Advanced Marathoning

Product Information

Below is the list of the long runs for a sample of the plans. Only a subset of the plans for lower mileage, 4 hour marathoners is include' d'. For a complete table, see Full Long Runs Table Plan

Are you looking for a training schedule to get you through 26.2 miles and hit a new PR? Well here’s an overview of a great choice – the Pete Pfitzinger marathon training plan. Pete Pfitzinger has a reputation for creating strenuous training plans, and these plans can definitely help you meet your goals. Here are some pros to consider. You’ll also want to consider what your race conditions will be like. Are you going to run a hilly route? If so, you’ll want to make sure some hill training is incorporated. Running a trail race? Hit some cross country trails to prepare. Speedwork. This is the number of days where the plan prescribes speed work such as intervals or at tempo runs. Any speed work performed as part of the long run is not included in this total.

20 Week training cycle

For example, his plan that peaks at 55 mpw has two rest days during most weeks. The long run gets up to 20 miles, and the medium long in the middle of the week is often 11 to 12 miles. A proper strength-training program will improve your speed, power, and running economy and help you avoid injury. Strength training should be performed two or three times per week. Lactic acid is a natural by-product of energy production. Normally, excess lactic acid is converted to energy. When the intensity of your running reaches a certain point, more lactic acid is produced than your body can process. This causes a decrease in the efficiency of your muscles. The point at which lactic acid begins to accumulate in your muscles is your lactate threshold. The goal of these workouts is to raise your lactate threshold level. This advanced marathon training plan focus many workout on this important part of training. Strength Training

The plans are simple and detailed. Each day has a scheduled run, and the runs are not complex. You don’t have to worry about remembering multi-step workouts, and you don’t need to figure out how much to run on any given day. This is the choice if you want something spelled out for you. In fact, they should always be separated by an easy/recovery day as opposed to a day off (if you can help it). This is because your body needs to release the extra tension placed on your muscles and joints through easy movement and getting the blood flowing. We talk about this in depth in our article, “The Importance of Recovery Runs in Marathon Training.”FIRST. Three runs per week; Tempo Runs, Interval Training and Long Runs, plus 2 days of cross training. Hey, it’s not easy fitting in a medium long run during the week among everything else you have to accomplish. But I bet you can. It’s often a matter of getting up extra early to make it happen. And that’s all part of building mental toughness. Additionally, knowing there is now another day in your week that’s going to take some extra effort to get it accomplished can be a bit overwhelming. MLR with Tempo pace miles. Shoot for 4-5 half marathon paced miles sandwiched between easy warmup and cooldown miles.

Tuesday – Standard warm up. Run 7 x 1600 meter repeats at 10K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging. Complement your running workouts with strength, core, and flexibility exercises to help keep injury at bay. Learn how current technologies such as GPS and online logs can help you analyze your training and performance and set goals for future races. Draw inspiration and insights from elite marathoners such as Galen Rupp, Eliud Kipchoge, and Molly Huddle. Implement cutting-edge nutrition and hydration strategies and recovery techniques to feel and run your best.Tuesday – Standard warm up. Run a 60-minute fartlek run. Alternate running 5 minutes at goal marathon pace with 2 minutes at 5K pace. Cool down with 800 meters of jogging. Length. The longer the plan, the more time you have to adjust to the training load. However, a longer plan also requires a greater time commitment.