Weekly Training Tips From I-Runs

Illinois Runs / Bank of America Chicago Marathon Training Program

Weekly Training Tips Page

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Tips for the Week of 05-12-2008

Tips for the Week of 05-05-2008

Tips for the Week of 04-27-2008

Tips for the Week of 04-21-2008

Tips for the Week of 04-14-2008

Illinois Runs Marathon Training Program

Tips for the Week of 05-12-2008

There are 22 weeks to go before the Bank of America Chicago Marathon.

If you missed the cut-off for the Bank of America Chicago Marathon, there are plenty of other fall marathons to choose from.

Take a look at Milwaukee’s Lakefront Marathon. It will be held on October 5, 2008, so you can basically use the same training schedule as runners who are training for Chicago. It’s a fairly flat, point to point, scenic course. You are bussed from the lakefront near the art museum to Grafton which is 26 miles north and west of Milwaukee. You then run back to the lakefront. Many of the I-Run group leaders have run this marathon and can give you valuable tips. Here’s the link to their website. Check it out soon because it is filling up fast.

http://www.badgerlandstriders.org/lakefront

Or check out the calendar at Runners World.

http://www.runnersworld.com/cda/racefinder/1,7151,s6-239-283-284-0-0-0-0-0,00.html

The most comprehensive calendar of marathons in the US and Canada is found at Marathon Guide. Runner comments and ratings are included for each race. This is a great resource. A link to this site is found on the Illinois Runs website under Running Resources.

http://www.marathonguide.com/races/home.cfm

Tapering for a Spring Race

This week starts a mini-taper for a spring race. The mileage is slightly reduced and the repeat distances for the speed workout are shorter. Continue with your core strength workouts and cross training.

The target weekends for a spring race are May 24-26 (Memorial Day), and May 31 - June 1. There are plenty of races all over the Chicago area. Check out the calendar at Chicago Athlete for a race that fits into your schedule.

http://www.chicagoaa.com/calendar/smu.html

Volunteers needed for the Corporate Challenge

Illinois Runs is looking for volunteers to help out at the water stop for the J. P. Morgan Chase Corporate Challenge on May 22, 2008. All volunteers will receive a t-shirt and points toward a year end raffle at our volunteer appreciation party. It’s an evening race so volunteers will need to report to Columbus and Jackson in Grant Park around 5:00 PM. Pizza and beer will be served after the race. If you are interested, contact Beth Onines at beth@illinoisruns.org or 847-209-8843.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 22	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	5/12/08	5/13/08	5/14/08	5/15/08	5/16/08	5/17/08	5/18/087	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	3 Miles Easy	Rest	3 Miles Easy	4 Miles Easy	Rest	13
1st Timer, Exp. Runner	3 Miles Easy, Strength Optional	Rest	4 Miles Easy or include 4 Half Miles	Rest	3 Miles Easy, Strength Optional	5 Miles Easy	Rest	15
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles include 6 Half Miles	Rest	3 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train	19 to 21
Experienced Marathoner	Strength & 2-3 Miles Easy	5-6 Miles include 6-8 Half Miles	Rest	4 Miles Easy	Strength & 2-3 Miles Easy	7 Miles Easy	Rest or Cross Train	23 to 26
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Miles include 8 Half Miles	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest, Cross Train, or 3 Miles Easy	24 to 29

Experienced Runners (No Novices Please)

The speed workout this week is half-mile repeats at 10K pace. See last week’s tips for a quick way to determine your 10K pace. This is a workout that will be run periodically throughout the summer. We will start the year with 4 to 8 half-mile repeats, depending on your level. The number of repeats will be increased over the summer. By mid-September, the experienced marathoners will be doing as many as 12 half-mile repeats in a workout.

It’s recommended that experienced first-timers start with 2-4 repeats. Second time marathoners will do 4-6 repeats. This group includes newcomers to speed workouts who are currently running 18-25 miles per week.

The experienced marathoners will do 6-8 repeats depending on their average weekly mileage:

25 to 30 miles per week, do 6.

30 to 35 miles per week, do 6 or 7.

Over 35 miles per week, do 8.

Start with a mile warm-up, followed by some light stretching. Then run a series of half-mile repeats at 10K pace with a one minute and 15 second rest break after each one. If you are running these at the correct (not too fast) pace, you’ll find that the rest interval is just long enough for you to recover in time for the next repeat. Take a 3-minute rest after the fourth repeat and get water. Finish the workout with an easy one-mile cool down.

Illinois Runs Marathon Training Program

Tips for the Week of 05-05-2008

There are 23 weeks to go before the Bank of America Chicago Marathon.

Spring Racing

We are approaching the end of the spring strength and base building phase. This week’s mileage will be the highest for all levels of runners. The distance of the week-end long run has been slowly increased so that it has now reached the longest distance of the spring. Additionally, the intermediate and experienced runners have resumed speed training.

The focus will change slightly over the next few weeks to prepare runners for a spring race. This will involve a slight taper that includes lower weekly mileage and shorter week-end runs. In addition, the experienced runners will be doing shorter and faster speed workouts.

Like the marathon, novice runners should approach a spring 10K race with the goal of covering the distance. These runners will have already completed a 6-mile run in training. They should run the 10K at the same comfortable pace. Completing a 10K race will give them additional confidence going into the summer program and give them an introduction to race day activities. For many of them, this will be their first race ever.

Experienced runners should plan to race the 10K. The race results will be used to gauge their current level of fitness and to make an initial prediction of their marathon finishing time. Race distances like the 5K and mile can be used but they are less reliable. Longer race distances like the 10 Mile and Half-Marathon can also be used, but there are fewer of them to be found and they require a longer recovery period. (That is they beat you up more.) The 10K seems to be about right. A tool for predicting marathon and other race performances is the McMillan Running Calculator, http://www.mcmillanrunning.com. Input your time from a recent race, and predicted equivalent performances for various race distances, as well as training paces, are calculated.

http://www.chicagoaa.com/calendar/smu.html

Here are some to consider:

Tower Trot 10K, Saturday, May 24, Western Springs

Salute 10K, Saturday, May 24, Arlington Heights

Soldier Field 10 Miler, Saturday, May 24, Chicago

Ridge Run 10K, Monday, May 26, Beverly Neighborhood, South Side of Chicago

Valley Fox Trot 10 Miler, Monday, May 26, Elgin

United Run For the Zoo 10K, Sunday, June 1, Lincoln Park

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 23	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	5/05/07	5/06/07	5/07/07	5/8/07	5/9/07	5/10/07	5/11/07	Total Weekly Miles
1^st Timer, Novice Runner	Strength & 2-3 Miles Easy	Rest	4 Miles Easy	Rest	3 Miles Easy	6 Miles Easy	Rest	15 - 16
1st Timer, Exp. Runner	Strength & 2-3 Miles Easy	Rest	4 Miles Easy or include 2 x 1 Mile	Rest	4 Miles Easy, Strength Optional	7 Miles Easy	Rest	17 - 19
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles include 3 x 1 Mile	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train	22 to 24
Experienced Marathoner	Strength & 2-3 Miles Easy	6 Miles include 4 x 1 Mile	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	9 Miles Easy	Rest or Cross Train	25 to 27
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Miles include 4 X 1 Mile	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Rest, Cross Train, or 3 Miles Easy	28 to 33

Experienced Runners (No Novices Please)

Over the next few weeks, we will be doing progressively shorter interval workouts in preparation for a late spring race. The speed workout this week will be one-mile repeats at 10K pace.

Start the workout with an easy one-mile warm-up followed by some light stretching. Then run a series of one-mile repeats at 10K pace with a 2.5 minute rest break after each one. Finish the workout with an easy one-mile cool down.

As usual, first time marathoners who are also novice runners should avoid these workouts. First time marathoners who have raced shorter distance races can choose to do a couple one-mile repeats. Second-time marathoners can run 2 or 3 of the one-mile repeats. And experienced marathoners should be able to handle 4 one-mile repeats.

If you haven’t raced a 10K this spring, here are two easy formulas for estimating your 10K Pace.

Method 1

Lop off the two zeros to the right of your Marathon Target Time and then double that time. A 4:00:00 (4 Hours) marathon becomes 4:00 (4 minutes). Then double that time. 4:00 X 2 = 8:00. So, using this method, the approximate 10K pace for a four- hour marathoner is 8 minutes per mile.

Method 2

Subtract 60 seconds from the per-mile pace of your Marathon Target Time. The per-mile pace for a 4-hour marathon is 9:09 per mile pace. Subtract 60 seconds. 9:09 – 60 seconds = 8:09. So, using this method, the approximate 10K pace for a four-hour marathoner is 8:09.

Illinois Runs Marathon Training Program

Tips for the Week of 04-27-2008

There are 24 weeks to go before the LaSalle Bank Chicago Marathon.

Last week’s tips talked about the types of marathoners. This week’s tip will describe the typical goals and recommended training strategies for each type of marathoner. Overall, this time of year runners should be building their mileage base, extending their long runs, and working on core strength. Additionally, Illinois Runs recommends that all levels of runners prepare for a late spring race (10K or 10 Miler) which will be used to evaluate their fitness levels going into the 18-week summer marathon program.

First Timer, Novice Runner

- Finish a marathon.

- Not concerned about finishing time.

- May be raising money for a charity.

- May plan on walking during the marathon.

- Spring Long Run Goal: 7 Miles

- Spring Weekly Mileage Goal: 18 to 20 Miles

- Spring Race: 10 Kilometer

First Timer, Experienced Runner

- Finish a marathon.

- May have attempted one before, but did not finish.

- Should not be concerned about finishing time.

- Consider including core strength workouts in weekly schedule.

- Spring Long Run Goal: 8 Miles

- Spring Weekly Mileage Goal: 20 Miles

- Spring Race: 10 Kilometer

Second Timer

- Finish a marathon comfortably.

- Finish a marathon with no significant walking breaks.

- Personal Record in the Marathon

- Slightly higher weekly mileage.

- Introduction of speed workouts: once a week, low mileage, low intensity.

- Introduction of strength workouts.

- Set target paces for long runs, pace runs, and speed workouts.

- Spring Long Run Goal: 9 Miles

- Spring Weekly Mileage Goal: 25 Miles

- Spring Race: 10 Kilometer

Experienced Marathoner

- Personal Record in the Marathon.

- Qualify for the 2008 Boston Marathon.

- Consistent race performance.

- Higher weekly mileage.

- One speed workout a week.

- Set target paces for long runs, pace runs, and speed workouts.

- Spring Long Run Goal: 10 to 11 Miles

- Spring Weekly Mileage Goal: 30 Miles

- Spring Race: 10 Kilometer or 10 Miles

Veteran Marathoner

- Looking for a Personal Record and an optimal race performance.

- Because of experience and base mileage, can train at higher intensity, distance, and frequency. There is still a risk of injury due to over-training.

- Highest weekly mileage.

- One or even two speed workouts per week.

- Set target paces for long runs, pace runs, and speed workouts.

- Spring Long Run Goal: 11 to 12 Miles

- Spring Weekly Mileage Goal: 35 to 40 Miles

- Spring Race: 10 Kilometer or 10 Miles

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 24	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	4/28/07	4/29/07	4/30/07	5/01/07	5/02/07	5/03/07	5/04/07	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	3 Miles Easy	Rest	3 Miles Easy	5 Miles Easy	Rest	14
1st Timer, Exp. Runner	3 Miles Easy, Strength Optional	Rest	4 Miles Easy or Tempo	Rest	3 Miles Easy, Strength Optional	6 Miles Easy	Rest	16
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	4 Miles Easy	Strength & 2-3 Miles Easy	7 Miles Easy	Rest or Cross Train	20 to 22
Experienced Marathoner	Strength & 2-3 Miles Easy	6 Miles Tempo	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	8 to 9 Miles Easy	Rest or Cross Train	24 to 27
Veteran Marathoner	Strength & 2-3 Miles Easy	7 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Rest, Cross Train, or 3 Miles Easy	28 to 33

Experienced Runners (No Novices Please)

This is the last of the Tempo runs on Tuesday nights until June. However, this is a great workout for you to run on your own as a second mid-week workout; probably on a Thursday night. If they’re done right, they’re a great aerobic workout, they train you for a specific pace, and you can recover fairly quickly from them.

Here are a few things to remember.

Run on a marked course so that you can monitor your pace. Warm up for a mile. Then progressively pick up the pace to Lactate Threshold or maybe 10K Pace. They are not meant to be run too fast. For this time of year, a sustained up-tempo pace for 2 to 4 miles is fine. End with a cool-down mile and some stretching. Stop for water during the run if it’s hot.

This week’s workout is a 5-7 mile Lactate Threshold run. It’s similar to 2 weeks ago, except that we will run add an extra mile. The middle miles will all be run at Lactate Threshold. Lactate Threshold (LT) pace is about 2.5 percent slower than your 10K pace. On average this works out to be a difference of about 10 seconds slower per mile. It is roughly equivalent to the pace at which you could race 10 miles. If you train with a heart rate monitor, this pace will be in the range of 82-85 percent of your max heart rate.

Here are the suggested paces for a 6-mile run.

Mile 1 : Long Run Pace, Warm Up

Mile 2 : Marathon Target Pace

Mile 3 : Lactate Threshold Pace

Mile 4 : Lactate Threshold Pace

Mile 5 : Lactate Threshold Pace

Mile 6 : Long Run Pace, Cool Down

For those of you who are new to the speed training, or have been having trouble on the Tempo Runs, run what you feel is right for you. Run just 4 or 5 miles or run at a slower pace.