Marathon Training: More From Less

Part 4 of 5: The Core of Your Training Program: Getting Fitter.

By GUY AVERY

I F YOU’ VE been following along for the first three parts of this series and have begun using one of our training plans, we hope you’re looking forward to the second or middle training phase.

There’s a lot of information to understand and apply in this article. We try to make things as simple as possible by providing you with tables that organize everything for you. Take your time in using these tables so you are performing workouts appropriately. You will notice a great difference in the increased frequency and quality of the workouts. Good luck as you embark on this fun and challenging phase of your marathon training.

PHASE 2: THE SECOND EIGHT WEEKS OF MARATHON TRAINING

If the first phase (weeks 1-8) represents the beginning foundation of our training program, the second phase (weeks 9-16) is the middle “house” section of the program. This central phase is comprised of almost all of the marathon-training building blocks we will be living with. While the first phase got you acclimated to a new type of training approach, the second phase further builds on that by increasing and then maintaining your weekly mileage level as well as introducing or increasing some new key training components. In this phase, you’ll be building the “guts of the house.” Here, both the quality and quantity reach their maximum required levels for achieving your goal. If you’ ve laid a good foundation of consistency and good habits of taking care of yourself, you’ll be challenged but well equipped to handle this important core training phase.

During this phase, your focus should shift to (1) further developing your leg power with increasingly challenging but manageable hill workouts; (2) increasing the length and relative comfort level of your gentle weekly long runs and marathon goal-pace practice runs; and (3) introducing moderate-intensity lactate threshold training composed of long cruise repeats and steady tempo runs that will bridge the gap between the short but high-intensity hill workouts and the long but low-intensity marathon goal-pace runs. In addition, you’ Il race one to two times depending on your training level, so you have a fun test of your improving strength and stamina—and Level 4 runners will begin their first aerobic capacity workout in week 16.

Finally, for tempo runs as well as cruise repeat and aerobic capacity workouts, use tables 1 through 4 on pages 77-81.

While all of these training elements are well spaced and balanced, it is of utmost importance for you to stay consistently well hydrated, well rested, well nourished, and flexible during this phase—in fact, a weekly massage is a good idea. If performed with care, purpose, and focus as instructed, this phase will bring you to a whole new level of endurance fitness.

SECOND PHASE FOR LEVEL 1 RUNNERS

This phase involves taking key training elements from the first phase—long runs (LR), hill (H) workouts, and goal-pace (GP) runs—to their maximum or near-maximum levels as well as introducing lactate threshold (LT) workouts into the mix.

More important, there is an overall increase in both the amount of total running and in the amount of quality running performed in this phase. Average weekly mileage increases about 18 percent from roughly 30 miles a week in the first phase to an average of about 36 miles a week in this second phase. In addition, total quality mileage (key workout mileage that is not easy running) increases a whopping 80 percent from about four miles of intense or quality work for the last five weeks of phase | to slightly more than seven miles per week in phase 2. As aresult, while quality mileage represented about 12 percent of total mileage in the first phase, it now comprises about 20 percent of all running. While an 80-percent increase in total quality running might sound scary, it amounts to only three extra miles of quality running per week. However, since the Level 1 training program is a low-mileage approach, small numbers can equate to big percentage changes. Nevertheless, both of these increases (in quantity and quality) should accent the importance of taking extra good care of your body during this phase.

Hill workouts increase from 10 hill repeats in the 9th week to 14 repeats by the 14th week. The long run increases from 16 miles in the ninth week to two

LEVEL 1 TRAINING SCHEDULE 4 days / Maximum weekly mileage: 40 miles

Week Day1 Day2 Day3 Day4 Day5 Day6 Day/7 Total

9 x 6 x DL x 16LR 4 33 (10xH) 10 x 10 x 8 x 18LR 4 40 (7GP-+st) (12xH) 11 x 11 x 8 x 7AC 4 30 (8GP+st) (st) (5K Race) 12 x 8 Xx 8 x 13 4 33 (12xH) (10GP) 13 x SLT x 8 (st) x 18LR 4 38 (3CR+st) 14 Ke 8 (14xH) x 8LT(4CR+st) x 13 4 33 (10GP) AS) x 8 x 8LT(3T+st) x 20LR 4 40 16 x if x 9LT (4CR+st) x 20LR 4 40

20-mile runs by the end of the eight-week block. Similarly, goal-pace runs go from 7 miles in the 10th week to two goal-pace runs of 10 miles by the 14th week.

Once the goal-pace runs reach 10 miles, you should begin practicing even more specifically our recommended marathon “failure prevention” race strategy. This strategy calls for giving away a minute in the first three miles of the marathon to prevent hitting the wall in the last three to six miles of the race. It works like this: run the first mile 30 seconds slower than your goal pace; the second mile 20 seconds slower than your goal pace; the third mile 10 seconds slower than goal pace, and hit your goal pace in the fourth mile. This process psychologically and physiologically shortens the marathon from a 26-mile challenge to a 23-mile event, as well as allowing your body to get gradually into its optimal racing zone, while avoiding disaster.

In addition, in the 13th week, new lactate threshold runs are introduced, alternating cruise repeats for two weeks followed by a continuous tempo run the next week. These workouts are always followed by strides to keep your biomechanics smooth and loose and to maintain the power and speed gained from the hill workouts that finish in the 14th week.

SECOND PHASE FOR LEVEL 2 RUNNERS

For Level 2 runners, this phase involves taking key training elements from the first phase—long runs (LR), hill (H) workouts, and goal-pace (GP) runs—to their maximum or near-maximum levels as well as introducing lactate threshold (LT) workouts into the mix.

More important, there is an overall increase in both the amount of total running and in the amount of quality running performed in this phase. Average weekly mileage increases by about 11 percent from roughly 38 miles a week in the first phase to an average of about 42 miles a week in this second phase. Inaddition, total quality mileage (key workout mileage that is not easy running) increases about 60 percent from about five miles of intense or quality work for the last five weeks of phase | to roughly eight miles per week in phase 2. While 15 percent of all miles in the last five weeks of the first phase is comprised of quality miles, the second phase has quality mileage that makes up about 20 percent of all miles. Again, both of these increases (in both quantity and quality of mileage) should emphasize the importance of taking extra good care of your body during this very critical training phase.

Hill workouts increase from 10 hill repeats in the ninth week to 14 repeats by the 14th week. The long run starts at 18 miles in the ninth week, but you will finish this phase by completing to three 20-mile runs by the end of the eightweek block. Similarly, goal-pace runs go from 8 miles in the 10th week to 13 miles (a half-marathon) by the 14th week.

Once your goal-pace run is 10 miles in length, you should begin practicing even more specifically our recommended marathon “failure prevention” race strategy. This strategy calls for giving away a minute in the first three miles of the marathon to prevent hitting the wall in the last three to six miles of the race. It works like this: run the first mile 30 seconds slower than your goal pace; the second mile 20 seconds slower than your goal pace; the third mile 10 seconds slower than goal pace, and hit your goal pace in the fourth mile. This process psychologically and physiologically shortens the marathon from a 26-mile challenge to a 23-mile event as well as allowing your body to get gradually into its optimal racing zone, while avoiding disaster.

In addition, in the 13th week, new lactate threshold runs are introduced, alternating cruise repeats with continuous tempo runs. Starting with three miles of cruise repeats, you’ll finish the phase with five miles of cruise repeats, including strides afterward. These workouts are always followed by strides to keep your biomechanics smooth and loose and to maintain the power and speed gained from the hill workouts that finish in the 14th week.

Finally, two 5K races are planned into the Level 2 schedule during this phase. Given that the courses you race on are comparable and the weather is

LEVEL 2 TRAINING SCHEDULE 5 days / Maximum weekly mileage: 50 miles

Week Day1 Day2 Day3 Day4 Day5 Day6 © Day 7— Total

a x 8 sot) 6 + (R 4 44 10 xk Geran 5 Boy eR 4 48 Wo. a x we 4 (10GP+st) ee ee (5K Race) — Po ix CR) 5 ek wR ks 14x 9 (14xH) 4 BLT(ACRast) x 16 (13GP) 4 41 is 9 6 alt (3T4st) x ie ks ee ee ee Z — (5K Race) 16 x 10 5 9IT(SCRest) x 20LR 4s

fairly consistent, you should be able to witness improvement in your times, or in how you feel running the same time.

SECOND PHASE FOR LEVEL 3 RUNNERS

The second phase of the Level 3 training schedule involves taking key training elements from the first phase—long runs (LR), hill (H) workouts, and goalpace (GP) runs—to their maximum or near-maximum levels, as well as introducing lactate threshold (LT) workouts into the mix.

More important, there is an overall increase in both the amount of total running and in the amount of quality running performed in this phase. Average weekly mileage increases by about eight percent from roughly 46 miles a week in the first phase to an average of about 50 miles a week in the second phase. In addition, total quality mileage (key workout mileage that is not easy running) increases about 45 percent from about six miles of intense or quality work for the last five weeks of phase 1 to roughly nine miles per week in the second phase. While about 13 percent of all miles in the last five weeks of the first phase is comprised of quality miles, the second phase has quality mileage that represents about 19 percent of all miles. Again, while these increases (in both quantity and quality of mileage) may seem relatively minor, they should not be taken

LEVEL 3 TRAINING SCHEDULE 6 days / Maximum weekly mileage: 55 miles

Week Day 1

Day2 Day3 Day4 Day5 Day6 Day7 Total

9 5 6 (st) 5 8 (12xH) x 20LR 4 48 10 6 11(8GP+st) 4 8 (14xH) x 22LR 4 55 11 6 13(10GP+st) 4 10 x 8AC (5K Race) 4 45 12 5 10 5 9 (14xH) x 13 (10GP) 4 51 13 5 8lT(4CRtst) 6 10 (st) x 22LR 4 55 14 6 9 (14xH) 4 9LT(SCR+st) x 16(13GP) 4 48 15 5: dT SLT 8 x 8AC (5K Race) 4 40

(3.5T+st) 16 5: 6 OLT 7 x 24LR 4 55 (6CR+st)

lightly as you’ll need to take extra good care of your body during this very critical training phase.

During this period, hill workouts increase from 12 hill repeats in the ninth week to performing three 14 hill repeats on three different occasions by the 14th week. In a like manner, the long run starts at 20 miles in the ninth week but finishes this phase with the completion of a 24-mile run. Similar to the Level 2 schedule, goal-pace runs also increase, from 8 miles in the 10th week to 13 miles by the 14th week.

Once your goal-pace run is 10 miles, you should begin practicing even more specifically the recommended marathon “failure prevention” race strategy. This strategy calls for giving away a minute in the first three miles of the marathon to prevent hitting the wall in the last three to six miles of the race. It works like this: run the first mile 30 seconds slower than your goal pace; the second mile 20 seconds slower than your goal pace; the third mile 10 seconds slower than goal pace, and hit your goal pace in the fourth mile. This psychologically and physiologically shortens the marathon from a 26-mile challenge toa23-mile event as well as allowing your body to get gradually into its optimal racing zone, while avoiding disaster.

In addition, in the 13th week, new lactate threshold runs are introduced, alternating cruise repeats with continuous tempo runs. Starting with four miles (or 6,400m) worth of cruise repeats, you’ II finish the phase with a hefty 6 miles (9,600m) worth of cruise repeats, including strides afterward. These workouts are always followed by strides to keep your biomechanics smooth and loose

and to maintain the power and speed gained from the hill workouts that finish in the 14th week.

Finally, two 5K races are also planned into the Level 3 schedule during this phase. Given that the courses you race on are comparable and the weather is fairly consistent, you should be able to witness improvement in your times, or in how you feel running the same time.

SECOND PHASE FOR LEVEL 4 RUNNERS

The second phase of the Level 4 training schedule involves taking key training elements from the first phase—long runs (LR), hill (H) workouts, and goal-pace (GP) runs—to their maximum or near-maximum levels as well as introducing both lactate threshold (LT) and aerobic capacity (AC) workouts into the mix.

Just as important as the change in the overall training mix, there is an overall increase in both the amount of total running and in the amount of quality running performed in this phase. Average weekly mileage increases only by about six percent from roughly 55 miles a week in the first phase to an average of about 58 miles a week in the second phase, representing the smallest relative increase in weekly mileage of all the programs. However, total quality mileage (key workout mileage that is not easy running) more than doubles from about 5.5 miles of intense or quality work for the last five weeks of phase 1 to an average of roughly 11.5 miles per week in phase 2. While the increase seems hefty, the overall percentage of quality in this second training phase is still a manageable 17 percent of all miles run. In this advanced schedule, the relative balance of quantity and quality of training reaches its optimum levels. Nevertheless, you’ ll need to take extra good care of yourself during this very critical training phase to reap its potential benefits.

During this period, hill workouts increase from 12 hill repeats in the ninth week to performing a final 16 hill repeats in the 14th week. In a like manner, the long run starts at 22 miles in the ninth week but includes the completion of two 24-mile runs by the 13th week. The most significant increase in quality running occurs on the goal-pace runs, which jump from 10 miles in the 10th week to include two 13-mile goal-pace runs and one 16-mile goal-pace run by the final week of this critical phase.

As we’ve mentioned before, once your goal-pace run is 10 miles in length, you should begin practicing even more specifically the recommended marathon “failure prevention” race strategy. This strategy calls for giving away a minute in the first three miles of the marathon to prevent hitting the wall in the last three to six miles of the race. It works like this: run the first mile 30 seconds slower than your goal pace; the second mile 20 seconds slower than your goal pace; the third mile 10 seconds slower than goal pace, and hit your goal pace

LEVEL 4 TRAINING SCHEDULE 7 days / Maximum weekly mileage: 65 miles

(Advanced Level 4 runners with a high-mileage background who have been injury free for two years and who have a realistic marathon goal time of under 2:30 may choose to add a second daily run of 4-6 miles on 3-5 of the days each week for a total of 80-90 miles per week of running—if it makes them feel stronger and more secure in their training.)

in the fourth mile. This psychologically and physiologically shortens the marathon from a 26-mile challenge to a 23-mile event as well as allowing your body to get gradually into its optimal racing zone, while avoiding disaster.

In addition, in the 11th week, new lactate threshold runs are introduced, alternating cruise repeats with continuous tempo runs. Starting with five miles (or 8,000m) worth of cruise repeats, you’! finish the phase with a hefty 6 miles (9,600m) worth of cruise repeats as well as a four-mile continuous tempo run, including strides afterward. These workouts are always followed by strides to keep your biomechanics smooth and loose and to maintain the power and speed gained from the hill workouts that finish in the 14th week.

Finally, two 5K races are also planned into this schedule during this phase. These shorter races serve as a training stimulus to your aerobic capacity system and should provide you with an up-to-date race time to use as a pace guideline (see table 2 on page 78) for the AC workouts that start in the final week of this phase and continue into the final phase to put the finishing touches on your sharpness and racing edge.

This phase of our most advanced marathon training schedule will get you feeling extremely fit before heading into the final six weeks of your marathon training.

RAT HOD

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Saturday, December 9, 2000 ¢ 8:00 A.M. * Marathon/Half Marathon/5K

Sunday, September 24″, 2000 – East Lyme, Conn.

or visit us on the Web at http://www. hitekracing.com/eastlyme

Marathon Hot Line: (860) 739-2864

Guy Avery

MARATHON TRAINING: MORE FROM LESS M75

OVERVIEW OF KEY WORKOUTS: USING THE TRAINING TABLES

While goal-pace workouts are run at your marathon goal pace, three other of the key workouts in this phase need to be explained. All the workout paces provided in tables 1-4 are based on your most recent 5K and/or 10K race times.

Table 1 on page 77 lists your most recent 5K race time and its equivalent 10K race performance in the two left columns. The respective pace per mile in parentheses for each 5K and 10K race time is also listed alongside each time.

As you read across the table from your most recent 5K or 10K race time, you’ll see training paces (in pace per mile) listed under three different types of training. These three types of training have been discussed in the article as (1) aerobic capacity (AC) training, (2) cruise repeats (CR), and (3) continuous tempo runs (T). Tables 2, 3, and 4 provide detailed breakdowns of the workout paces for each of these three types of training.

For example, someone with a most recent 5K time of 20:38 would find the time listed in the table that is closest to 20:38. Since 20:44 is the closest listed time, he or she would read across (to the right) to find that aerobic capacity workout pace is 6:35 per mile; cruise repeat pace is 7:05 per mile; and tempo run pace is 7:10-7:15 per mile. It’s that simple.

Aerobic capacity workouts are performed as medium-length repeats lasting from 2:30 to 6:00 in duration at slightly faster than your current 5K race pace per mile. Typically, you should jog about an equal amount of time as the fast repeat for recovery, or about half the distance of the fast repeat.

Cruise repeat workouts are performed as long repeats at a “cruising” pace with very short recovery jogs. Typically, cruise repeats should last from 6:00 to 15:00 at a pace roughly 10 seconds slower per mile than your most recent 10K race pace. Short recovery jogs of 30 seconds to 1:30 are all you need to keep the workout stimulating.

Continuous tempo runs help your ability to focus and relax, and like cruise repeats, they increase your lactate threshold, a key factor in improving running performance. Tempo runs should last from 15:00 to 25:00 with no breaks. It is wise to jog for a couple of minutes before running four to five quick but light strides with full recovery jogs to loosen up your stride.

AEROBIC CAPACITY WORKOUT TABLE

To use Table 2 on page 78 for aerobic capacity workouts on the track, find your most recent 5K and/or equivalent 10K time (in the left-hand columns) and read across (to the right) to find the appropriate workout pace broken down by “split” times. Since aerobic capacity repeats should last about 2:30 to 6:00, the

TABLE 1: OVERVIEW OF KEY WORKOUT PACES Pace-Per-Mile Based on Your Most Recent 5K and 10K Race Times

(Type of Workout & Duration of Repeats (2:30-6:00 (6:00-15:00 (15:00-25:00

in duration) in duration) in duration) Most recent Most recent Aerobic “Cruise” Tempo 5K pace/time 10K pace/time capacity pace repeat pace run pace (4:40)/14:31 (4:55)/30:35 4:35 5:05 Ds 10-5315: (4:50)/15:02 (5:05)/31:36 4:45 SiS 5:20-5:25 (5:00)/15:33 (5:15)/32:39 4:55 5:25 5:30-5:35 (5:10)/16:04 (5:25)/33:42 5:05 5:35 5:40-5:45 (5:20)/16:35 (5:35)/34:44 515 5:45 5:50-5:55 (5:30)/17:06 (5:45)/35:46 5:25 5:55 6:00-6:05 (5:40)/17:37 (5:55)/36:48 5735 6:05 6:10-6:15 (5:50)/18:08 (6:05)/37:50 5:45 6:15 6:20-6:25 (6:00)/18:39 (6:15)/38:53 oo) 6:25 6:30-6:35 (6:10)/19:11 (6:25)/39:54 6:05 6:35 6:40-6:45 (6:20)/19:42 (6:35)/40:57 6:15 6:45 6:50-6:55 (6:30)/20:13 (6:45)/41:59 6:25 6:55 7:00-7:05 (6:40)/20:44 (6:55)/43:01 6:35 7:05 7:10-7:15 (6:50)/21:15 (7:05)/44:03 6:45 TAS 7:20-7:25 (7:00)/2 1:46 (7:15/45:06 6:55 2225 7:30-7:35 (7:10)/22:07 (7:25)/46:09 7:05 7.35 7:40-7:45 (7:20)/22:38 (7:35/47:11 715 7:45 7:50-7:55 (7:30)/23:09 (7:45)/48:13 eo E55 8:00-8:05 (7:40)/23:40 (7:559/49:15 7:35 8:05 8:10-8:15 (7:50)/24:21 (8:05)/50:17 7:45 8:15 8:20-8:25 (8:00)/24:53 (8:15)/51:19 7:55 8:25 8:30-8:35 (8:10)/25:24 (8:25)/52:21 8:05 8:35 8:40-8:45 (8:20)/25:55 (8:35)/53:23 8:15 8:45 8:50-8:55 (8:30)/26:26 (8:45)/54:25 8:20 8:50 8:55-9:00 (8:40)/26:57 (8:55)/55:27 8:30 9:00 9:05-9:10 (8:50)/27:28 (9:05)/56:30 8:40 9:10 9:15-9:20 (9:00)/28:00 (9:15)/57:32 8:45 9:15 9:20-9:25

only distances that should be run are the times (and respective distances) listed in bold type.

For example, if your most recent SK race time is 19:30, you would find the closest listed 5K time (19:42) and read across to find the goal time for any given repeat distance with the respective splits along the way. Let’s say your marathon training schedule calls for two miles (or 3,200 meters) worth of aerobic capacity (AC) repeats, then you might choose to perform either 800-meter, 1,000-meter, 1,200-meter, or 1,600-meter repeats—since they are the times

Guy Avery MARATHON TRAINING: MORE FROM LESS Mf 77

listed in bold that roughly fall within the 2:30-6:00 time frame for aerobic capacity repeats.

With two miles’ (or 3,200 meters’) worth of aerobic capacity repeats, you could run any combination of the distances listed in bold that total two miles (or 3,200 meters). Four simple examples of a two-mile aerobic capacity workout would be (1) four repeats of 800 meters, (2) one repeat each of 1,000, 1,200,

TABLE 2: AEROBIC CAPACITY (AC)

WORKOUT SPLITS AND TIMES Based on Your Most Recent 5K and 10K Race Times

Approximate time/split for each repeat distance (Mile pace) (Mile pace) for5Ktime for10Ktime 200m 400m 600m 800m 1,000m 1,200m 1,600m 2,000m

(4:40/14:31 (4:55/30:35 34.5 1:09 1:435 2:18 2:52.5 3:27 4:36 5:45 (4:50/15:02 (5:05/31:36 36.0 1:12 1:48.0 2:24 3:00.0 3:36 4:48 6:00 (5:00/15:33 (5:15)/32:39 37.0 1:14 1:51.0 2:28 3:05.0 3:42 4:56 6:10 (5:10/16:04 (5:2533:42 38.0 1:16 1:54.0 2:32 3:10.0 3:48 5:04 (5:20/16:35 (5:35/34:44 39.5 1:19 1:585 2:38 3:17.5 3:57 5:16 (5:3017:06 (5:45/35:46 40.5 1:21 2:015 2:42 3:22.5 4:03 5:24 (5:40/17:37 (5:55/36:48 42.0 1:24 2:06.0 2:48 3:30.0 4:12 5:36 (5:50)/18:08 (6:05/37:50 :43.0 1:26 2:090 2:52 3:35.0 4:18 5:44 (6:00)/18:39 (6:15y38:53 44.0 1:28 2:12.0 2:56 3:40.00 4:24 5:52 (6:10/19:11 (6:259/39:54 45.0 1:30 2:15.0 3:00 3:45.0 4:30 6:00 (6:20)/19:42 (6:35/40:57 46.0 1:32 2:180 3:04 3:50.0 4:36 6:08 (6:30/20:13 (6:45)/41:59 47.0 1:34 2:21.0 3:08 3:55.0 4:42 (6:40/20:44 (6:55/43:01 48.0 1:36 2:24.0 3:12 4:00.0 4:48 (6:50/21:15 (7:05/44:03 49.0 1:38 2:27.0 3:16 4:05.0 4:54 (7:00/21:46 (7:15/45:06 50.0 1:40 2:30.0 3:20 4:10.0 5:00 (7:10/22:07 (7:2546:09 51.0 1:42 2:33.0 3:24 4:15.0 5:06 (7:20922:38 (7:35V47:11 52.0 1:44 2336.0 3:28 «4:20.00 «5:12

(7:30/23:09 (7:45V48:13 53.0 1:46 2:39.0 3:32 4:25.0 5:18

(7:40/23:40 (7:55V/49:15 54.0 1:48 2:42.0 3:36 4:30.0 5:24

(7:50)/24:21 (8:0550:17 55.0 1:50 2:45.0 3:40 4:35.0 5:30

(8:00/24:53 (8:15)/51:19 56.0 1:52 2:48.0 3:44 4:40.0 5:36

(8:10)/25:24 (8:25)/52:21 57.0 1:54 2:51.0 3:48 + 4:45.0 5:42

(8:2025:55 (8:35/53:23 58.0 1:56 2:54.0 3:52 4:50.0 5:48

(8:30)/26:26 (8:45)/54:25 59.0 1:58 2:57.0 3:56 4:55.0 5:54

(8:40)/26:57 (8:55)/55:27 1:00.0 2:00 3:00.0 4:00 5:00.0 6:00

(8:50)/27:28 (9:05/56:30 1:01.0 2:02 3:03.0 4:04 5:05.0 6:06

(9:00)/28:00 (9:15)/57:32 1:02.0 2:04 3:06.0 4:08 5:10.0 6:12 Table note: The times listed in bold represent the times for the distances you should run for your aerobic capacity

workouts, based on your most recent 5K or 10K race time. (Non-bold times represent your splits en route to running the bolded times.)

and 1,000 meters, (3) two repeats of 1,600 meters, or (4) one repeat each of 800, 1,600, and 800 meters. Any of these workout combinations will serve its purpose.

In this particular example, the 800-meter (two laps) repeats should be run in 3:04; the 1,000-meter (2.5 laps) repeats should be run in 3:50; the 1,200meter (three laps) repeats in 4:36, and the 1,600-meter (four laps) repeats in 6:08. The 200-meter, 400-meter, and 600-meter split times for any of these distances are 46 seconds, 1:32, and 2:18, respectively, so that you can evenly pace your efforts on each repeat. Finally, remember that these workouts require jog breaks for recovery that last about the same total time as each repeat.

CRUISE REPEAT WORKOUT TABLE

Touse Table 3 on page 80 for cruise repeat workouts on the track, find your most recent 5K and/or equivalent 10K time (in the left-hand columns) and read across (to the right) to find the appropriate workout pace broken down by “split” times. Since aerobic capacity repeats should last about 6:00 to 15:00, the only distances that should be run are the times (and respective distances) listed in bold type.

Forexample, if your most recent 5K race time is 19:30, find the closest listed 5K time (19:42) and read across to find the goal time for any given repeat distance with the respective splits along the way. Let’s say your marathon training schedule calls for three miles (or 4,800 meters) worth of cruise repeats, then you might choose to perform either 1,600-, 2,000-, 2,400-, 2,800- or 3,200-meter repeats—since they are the times listed in bold that roughly fall within the 6:00-15:00 time frame for cruise repeats.

With three miles (or 4,800 meters) worth of cruise repeats, you could run any combination of the distances listed in bold that total three miles (or 4,800 meters). Four simple examples of a cruise repeat workout totaling three miles (or 4,800 meters) would be (1) three repeats of 1,600 meters, (2) two repeats of 2,400 meters, (3) one repeat each of 2,000 and 2,800 meters, or (4) one repeat each of 3,200 and 1,600 meters. Any of these workouts will serve its purpose.

In this particular example, 1,600-meter (four laps) repeats should be run in 6:44; 2,000-meter (five laps) repeats should be run in 8:25; 2,400-meter (six laps) repeats in 10:06; 2,800-meter (7 laps) repeats in 11:47, and the 3,200meter (eight laps) repeats in 13:28. The 400-meter (one lap) and 1,200-meter (three lap) split times for any of these distances are listed as 1:41 and 5:03, respectively, to enable you to evenly pace your efforts on each repeat. Finally, remember that these workouts require very short jog breaks for recovery: about 10 percent of the total time of each repeat—or about 30 seconds (10 percent of 5:00) to 1:30 (10 percent of 15:00) in jogging.

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broken down by “split” times. Since aerobic capacity repeats should last about

00 to 25:00, the only distances that should be run are the times (and respective distances) listed in bold type.

Forexample, if your most recent 5K race time is 19:30, find the closest listed

42) and read across to find the goal time for any given repeat

5K time (19

Guy Avery

distance with the respective splits along the way. Let’s say your marathon training schedule calls for a 3.5-mile (or 5,600-meter) continuous tempo run; then you would simply perform a 5,600-meter (14 laps) or 3.5-mile continuous tempo run in the time listed in bold under the 5,600m column.

In this particular example, a 5,600-meter (14 laps) or 3.5-mile continuous tempo run should be performed in a time of 23:48. Note that it’s essential to perform your continuous tempo runs at an even (steady and consistent) pace. This table provides the average 400-meter or one-lap split time that you should strive to hit for any distance and also provides the first and second mile (or 1,600-meter and 3,200-meter) splits as well as every 800-meter (or every halfmile) split after the two-mile point.

In this particular example, a 19:42 5K runner calls for one-lap (or 400meter) splits of 1:42. The 1,600-meter (or 1-mile) split is listed 6:48, and the two-mile (or 3,200-meter) split is listed as 13:36. Thereafter (as you continue to read across to the right), the 4,000-meter (or 2.5-mile) split is 17:00, and the 4,800-meter (or 3-mile) split is 20:24. Finally, while tempo runs are continuous (no jog breaks), you should jog a couple of minutes after completing your tempo run before performing four to five quick but gentle strides of 100 to 200 meters in length with full-recovery jogs after each one before cooling down. This allows your legs to recover more rapidly from the tempo run as well as letting your stride break out from its continuous tempo pace motion.

CONCLUSION

All marathoners should be patient as they move through this critical eight-week phase of training. The increased quality of training will provide major increases in your fitness but will also carry some added risk of injury. Don’t attempt to run faster than the workout paces that are listed, based on your actual recent race times. If you run too fast, you will not only risk injury but you will also not reap the full training benefit of the workouts. Good luck in performing the

workouts correctly as you get stronger during this phase. Pi

For a copy of Guy Avery’s new book, Marathon Training Made Simple, send your name, address, and $29 in US funds (shipping and handling included) to Guy Avery, c/o Marathon & Beyond, 411 Park Lane Dr., Champaign, IL 61820.

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July/August 2000