting places along the course.
Stick with your planned pace. Don’t get carried away and start out too
fast. The first few miles will set the
tone for the race. We don’t recommend a
strategy of “putting time in the bank”.
Most of the elite marathoners will run the second half of the race
slightly faster than the first half. In
setting a new world record of
Don’t pass up the aid stations. Even though it’s likely to be a cool day, staying hydrated is still an issue. The Gatorade and gels will help maintain your energy and electrolytes.
Develop a checklist of stuff that you might want to bring on race day. Start packing your bag now. Here are some suggestions.
Race Number
Timing Chip
Directions to race and parking information
Throw-away clothes to wear at the start if it’s cold.
Garbage bag to be used as a poncho if it’s raining at the start
Hat and gloves
Water bottle belt or fanny pack
Water bottle, Gatorade
Energy gels, hard candy
Body Glide or Vaseline
Band-aids, nip guards
Hair ties
Sunscreen
Lip balm
ID
Money
Watch
Disposable Camera
Sunglasses
Tissues
Safety pins (if you haven’t already pinned your number on your shirt)
Towel
Change of socks, shoes, clothes for after the race
Check your gear at the
Illinois Runs tent. The tent is the
first place you are going to want to go after the race to get warm and change
into dry clothes. Have your family and
friends meet you there.
You might save this link for
next week, Final Race Countdown and Marathon Strategy:
http://www.marathontraining.com/marathon/m_mday.html
First Timers
Your first goal has been achieved: You made it to the starting line well trained and healthy. This enables the achievement of your second goal on Sunday: Finish your first marathon safely and comfortably. Run a smart race. Stick with the comfortable pace that you’ve practiced all summer long. Take your time and enjoy the day. You’ll have plenty of chances to improve on your finishing time in future marathons.
Suggested Weekly
Training Schedule
Below are suggested workout schedules for the five types of marathon runners for this week.
Week 1 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
2 Miles Easy |
Rest |
3 Miles Easy |
2 Miles Easy |
Rest |
Rest |
26.2 Miles |
33 |
1st Timer, Exp. Runner |
3 Miles Easy |
Rest |
3 Miles Easy |
2 Miles Easy |
Rest |
Rest |
26.2 Miles |
34 |
2nd Timer |
4 Miles Easy |
3 Miles Easy or Tempo |
Rest |
3 Miles Pace |
Rest |
Rest |
26.2 Miles |
36 |
Experienced Marathoner |
5 Miles Easy |
3 Miles Tempo |
Rest |
3 Miles Pace |
Rest |
Rest |
26.2 Miles |
37 |
Veteran Marathoner |
6 Miles Easy |
3 Miles Tempo |
Rest |
3 Miles Pace |
Rest |
Rest |
26.2 Miles |
38 |
Experienced &
Veteran Marathoners
There’s a short tempo run, recovery run, and pace run on the schedule. With these three short workouts and the marathon, you’ll end up with over 35 miles for the week.
3-4 Mile Tempo Run
Mile 1: Long Run Pace
Mile 2: Lactate Threshold Pace
Mile 3: Lactate Threshold Pace
Mile 4: Long Run Pace
Tips for the Week of
Two weeks to go. You’re probably getting antsy. That’s normal during the taper period. Go on some shorter runs, but keep up the intensity to take the edge off your anxiety.
Cold and flu season is starting and your immune system is probably worn down from your training. Get lots of rest and sleep. Eat right and stay hydrated. Keep up the stretching to maintain your flexibility.
Confidence
It’s normal to get nervous before the marathon. You may wonder if you’ve trained enough. You want to be confident that you’ve chosen a realistic marathon target time. A good way to build that confidence is to review your training log and race results and then reevaluate your marathon goal.
If you’ve run a recent 10K (or even 5K) race, then you can go back to the tables in the Illinois Runs Workbook and determine a range of marathon finishing times that you should be considering. If you remember, we also did this exercise the first week of the program to determine the paces at which to run your workouts. You’ll end up with a range of marathon paces: faster (optimistic), mid-range, and slower.
Another quick way to estimate your marathon pace is to add
one minute to your per-mile pace for a 10K race. For example, if you ran a 10K race in 50
minutes, then the per-mile pace was
If you raced a half marathon this summer or fall, then you can
estimate your marathon finishing time by doubling your half marathon time and
adding fifteen minutes. For example, if
your half marathon finishing time was
You can also use the McMillan Running Calculator at www.mcmillanrunning.com.
Enter a recent race time (preferably a 10K to half-marathon). You will get predictions for various races, including the marathon.
If you didn’t race recently, then another way to estimate
your marathon finishing time is to review the results of the 12 times a
half-mile workout that you did a few weeks ago.
Calculate the average time that it took you to finish the half-mile repeats. Add two zeros to the right side to come up
with a projected marathon time. For
example, if your average half-mile split was
Obviously, the accuracy of predicting marathon performance based on times for shorter distances is dependent on what you did during training. So the second step in this reevaluation process is to review your training log and adjust your marathon goal based on your findings.
Check out the form
at the bottom of these tips. You’ll find
a list of variables that can affect your marathon performance. How many twenty milers did you do? How many miles per week did you average? Were you consistent with your speed and
strength workouts? Were you comfortable
on your longer pace runs? Have you had a
recent injury or illness? Will you be
running in a fairly fresh pair of shoes?
(around 75 miles) Adjust your projected
marathon time faster or slower based on each piece of information.
The final variable
that can affect race performance will be the weather. Make any last minute adjustments to your
target time on the morning of the race.
If it’s too cold, too warm, too humid, or even too windy you may have to
plan on running a slower pace. If it’s 40 degrees, not raining, and calm, then you will not
have the weather as an excuse for a less-than-perfect race.
If you just have to
know what the
First Timers
There are no calculations needed for estimation of your finishing time. You should plan on running the same relaxed, conservative pace that you’ve maintained on your long runs. As we have stated often: your goal is to finish your first marathon. Time should not be an issue for you.
A frequently asked question by first time marathoners is “How can I expect to run 26.2 miles, when I have only run 20 miles in training?”
The first and most important reason is the taper. By cutting back on mileage and resting the final weeks before the race you are replenishing your energy stores and allowing your body to recover completely from the previous 15-16 weeks of hard training.
The Bank of America Chicago Marathon is a big, exciting event. You’re going to be pumped up. The adrenaline will be flowing. You’ll be motivated the entire 26.2 miles by the enthusiasm of your fellow runners and the support from spectators and volunteers.
You’ll be putting in your maximum effort on race day. Unlike a training run, there is no tomorrow to consider. You will not be running again for a while; not on Monday, and maybe not at all during the following week. This is what you’ve trained for. It’s the final test.
The weather on October 12 should work in your favor. While you trained all summer when it was in the 60’s, 70’s, and 80’s with high humidity, on race day it will probably be in the high 30’s or low 40’s with low humidity at the start. It may get into the mid 50’s or low 60’s by the time you finish. There are no guarantees, but those are the normal conditions for early October, and they are perfect for running.
And finally, a lot of what it takes to complete a marathon is mental. Think positive. Remember all of the training runs that you completed in the summer heat and humidity. The long runs were improving your conditioning, but they were also preparing you psychologically for the marathon. You just spent 18 weeks training for this race. You’re going to have a successful and exciting marathon.
Suggested Weekly
Training Schedule
Below are suggested workout schedules for the five types of marathon runners for this week.
Week 2 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
4 Miles Easy |
Rest |
6 Miles Easy |
3 Miles Easy |
Rest |
8 Miles Easy |
Rest or Cross Train |
21 |
1st Timer, Exp. Runner |
5 Miles Easy |
Rest |
6 Miles Easy |
4 Miles Easy |
Rest |
8 Miles Easy |
Rest or Cross Train |
23 |
2nd Timer |
4 Miles Easy |
5 Miles Easy or Tempo |
Rest |
6 Miles Pace |
Strength 2-3 Miles Easy |
8 Miles Easy |
Rest or Cross Train |
25 to 26 |
Experienced Marathoner |
5 Miles Easy |
5 Miles Tempo |
Rest |
6 Miles Pace |
Strength 2-3 Miles Easy |
8 Miles Easy |
Rest or Cross Train, or 3 Miles Easy |
26 to 30 |
Veteran Marathoner |
6 Miles Easy |
5 Miles Tempo |
Rest |
6 Miles Pace |
Strength 2-3 Miles Easy |
8 Miles Easy |
Rest or Cross Train, or 3 Miles Easy |
27 to 31 |
Experienced &
Veteran Marathoners
This week’s workout will be a short tempo run. We’re tapering and some of you will be coming off a 10K race over the weekend. We’re cutting back on distance, but maintaining some of the intensity.
5 Mile Tempo Run
Mile 1: Long Run Pace
Mile 2: Target
Mile 3: 20 Seconds Fast than
Mile 4: Lactate Threshold Pace, (20 Seconds Faster)
Mile 5: Long Run Pace.
Work Sheet for
Adjusting
Mid-Range |
|
Factor |
Measurement |
Rating |
Adjustment |
Number of 20 Milers |
|
|
|
Long Run Pace |
|
|
|
Speed Work |
|
|
|
Strength Work |
|
|
|
Pace Work |
|
|
|
Highest Weekly Mileage |
|
|
|
Tapering Period |
|
|
|
Hydration |
|
|
|
Glycogen Level |
|
|
|
Flu, Cold |
|
|
|
Injury |
|
|
|
Race Day : Temperature |
|
|
|
Race Day : Humidity |
|
|
|
Race Day : Wind |
|
|
|
Race Day : Rain |
|
|
|
Shoes |
|
|
|
|
|
Total Adjustment |
|
Adjusted |
|
1. Record your Mid-Range Marathon Target Time that was based on your most recent race and time trial results.
2. Enter a measurement for each line item based on your training log and the predicted race day weather conditions. Rate each item based on the criteria from the Checklist. Decide if an adjustment towards either your Fastest Marathon Target Time or your Slower Marathon Target time is needed.
3. Add
up the adjustments and apply them to the original Mid-Range Marathon
Target. The Adjusted Marathon Target
Time should be a fairly good predictor of your performance.
Checklist for
Adjusting
|
Great |
Good |
OK |
Marginal |
Long Runs |
|
|
|
|
Number of 20 Milers |
3+ |
3 |
2 |
0-1 |
Pace(seconds > race pace) |
30-90 |
90-120 |
120-150 |
<30,
>150 |
Speed Work |
|
|
|
|
(Intervals, Tempo,Hills,Races) |
2 per week |
1 per week |
biweekly |
infrequent or > 2 per
week |
Strength Work (Core Strength, Circuits) |
1 per week |
biweekly |
infrequent |
never |
Pace Work (5-10 mile run at marathon pace) |
2 per week |
1 per week |
biweekly |
infrequent |
Highest Weekly Mileage |
55 + |
45-50 |
35-40 |
< 30 |
Tapering Period (30% - 40% per week) |
3 weeks |
2 weeks |
2 weeks |
1 week |
Diet |
|
|
|
|
Hydration |
high |
high |
high |
low |
Carbohydrates |
high |
high |
high |
low |
Personal Health |
|
|
|
|
Flu, Cold |
none |
none |
last week |
last few
days |
Injury |
none |
none |
4-6 weeks
ago |
< 3 weeks ago |
Race Day Weather |
|
|
|
|
High Temperature |
40-55 |
35-40, 55-60 |
30-35,60-65 |
<30,
>65 |
Humidity |
low |
low |
med |
high |
Wind |
low-med |
low-med |
med |
high |
Rain |
none |
none-light |
med |
heavy |
Shoes |
50-150 miles last long
run |
150-300
miles last long
run |
300-400 last long
run |
New shoesor > 400 miles |
Rating |
Description |
Time Adjustment |
Great |
No problems. Adjust estimate towards
optimal pace. |
Down |
Good |
Slight adjustment towards optimal
pace. |
Down Slightly |
OK |
Should finish OK. Stick with mid-range pace estimate. |
Neutral |
Marginal |
Add lots of time. Adjust estimate towards conservative pace. |
Up |
Tips for the Week of
There are 3 weeks to go until the Bank of America Chicago Marathon. We had nice weather for the last 20-mile weekend. Congratulations to all. You’ve made it through some tough training runs. Let the taper begin.
Tapering
The focus of the next three weeks will be on pace work and rest (cut backs in mileage and intensity). You can also continue with strength workouts and cross-training. The experienced runners should also continue with some limited speed work, and possibly run a predictor 10K race this coming weekend.
It has taken 15 weeks of progressively longer and harder workouts to get your body conditioned for the marathon. Take a look back on the mileage progression. It has been build weeks followed by rest weeks. You’ve pushed yourselves harder during the build weeks and then allowed yourself to recover during the rest weeks. Including rest weeks has helped avoid injury and burn-out.
The taper is the final rest period. You’ve reached a point of diminishing returns; when the hard training is ending because there is little to be gained from it in the short time before the race. You are where you are in terms of conditioning. Any high-stress workouts that you do in the last two to three weeks are more likely to hurt you than help you on race day. By not allowing for rest, you risk leaving your best efforts out on the training path. You’ll go into the marathon fatigued.
Check out this article by Bob Cooper for more information on the three week taper.
http://www.runnersworld.com/article/printer/1,7124,s6-238-244-255-5958-0,00.html
Race Day Planning
Start developing your race day plan. How are you going to get there? If you’re driving, plan on getting there early. Getting into one of the Grant Park garages can take time. Why not take the train? Some of the commuter lines will have special early trains for marathoners. Your family and friends can drive or take the train down later to watch you run. Check out Metra’s and CTA’s websites.
Speaking of family and friends, you should start lining up your support team. You need to identify the exact spots (down to the square foot) on the course where they will meet you. You will then be able to pick them out as you approach. They will almost never be able to pick you out because of the large number of runners. Pick spots on the inside of the course. That way they won’t have to cross in front of runners to get to the meeting spot (an almost impossible task).
In addition to a large, obnoxious support sign, have them bring anything you think you might need during the race that isn’t provided at the aid stations (energy gels, body glide or Vaseline, band-aids, a change of socks). And finally, let them know where the Illinois Runs tent will be. That’s where your gear will be and that’s where they should meet you after the race. Stay away from the marathon’s family reunion area. It’s a mad-house.
Suggested Weekly
Training Schedule
Below are suggested workout schedules for the five types of marathon runners for this week.
Week 3 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
4 Miles Easy |
Rest |
8 Miles Easy |
4 Miles Easy |
Rest |
12 Miles Easy |
Rest or Cross Train |
28 |
1st Timer, Exp. Runner |
5 Miles Easy |
Rest |
8 Miles Easy |
5 Miles Easy |
Rest |
12 Miles Easy |
Rest or Cross Train |
30 |
2nd Timer |
4 Miles Easy |
6 Miles Easy or include 8 x 200M Hill |
Rest |
8 Miles Pace |
Rest |
12 Miles Easy or 10K Race |
Rest or Cross Train |
25 to 30 |
Experienced Marathoner |
5 Miles Easy |
12 x 200M Hill |
Rest |
8 Miles Pace |
Rest |
10K Race |
Rest or Cross Train, or 3 Miles Easy |
25 to 30 |
Veteran Marathoner |
6 Miles Easy |
16 x 200M Hill |
Rest |
8 Miles Pace |
Rest |
10K Race |
Rest or Cross Train, or 3 Miles Easy |
27 to 32 |
Experienced &
Veteran Marathoners
This is the weekend to run a marathon predictor race. Check out the tips from the week of
If you are racing this weekend, the schedule calls for running a shorter speed workout during the week and skipping the 12-mile run on the weekend. If you don’t want to miss the 12-mile easy run, then move it to the night that you normally do your speed workout. Skipping the regular speed workout is fine, since the race is considered a speed workout. If you are not racing, then run the easy 12-miler with your regular pace group.
The speed workout this week will be an interval workout of short hills. This is the same workout that we did back in week 15.
Start with a one-mile warm-up at long run pace. Take a short rest. Do some light, active stretching.
Run 3 sets of 4 x 200 meter hill at 5K race pace. This is a continuous run. At the bottom of the hill you start right into your next uphill repeat. After the fourth repeat, take a 3 minute break. Get water during the break.
The veteran marathoners may choose to do a fourth set.
End the workout with a one mile cool-down at long run pace.
Tips for the Week of
Only four weeks to go until the marathon. This is the last build week and it’s the toughest. This week-end’s 20-miler is the culmination of 15 weeks of hard work. It is also the last chance to effectively practice everything that you plan to do the weekend of the marathon. This includes activities like meals and sleep the few days before the run. Consider this week-end’s long run as the last review exercise before the final exam. After the twenty-miler, you should be feeling pretty confident that you’re going to pass the test. Get ready to rest up. “Cramming” in the last few weeks before the marathon is not recommended.
Why not 26.2 in
Training?
A common question from first-timers is: “Why don’t we run the full 26.2 miles in training?” Some runners do, but Illinois Runs only recommends it for the most experienced runners. In fact, some experienced runners may use one marathon as a long training run in preparation for a later marathon. They will run the first marathon at a much slower pace than their normal marathon pace. This allows them to practice everything in a real race environment.
As mentioned in previous tips, the drawbacks to running longer (for both weekly mileage and weekend long runs) are injury and being fatigued going into the race. For first-timers, this is especially true. Coming into the 18-week program with their low base-mileage, typical first-timers are not prepared to safely increase their long runs past 20 miles. They would either break down or be hopelessly tired on race day from too many 20-mile-plus training runs.
But even for first-timers who are experienced runners or who started their base-building back in January, there are non-physiological reasons for not running the full 26.2 miles in training.
Obviously, the primary motivating factor for first-timers,
during training and on race day, is to complete the 26.2 mile course. It’s a major accomplishment that will put
them in an elite group. It’s what keeps
runners going in the last few miles of the marathon. And, crossing the marathon finish line is
always a special experience, especially for first-timers. If first-timers complete the full marathon
distance in training, then they risk taking away from that race day motivation
and experience. Remember the feeling of
accomplishment that you’ve had each week when you completed yet another long
run for a new personal distance record.
Well, multiply that by about 100 and that’s how you’re going to feel on
race day as you round the turn from
You Know You're
A Runner When...
Ellen Kuksuk, from last year’s Half Marathon Program,
put together the following check list. After weeks and weeks of training, how many
items can you relate to?
Suggested Weekly
Training Schedule
Below are suggested workout schedules for the five types of marathon runners for this week.
Week 4 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
4 Miles Easy |
Rest |
10 Miles Easy |
4 Miles Easy |
Rest |
20 Miles Easy |
Rest or Cross Train |
38 |
1st Timer, Exp. Runner |
6 Miles Easy |
Rest |
10 Miles Easy |
5 Miles Easy |
Rest |
20 Miles Easy |
Rest or Cross Train |
41 |
2nd Timer |
5 Miles Easy |
6 Miles Easy or include 8 x Quarter Mile |
Rest |
10 Miles Pace |
4 Miles Easy |
20 Miles Easy |
Rest or Cross Train |
45 |
Experienced Marathoner |
6 Miles Easy |
12 x Quarter Mile |
Rest |
10 to 11
Miles Pace |
5 Miles Easy |
20 to 22 Miles Easy |
Rest or Cross Train, or 4 Miles Easy |
46 to 53 |
Veteran Marathoner |
7 Miles Easy |
16 x Quarter Mile |
Rest |
10 to 13 Miles Pace |
6 Miles Easy |
20 to 23 Miles Easy |
Rest or Cross Train, or 5 Miles Easy |
49 to 60 |
Experienced &
Veteran Marathoners
This week’s workout is 1/4 mile repeats at 5K or mile race pace. This is a shorter workout. You should be able to complete 12 quarters, regardless of your weekly mileage. Veteran Marathoners can run 16. Be careful with the pace though, the rest interval is very short.
Start with a one-mile warm-up and some stretching.
The quarters will be run in 3 sets of 4 repeats.
Follow the first, second, and third quarters in each set with a one-minute rest interval. Follow the fourth repeat with a slightly longer rest and a water break, before starting the next set.
Finish the workout with a one-mile cool down.
Tips for the Week of
Only five weeks to go until the Bank of America Chicago Marathon. This week is a rest week. Next week is the last tough week. Then the three-week taper begins.
Fall Racing
With your improved conditioning, cooler weather, and some rest you might be tempted to run some shorter races in the next few weeks. Here are a couple of suggestions regarding fall races.
Other than the marathon, the Illinois Runs training calendar has only two races scheduled. They are listed as options for the experienced marathoners in the first week of training and two weeks before the marathon. These races are meant to be used as an evaluation of your current fitness level and as predictors of your marathon finishing time. The schedule lists 10K races because they are a fairly reliable predictor. 5K races can also be used, but they are less reliable. Longer races like the half-marathon are reliable predictors, but they are harder on your body and require more recovery time. This can interfere with your training schedule and even lead to an injury.
The Racing and Training Pace chart in the I-Run workbook can be used to estimate your marathon finishing time based on a 5K, 10K, or half-marathon race time. There will be more information on using the results of your predictor race in another set of tips, closer to the marathon.
At this time of year, there are several races to choose from
on any given weekend. The weekend of
Highland Park District 112 Fun(d) Run (10K),
http://www.active.com/page/Event_Details.htm?event_id=1619329&assetId=e4ea9b21-a143-464f-98ac-e41acbaa548b
PAWS
http://pawschicago.kintera.org/faf/home/default.asp?ievent=272373
If neither of these races is convenient for you, check the calendar for a 5K race. Here’s the link to the Chicago Athlete calendar.
http://www.chicagoaa.com/calendar/smu.html
A 5K or 10K race is your speed workout for the week. You should schedule a rest day before the race and a recovery day after it. Also, running a weekend race will conflict with your long training run. The long run is still your most important workout and shouldn’t be skipped. Therefore, if you end up racing, it’s recommended that you move the weekend 12-miler to the day on which you normally do your speed workout.
The
The Banco Popular Chicago Half Marathon is coming up this weekend. Again, because of the long recovery time, racing a half-marathon during the training season can be risky. Only the most experienced runners should be considering running it all out. Instead of racing it, treat this race as a either your easy long run or your marathon pace run. Use it to practice everything that you plan to do on October 12th. If you use this race as your pace run for the week, then move the easy 12 mile long run that is scheduled for the weekend to earlier in the week.
First Timers
As we’ve mentioned before, we recommend that you stay away from racing during your training. There will be plenty of time after the marathon to run shorter races. Allowing several weeks of recovery, a November race, like one of the “turkey trots”, would be about right for you.
Once you’ve completed the twenty-miler, it will be time to start the taper. Resist the urge to race and enjoy the rest. You will have earned it and you will need it.
Suggested Weekly
Training Schedule
Below are suggested workout schedules for the five types of marathon runners for this week.
Week 5 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
4 Miles Easy |
Rest |
9 Miles Easy |
4 Miles Easy |
Rest |
12 Miles Easy |
Rest or Cross Train |
29 |
1st Timer, Exp. Runner |
6 Miles Easy |
Rest |
9 Miles Easy |
5 Miles Easy |
Rest |
12 Miles Easy |
Rest or Cross Train |
32 |
2nd Timer |
4 Miles Easy |
6 Miles Easy or include 6 x Half Mile |
Rest |
9 Miles Pace |
Strength & 2-3 Miles Easy |
12 Miles Easy |
Rest or Cross Train |
33 to 34 |
Experienced Marathoner |
5 Miles Easy |
10 x Half Mile |
Rest |
9 to 10 Miles
Pace |
Strength & 2-3 Miles Easy |
12 Miles Easy |
Rest or Cross Train, or 4 Miles Easy |
35 to 41 |
Veteran Marathoner |
6 Miles Easy |
12 x Half Mile |
Rest |
10 to 12 Miles Pace |
Strength & 2-3 Miles Easy |
12 Miles Easy |
Rest or Cross Train, or 5 Miles Easy |
40 to 46 |
Experienced &
Veteran Marathoners
It’s a rest week, but the speed workout is tough and long: 10-12 half-mile repeats at 10K pace. This workout is based on the Yasso 800’s. Check out the description of this workout at the Runners World web site.
http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
This workout can also be used as a marathon predictor by
adding a couple of zeros to end of your average split for the half-mile
repeats. For example, if you average
We will run a modified version of this workout. The rest interval is shorter and some of the experienced runners may do 12 repeats instead of 10.
Start with a one-mile warm-up at long run pace. Take a short rest and do some light, active stretching.
Base the number of half-mile repeats that you run on your weekly mileage.
35 miles per week: 6 to 8
36 to 45 miles per week 8 to 10
Over 45 miles per week: 10 to 12
Take a
Tips for the Week of
There are 6 weeks to go before the Bank of America Chicago Marathon.
It’s another build week. And this weekend’s run will be the first 20-miler for the Second Timers. This week and the week after next are the hardest weeks of the program. That’s why we will sandwich a cut back mileage week between them.
Suggestions for the
20 Miler
The I-Run Workbook lists several strategies for running the 20-milers. Here’s a brief recap.
The first strategy is to run the entire 20 miles at the same slow, comfortable pace that you’ve been running all summer. This is the method that will be used by the group leaders. It’s also the method that we recommend for first-timers.
The second strategy is to run the 20 miles slow enough so that the entire workout, including water stops, will take the same amount of time that you estimate that it will take you to complete the marathon. As well as training you physiologically, the long run is also preparing you psychologically for the marathon. Doing anything continuously for 3, 4, 5 or 6 hours, including driving, watching TV, and most certainly running, can be mentally challenging. Method 2 will better prepare you mentally for marathon day. Because you’re running slower than you plan to on race day, the physical stress is less and you will be able to recover quickly. If you can’t get other runners in your group to try this method, you may want to switch to a slower pace group.
The third strategy is designed to simulate how it will feel to maintain your target pace during the later stages of the marathon. This method involves running the first 16-18 miles at the normal easy pace for your group. The last few miles are then run at your target marathon pace. Because the bulk of the miles are done at a slow pace, and you’re only running 20 miles, you will be able to recover quickly. This method should only be used by the experienced marathoners. If you want to experiment with this method, see if other experienced runners in your group would be willing to join you.
First Timers, stick with method 1. Run the same pace that you’ve been running all year. This should also be the pace at which you plan to run the marathon. Keep your training simple. Focus on finishing safely. You can experiment with some of these other techniques when training for your second marathon.
And don’t forget to practice everything that you plan to do on the weekend of the marathon. Have you bought those shoes yet? You should have about 50 - 75 miles on your marathon shoes, including one long run, preferably a 20 miler.
Weekend Runs Longer
than 20 Miles & Pace Runs Longer than 10 Miles
The published training schedules give experienced runners the option of extending the week-end runs past 20 miles and the mid-week pace runs past 10 miles. The obvious reason for extending these workouts is to better prepare for the marathon. This is especially important to runners looking for that optimal marathon. However, there is a breaking point for every runner, no matter how experienced. Running longer on the pace run and the weekend run is a lot like increasing your weekly mileage. There is a training benefit, but there is also the increased risk of injury.
The bottom line is we don’t recommend extending the long run or pace run unless you are an experienced marathoner with a big mileage base.
If you are going to extend these runs, make sure that you are not running faster than the recommended pace. For the long run, that pace should be a comfortable one that is 30 to 90 seconds slower than marathon pace. The pace runs obviously should be run at your target marathon pace.
Over training (too many miles, at too fast a pace) can also lead to being over-tired. While you may be fortunate enough to avoid an injury, you may end up wearing yourself down to the point where even the three-week taper prior to the race is not enough time to fully recover from training and to be properly rested for the marathon. So, be careful. You don’t want to find out on race day that you’ve left your best efforts out on the running path.
Suggested Weekly
Training Schedule
Below are suggested workout schedules for the five types of marathon runners for this week.
Week 6 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
4 Miles Easy |
Rest |
9 Miles Easy |
4 Miles Easy |
Rest |
18 Miles Easy |
Rest or Cross Train |
35 |
1st Timer, Exp. Runner |
6 Miles Easy |
Rest |
9 Miles Easy |
5 Miles Easy |
Rest |
18 Miles Easy |
Rest or Cross Train |
38 |
2nd Timer |
Strength & 2-3 Miles Easy |
7 Miles Easy or include 3 x Mile |
Rest |
9 Miles Pace |
Strength & 2-3 Miles Easy |
20 Miles Easy |
Rest or Cross Train |
40 to 42 |
Experienced Marathoner |
5 Miles Easy |
5 x Mile |
Rest |
9 to 10 Miles
Pace |
Strength & 2-3 Miles Easy |
20 to 21 Miles Easy |
Rest or Cross Train, or 4 Miles Easy |
44 to 50 |
Veteran Marathoner |
6 Miles Easy |
6 x Mile |
Rest |
10 to 12 Miles Pace |
Strength & 2-3 Miles Easy |
20 to 22 Miles Easy |
Rest or Cross Train, or 5 Miles Easy |
48 to 56 |
Experienced &
Veteran Marathoners
This week’s workout will be mile repeats that will vary between Lactate Threshold pace and 10K Race Pace. It’s getting darker much earlier now. If you are running this workout in the evening, select a course that is well-lit and has good footing.
Start with a one-mile warm-up at an easy pace. Take a short rest. Do some light, active stretching.
Mile Repeat 1: Lactate Threshold Pace. 2 minutes rest.
Mile Repeat 2: 10K Race Pace. 2 minutes rest.
Mile Repeat 3: Lactate Threshold Pace. 2 minutes rest.
Mile Repeat 4: 10K Race Pace. 2 minutes rest.
Mile Repeat 5: Lactate Threshold Pace. 2 minutes rest.
Finish with a one-mile cool-down at an easy pace.
Base the number of mile repeats you run on your weekly mileage.
Low thirties: First 3 repeats.
Mid thirties: First 4 repeats.
Over 40 Miles: All 5 repeats.
Tips for the Week of
There are 7 weeks to go before the Bank of America Chicago Marathon.
It’s a well earned rest week. Listen to your body. If you’re feeling a little beat up, take extra rest or do more cross-training instead of running. Hydration, good nutrition, sleep, and stretching are now especially critical to staying healthy and injury-free. There are only two more build weeks left, but they are the toughest. So really rest this week!
Labor Day Week-End
Labor Day weekend is coming up and many of you may be out of town. It’s one of those weeks when you have to be flexible with your training schedule. As mentioned in earlier tips, the long run and mid-week pace runs are the most important workouts. You need to fit them in with the rest of your activities.
This quote from Bob Glover, author of The Runner’s
Handbook and The Competitive Runner’s Handbook, sums it up perfectly.
"The single most
important ingredient to marathon success is the long run. "Going
long" is a hallowed weekend tradition that is despised and loved, feared
and revered, bragged about and complained about. Whether you like long
runs or not, one thing remains clear: You have to run them if you want to
maximize your potential on marathon day. The long run can make you
physically and psychologically stronger or it can destroy you, turning running
into a painful task. The long run mirrors the marathon itself: it demands
attention and respect.”
If you can’t run with the group on Labor Day week-end then you have a number of options. You can run on your own when you’re out of town. It’s a great way to explore a new area. However, measuring a course, getting water and Gatorade during the run, and just finding a few hours for the run can all be challenging.
Another option is to move the long run to Thursday or Friday. You can then move the pace run to the week-end. It should be a lot easier to fit in the shorter pace run while you’re out of town. If you plan on doing this, see if someone from your regular group would be willing to run long with you on Thursday or Friday.
If you end up running by yourself, you’ll need to make plans for fluid replacement. Choose a course that has water fountains on it. That way, you only need to worry about Gatorade. You can set up your own aid station by dropping off Gatorade ahead of time and then run a loop that allows you to pass the station several times. A better option is to carry Gatorade with you on the run. A belt, such as those from Nathan Sports, allows you to carry water, Gatorade, and gels. The extra weight is evenly distributed around your waist. Check out their web-site for some examples.
http://www.nathansports.com/our_products/hydration_nutrition/race_speed.html
With any of these options, you could end up running many of the miles by yourself. If at all possible, make it to a scheduled group run on Saturday or Sunday.
Universal Sole Half
The inaugural running of this race is coming up on Labor
Day,
Treat the race as a long pace run and use it to practice everything that you plan to do on the day of the marathon. The distance of next week’s pace run for the experienced runners is 9 to 10 miles. So, move the mid-week pace run to Monday and substitute a shorter workout in place of the pace run later in the week. Run the first 3 to 4 miles at an easy pace and the rest of the race at your target marathon pace.
As mentioned in previous tips, the long runs and mid-week pace runs have now become high-stress workouts. They need to be followed by rest or easy days. So if you’re running the half marathon, do your long run on Saturday, allowing Sunday to be a rest day. Also, if you are running the weekly speed workouts, run a scaled down version of the workout on Tuesday, 9-02-08, or move that workout to later in the week.
First Timers
Did you ever think that you would consider a 12-mile run to be a cut-back? You’re conditioning has been improving slowly but surely since June. However, don’t get over-confident and try to do too much. Take the rest week seriously. Stay away from racing, no matter how good you feel.
Suggested Weekly
Training Schedule
Below are suggested workout schedules for the five types of marathon runners for this week.
Week 7 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
3 Miles Easy |
Rest |
8 Miles Easy |
4 Miles Easy |
Rest |
12 Miles Easy |
Rest or Cross Train |
27 |
1st Timer, Exp. Runner |
4 Miles Easy |
Rest |
8 Miles Easy |
5 Miles Easy |
Rest |
12 Miles Easy |
Rest or Cross Train |
29 |
2nd Timer |
Strength & 2-3 Miles Easy |
5 Miles Easy or include 4 X Half Mile |
Rest |
8 Miles Pace |
Strength & 2-3 Miles Easy |
12 Miles Easy |
Rest or Cross Train |
29 to 31 |
Experienced Marathoner |
4 Miles Easy |
2 x Half Mile, One Mile, 2 x Half Mile |
Rest |
8 Miles Pace |
Strength & 2-3 Miles Easy |
12 Miles Easy |
Rest or Cross Train, or 3 Miles Easy |
31 to 35 |
Veteran Marathoner |
5 Miles Easy |
2 x Half Mile, One Mile, 2 x Half Mile |
Rest |
8 Miles Pace |
Strength & 2-3 Miles Easy |
12 Miles Easy |
Rest or Cross Train, or 4 Miles Easy |
32 to 37 |
Experienced &
Veteran Marathoners
This week’s workout will be a mix of long intervals. It will include a set of ½ mile repeats, a one-mile run, and a second set of ½ mile repeats.
Start with a one-mile warm-up at an easy pace.
Follow this with a set of 2
half-miles at 10K pace. Take a
Next, run one mile at Lactate Threshold (LT) pace. For a quick estimation of your LT pace for one mile, double your earlier half-mile split and add 15 to 20 seconds. Follow the mile with another 3 minute break.
Next, run another set of 2 half-miles at 10K pace with a
Finish the workout with a one-mile cool-down.
Tips for the Week of
There are 8 weeks to go before the Bank of America Chicago Marathon.
It’s another critical build week. The long run and pace run distances have increased. And it’s the first 20-miler for the experienced group. Next week we’ll cut back on the mileage.
Practice, Practice,
Practice: Gels, Breakfast, Shoes, Clothing
There are only a few long runs left on which to practice and perfect all the things that you plan on doing on race day. Here are a few of those things to consider.
Gels & Other Energy Supplements
You’ve already had plenty of practice with the water and Gatorade. If you haven’t tried them yet, you should start experimenting with some other energy supplements. Start with Power Gel, since it will be available at 17.75 miles in the marathon. Pay attention to which types contain caffeine. Some of you may want the caffeine, some may not. You’ll need to drink water with each packet, so plan on taking the gels during your water stops.
The new formula Power Gel and E-Gel contain significantly higher levels of sodium than GU, Clif Shots and the other gels on the market. If Gatorade causes you stomach or intestinal distress, these are good options as you can stick with the gels and water only. Check out the manufacturer recommendations for use:
http://www.powerbar.com/Products/PowerGel/
http://www.cranksports.com/products/eGel/
Most of you will probably want to start using the gels before mile 17, so you will have to come up with a way of carrying them. Some running shorts come with side pockets or netting. You also can pin the packets to your singlet and then tuck them inside the waistband of your shorts. If it’s not uncomfortable for you, a fanny pack can be used.
Some runners prefer something more solid like Power Bars or hard candy. Some of the aid stations during the marathon will also offer bananas. What ever you decide on, you need to practice taking it on the long training runs. Some runners will stick with just Gatorade. That’s fine. Just don’t decide on marathon day to try something that you haven’t tested on a long run.
Start the marathon with enough gels to get you to mile 17 and then use the Power Gel station to replenish your supply. Obviously, if you choose a supplement other than Power Gel, then you’ll need to bring that supplement to the race.
Breakfast
The marathon will
start at
Shoes
Sometime in the next few weeks, you’ll need to purchase the shoes in which you will run the marathon. Unless you’ve experienced problems with your current pair of shoes, you should stick with the same model. You’ll want them to be broken in and tested, but you’ll also want them to be fairly fresh for the race. At a minimum, start using the new pair on some shorter runs and then use them for the last 20-mile run.
Clothing and Chafing
Over long distances,
the constant rubbing of your clothing on your skin will cause chafing in
several areas. Wear clothing that is
designed for running. This clothing is
made of light weight, breathable, synthetic materials that wick moisture away
from body. Also apply Body Glide to
areas that are likely to chafe. Generic
petroleum jelly works also, but it can stain your clothing.
Here’s a note from
Keith Kijek, the site coordinator at the
“Over the past couple of weeks we have had a few situations of the bleeding nipple syndrome. Most of you have not experienced that, but may have had some tenderness in that area. Now is the time to work on prevention. Over the next few weeks with our increasing mileage, the heat and high humidity things are only going to get worse. No matter how soft that shirt may feel at the start you add constant motion and perspiration and it becomes sandpaper on your chest. They are several ways to combat this: Body Glide (applied very generously), band aids (the type designed to stick in wetness) and Nip Guards. Different methods work for different people so now is the time to experiment not on marathon day."
Suggested Weekly
Training Schedule
Below are suggested workout schedules for the five types of marathon runners for this week.
Week 8 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Type of
Runner |
|
|
|
|
|
|
|
Total
Weekly Miles |
1st Timer, Novice Runner |
4 Miles Easy |
Rest |
8 Miles Easy |
4 Miles Easy |
Rest |
16 Miles Easy |
Rest or Cross Train |
32 |
1st Timer, Exp. Runner |
6 Miles Easy |