Sunday, May 31, 2009
Wednesday, May 27, 2009
Tuesday, April 28, 2009
Wednesday, April 22, 2009
To train at this level you will have been running on a regular basis for a minimum of two to three years averaging 30 to 35 miles per week. You will have run more than 4 Marathons and are ready to work on getting your time down. So if you are ready for some more serious training then this program is for you. Trust us, if you complete this program, the marathon itself will be a “walk in the park”.
Intermediate Level: Week 1 Mileage Chart
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Goal: 5 E Rest 5 T 5 E Rest 10 L 4 E 29
E = Easy Pace; HD = Hard Pace; HL = Hills; L= Long Slow Run; M = Marathon
Day 1 - This is 5 miles easy pace. Please find a gently rolling or flat area and ease into the run (15%) before getting into a comfortable aerobic zone (70%) and finish by cooling down for the final (15%). Stretching is mandatory after each run.
Day 2 - Surprisingly, this is a rest day. Use it for light stretching and perhaps some Cross-Training like an easy bike ride (Road or Mountain Bike) or walk or a swim or any other non weight bearing exercise.
Day 3 - This day will be devoted to your first Tempo Run. Tempo consists of a warm-up period at easy pace (1 mile) then pick a pace, say 8 min/mile for the middle 3 miles and finish easy for the last mile of the workout. Generally pick a pace under your marathon pace (30 seconds). The objective is to increase the length of the workout at pace over the duration of the training program. This will help you maintain your marathon pace over a longer period of time during the actual event.
Day 4 - This is an easy run day; 5 miles on easy terrain. Remember that stretching after all runs is mandatory and before a run, optional.
Day 5 - Rest day. Stretching and/or Cross Training
Day 6 - Long Slow Distance Run of 10 miles. This run is very important and should not be missed. Furthermore, please go slow on this run as it is meant to get your body acclimatized to the time and distance that you will be on your feet running. Leave any speed, tempo or hard pace for other times during the week.
Day 7 - Today is a recovery day of 4 easy miles (6.5 km) to get the lactic acid, etc out of your muscles from yesterdays LSD run.
Sunday, April 12, 2009