Photo by lan Byington / SanJuanUpdate.com

4 The Hersh family at the San Juan Island Marathon awards ceremony after Craig’s first-place finish.

the official later at the awards ceremony, and when he saw me, he was still laughing.

I can’t adequately explain what happened in my head over the next few days and weeks, but much like the Grinch in Dr. Seuss’s book, I think my heart just grew and grew until it broke through my anger and jealousy.

I had to tell everyone about my husband’s accomplishment, which he would have never done on his own. I found myself truly happy for him as the past jealousies slowed to a trickle and finally vanished, never to reappear.

The point of my story is to tell my husband how proud I am of his tremendous race and how much | appreciate his sticking with me during my bad times. I see now how difficult I must have been to live with. No longer. Just think of it: I have a husband who won a marathon! Truly amazing. Thanks for the memories, San Juan Islands Marathon. I won’t forget you.

POSTSCRIPT

I am now running again, certainly without the intensity or the need to prove anything to myself or anyone else. I accept my slower times with what I hope is grace, and | take time to run with my son, who is 12 years old. We have a great time together, and I am grateful that we discovered that we could share this great sport. Whenever I feel the old green-eyed monster rearing its ugly head, I think about how things were and whether we were better or worse off with an annoyed and bitter mother and wife. The answer is pretty self-evident.

Keep running!

Seasonal Half-Marathon Training That Will Improve Your Marathon Performance

Sometimes the Best Way to Run Long Better Is to Improve Your Short Game.

This article is the first part of a three-part series on using half-marathon training and racing to improve your longer-distance racing.

erious marathoners, on the whole, by their nature and as a result of the training required for long-distance racing, can be very susceptible to monotony. Nevertheless, very few marathoners plan periods of intentional change and variety into their training and racing. Unfortunately, this lack of variety in training can lead to injuries, a loss of mental and physical zest, and short- and long-term performance plateaus.

Most world-class 5,000-meter runners know the importance of racing distances shorter than their primary event (such as the 1,500- and 3,000-meter events), and world-class 10,000-meter runners understand the importance of shorter events (such as the 3,000- and 5,000-meter runs). Racing distances that are about onefourth to one-half of their ideal racing distance, the world’s best marathoners also recognize the value of racing 10,000-meters and the half-marathon—not only to break up the monotony of their training, but also to race faster in the short term and to improve in the long term.

Whether world class or not, most intelligent marathoners will admit that tremendous benefits can be gained from even a seasonal shift in their usually single-minded focus on marathons and ultramarathons by training for and racing one-fourth to one-half of their normal racing distance.

In fact, few things can be more revitalizing for marathoners than a significant, albeit short-term, shift in their training program. For those who aim to race their

best at an annual 50-miler, the half-marathon represents about one-fourth of their most coveted racing distance. For those who target marathons, a half-marathon race obviously represents the opportunity to focus their efforts on exactly half of their normal racing distance.

I’ve observed that this sharper training and racing focus will not only renew your enthusiasm for longer-distance racing, but it will also protect you from injury, neutralize any deteriorating effects of repetitive-motion syndrome (so notorious with marathoners), as well as pay huge dividends in both your short- and longterm marathon performances.

If all these benefits have piqued your interest, then please read on, as I will further outline the practical merits and benefits, the components of the training, and the requirements of this optimal half-marathon training and racing approach.

TEN PRACTICAL BENEFITS OF HALF-MARATHON TRAINING FOR MARATHONERS

1. Provides a mental and physical break from the marathon or ultramarathon grind.

Adds fun and variety to your training and racing.

Honors the seasonal cycles and biorhythms of your body.

Helps prevent injury and increase consistency and longevity.

Counters deteriorating effects of repetitive-motion syndrome.

Increases power, focus, and speed.

NAMB YN

Creates a supercompensation training effect from the demands of longer races.

8. Produces both short- and long-term improvement in longer race performances.

9. Makes you a more versatile and better overall runner.

10. Feels exhilarating to race shorter distances.

TEN COMPONENTS OF MY HALF-MARATHON TRAINING APPROACH 1. It is goal based, realistic, and practical. 2. It is both structured and flexible to suit your lifestyle, racing ability, and training level. 3. It is geared toward improving short- and long-term performance.

4. It has proven results with hundreds of runners of all ages and abilities and both sexes.

5. It includes variety and balance in types of training.

It is a relatively moderate training approach.

7. Itis based on the laws of gradual progression and the optimal sustainability

of training.

. It requires only one season (or about 13 weeks) but can be extended if

desired. There is no loss in marathon potential, only gain.

It allows for a very easy transition back into effective marathon training and racing.

TEN REQUIREMENTS BEFORE STARTING THE HALF-MARATHON TRAINING PROGRAM

Begin training only if you have been injury free for at least three consecutive months.

. Take four to six weeks of easy running to recover from a marathon before

starting.

. Begin training a minimum of 13 weeks before your target half-marathon

race.*

*May extend the 13-week program with any number of repeated weeks as will be outlined.

Select an appropriate personal training level based on the guidelines provided.

. Never train faster than the guidelines outlined in your selected training

program.

6. Never train or race more than your selected training program outlines.

7. Never take /ess recovery between key workouts than your selected program

outlines.

Take days off from running immediately if there are any signs of potential injury.

Add or maintain consistency in daily stretching and hydration throughout the training period.

Choose to have fun with it!

HALF-MARATHON TRAINING PROGRAM OVERVIEW

While serious training for an excellent marathon performance might be 18 to 26 weeks (or four to six months) in length, marathoners and ultramarathoners can

parlay their already solid base of endurance training into an excellent half-marathon performance within as little as 13 weeks.

The five broad training schedules that I outline in this series are all 13 weeks in length—equal to one three-month season of the year. These schedules can be conveniently extended to 14 to 17 weeks (or even longer) if desired by simply repeating any combination of weeks nine, 10, and 11 as needed to ensure full adaptation to the training or to adjust your schedule to meet the exact date of your target half-marathon race. In addition, you can also use a three-week extension at the end of the schedule in order to race a second half-marathon three or more weeks after your first half-marathon race.

THE FIRST STEP: SETTING A REALISTIC HALF-MARATHON GOAL

Since our training approach is goal based, your very first step is to determine your target race date and then set a realistic half-marathon time goal for that race. This goal time will then be used to partly determine your training schedule (or training level) as well as all (or most) of your workout training paces.

There are many formulas for determining a realistic goal time. However, each individual has a different running economy, a different ratio of fast- and slow-twitch muscle fibers, a different lifestyle, a different biological age, and a different training background.

For the purpose of this article, we will provide meaningful guidelines and a very simple method for setting a realistic goal based on your most recent race performances at either the 10K or the marathon distances. You know your body and ability, so you can decide what feels reasonable and realistic to you within some well-tested scientific guidelines that are based on extensive experience.

Many years of observation and experience can provide you witha very realistic indication of what is possible and probable within certain time ranges. Within these time ranges, it is best for you to decide the time goal that will motivate you without taking you out of balance in your training or feeling unnecessary psychological pressure.

The guidelines below should be helpful, assuming race conditions are similar.

Based on your most recent half-marathon, it is reasonable to do the following:

¢ Improve your half-marathon by one to four minutes on a similar course in similar weather.

¢ Subtract more time on top of this general improvement guideline if you will be running on a faster course or with more favorable weather.

e Add more time on top of this general improvement guideline of one to four minutes if you will be running on a tougher course or with more challenging weather.

Based on your most recent 10K performance:

¢ You can double your 10K time and add six to 12 minutes. The better you get with the longer distances, the less time you might add in that six- to 12-minute time range.

¢ Subtract more time on top of this general improvement guideline if you will be running on a faster course or with more favorable weather.

e Add more time on top of this general improvement guideline of six to 12 minutes if you will be running on a tougher course or with more challenging weather than in the 10K race.

Based on your most recent marathon performance:

¢ Divide your marathon time in half and subtract three to six minutes. The better you get with the shorter distances, the more time you would subtract in that three- to six-minute time range.

¢ Subtract more time on top of this general improvement guideline if you will be running on a faster course or with more favorable weather.

¢ Subtract less time within this general improvement guideline of one to four minutes if you will be running on a tougher course or with more challenging weather than in the marathon.

If you went out too fast in the first half of your marathon and went five or more minutes slower in the second half of the race, then it may be easier to take your first half-marathon split in the marathon and simply subtract a realistic amount of time.

Let me provide a few examples of how you might use these general guidelines.

Three goal-setting examples:

1. A runner who has run a recent half-marathon of 1:45:00 can expect to race one to four minutes faster, or from 1:41:00 to 1:44:00 after following the 13-week training schedule (on a similar course with similar weather conditions).

2. Arunner who has run a recent 10K race in 42:00 would simply double the 10K time (1:24:00) and add five to 12 minutes for a realistic half-marathon time goal in the range of 1:29:00 to 1:36:00 (on a similar course with similar weather conditions).

3. A runner who has run a recent marathon in 3:44:00 would simply divide it in half (1:52) and subtract three to six minutes for a half-marathon goal in the 1:46:00 to 1:49:00 time range (on a similar course with similar weather).

As you establish a realistic time range for your half-marathon goal race, you should consider the race course (its terrain, elevation, and so forth) and the probable weather and then look at the mile pace (see table 1) to see whether the pace is something you feel you can run. Finally, none of these guidelines might be satisfactory for you. In that case, simply use table | to set what you feel is a realistic goal.

In assessing your goal, ask these questions: Will the goal make you happy in achieving it? Do you believe you can achieve it if you train effectively? Are you willing to put in the training in order to achieve it?

Also, no matter what half-marathon goal time you choose, you will have an opportunity very early in the training program to assess how realistic it feels to you. This is done in the second week of the half-marathon training schedules we provide (in part 2 of this series in the November/December 2005 issue), by performing your first continuous half-marathon goal-pace training session and evaluating whether your goal time is realistic based on the perceived effort of the run. Based on how you feel as well as using your target heart rate to assess effort, you can accurately determine whether to set a more challenging or a more realistic goal.

TABLE 1 Selecting a Realistic Half-Marathon Goal Pace

Average Half-marathon Time if using our Rounded-up

mile pace goal time 3-mile cutdown goal time 12:00 2:37:20 2:38:20 sub-2:39 11:50 2:35:09 2:36:09 sub-2:37 11:40 2:32:57 2:33:57 sub-2:34 11:30 2:30:46 2:31:46 sub-2:32 11:20 2:28:35 2:29:35 sub-2:30 11:10 2:26:24 2:27:24 sub-2:28 11:00 2:24:13 2:25:13 sub-2:26 10:50 2:22:01 2:23:01 sub-2:23 10:40 2:19:50 2:20:50 sub-2:21 10:30 2:17:39 2:18:39 sub-2:19 10:20 2:15:28 2:16:28 sub-2:17 10:10 2:13:17 2:14:17 sub-2:15

Average Half-marathon Time if using our Rounded-up

mile pace goal time 3-mile cutdown goal time 10:00 2:11:06 2:12:06 sub-2:13 9:50 2:08:55 2:09:55 sub-2:10 9:40 2:06:44 2:07:44 sub-2:08 9:30 2:04:33 2:05:33 sub-2:06 9:20 2:02:22 2:03:22 sub-2:04 9:10 2:00:11 2:01:11 sub-2:02 9:00 58:00 1:59:00 sub-1:59 8:50 1:55:49 1:56:49 sub-1:57 8:40 53:38 1:54:38 sub-1:55 8:30 1:51:27 1:52:27 sub-1:53 8:20 49:16 1:50:16 sub-1:51 8:10 1:47:05 1:48:05 sub-1:49 8:00 44:54 1:45:54 sub-1:46 7:50 1:42:43 1:43:43 sub-1:44 7:40 :40:32 1:41:32 sub-1:42 7:30 1:38:20 1:39:20 sub-1:40 7:20 :36:09 1:37:09 sub-1:38 7:10 1:34:58 1:35:58 sub-1:36 7:00 32:46 1:33:46 sub-1:34 6:50 1:30:35 1:31:35 sub-1:32 6:40 28:24 1:29:24 sub-1:30 6:30 1:26:13 1:27:13 sub-1:28 6:20 :24:02 1:25:02 sub-1:26 6:10 1:21:51 1:22:51 sub-1:23 6:00 18:40 1:19:40 sub-1:20 5:50 1:16:29 1:17:29 sub-1:18

TABLE 1 Selecting a Realistic Half-Marathon Goal Pace (cont.)

Average Half-marathon Time if using our Rounded-up

mile pace goal time 3-mile cutdown goal time 5:40 1:14:18 1:15:18 sub-1:16 5:30 1:12:06 1:13:06 sub-1:14 5:20 1:09:55 1:10:55 sub-1:11 5:10 1:07:44 1:08:44 sub-1:09 5:00 1:05:33 1:06:33 sub-1:07 4:50 1:03:22 1:04:22 sub-1:05 4:40 1:01:11 1:02:11 sub-1:03 4:30 0:59:00 1:00:00 sub-1:00 (AR) 4:20 0:56:49 0:57:49 sub-58 (WR)

THE SECOND STEP: CHOOSING YOUR TRAINING LEVEL

After you determine your goal race date and set a realistic half-marathon goal, the second logical step is to select the most realistic training schedule. This begins with the following questions:

1. How much training can I safely manage each week? 2. How much am I willing to train?

3. How much training will tend to balance my mental freshness and performance improvement?

Table 2 lists five different training levels based on the number of running sessions per week, the long-run range, your weekly training mileage, and your realistic half-marathon goal. In all of the training levels, ranges are listed for each of the above-mentioned categories. The majority of Marathon & Beyond readers will fall into training levels 2, 3, and 4.

For the long run, the low end of the range is where you will begin in the first week of the schedule, and the high end of the range is as high as the schedule will recommend. Similarly, the weekly mileage range lists the approximate weekly mileage you can expect in the beginning of the 13-week plan and its highest point for each of the training levels listed.

There are a few simple guidelines for selecting the optimal training level when you intend to decide between one level and another. First, since the half-marathon goal times overlap between training levels, I suggest you always choose the lowest training level that will allow you to achieve your goal. Second, at most, you should move up only one training level from where your training level has recently been—for the last three months—and only if you are healthy and completely injury free. In other words, if you have been completely injury free and running three to four times per week with a 10-mile long run, you have been roughly training at level 1. Therefore, you should either stay at level 1, or—if you have been injury free and feel you can increase your training—you should still move up only one level to level 2 training.

TABLE 2 Selecting Your Optimal Training Level

Training Running Long-run Weekly Half-marathon level sessions/week range mileage time goal range

1 3 10-12 22-30 1:50-2:30

2 4 12-14 30-40 1:35-1:59

3 5 13-15 35-50 1:20-1:45

4 6 14-16 45-65 1:07-1:25

5 7-12 15-18 70-110 0:57-1:12

KEY TYPES OF HIGH-QUALITY HALF-MARATHON TRAINING: VARIETY, STIMULATION, BALANCE, AND FUN

Variety, stimulation, balance, and fun are the best words to describe the halfmarathon training approach we will outline in these pages. Depending on the training schedule you choose, you will have an opportunity to perform seven to 12 distinctly different types of training sessions or key, high-quality workouts.

These types of training include goal-pace runs, fartleks, hill sprinting/bounding, long runs, easy recovery runs, steady-state runs, tempo runs, lactate-threshold repeats or “cruise reps,’ 10K race-pace reps, 5K race-pace reps, 3K race-pace reps, and relaxed strides.

While this represents a lot of different types of running, most of it is very simple and fun to perform. We will use the next pages to outline the specifics of each type of training so that you will have a good grasp of each.

Goal-Pace Runs

Intention: To enable you to adapt and become more familiar, comfortable, and confident at your half-marathon goal pace. Also allows you to more objectively assess whether your half-marathon goal time is realistic. Adjustments can be made before your next goal-pace run if the pace is either too easy or too challenging.

Surface/Terrain: Perform on the same surface as your target half-marathon race. Perform these runs in the same shoes you plan to use in your half-marathon race.

Pace/Effort: Performed at the per-mile pace of your realistic half-marathon goal time.

Length/Duration: From four miles (30 percent of race distance) up to nine miles (68 percent of race distance) continuously.

Heart Rate Range:

* Goal: 1:10 or lower half-marathon time = roughly 87 to 94 percent of maximum heart rate

* Goal: 1:11 to 1:45 half-marathon time = roughly 85 to 93 percent of maximum heart rate

* Goal: 1:46 or more half-marathon time = roughly 83 to 91 percent of maximum heart rate

Recovery: These are continuous runs with no breaks. About 48 to 72 hours of recovery is necessary depending on the distance of the goal-pace run. Remember, recovery is always most significantly enhanced (or delayed) by the immediacy and thoroughness of postworkout stretching, hydration, and nutrition.

Frequency: Performed roughly every other week. There are six to seven goalpace runs in the 13-week schedules.

Warm-Ups: Warm up with an easy two to three miles, followed by stretching, and then 4-6 x 100- to 200-meter strides at your half-marathon goal pace. For example, if your goal is sub-1:46, then 8:00 per mile is the pace, which is 1:00 per 200 meters or 30 seconds per 100 meters. So, 6 x 100 meters at 30 seconds each or 4 x 200 meters at 1:00 each would have you ready enough for your halfmarathon goal-pace run.

Cool-Downs: Walk and/or then jog for about five to 10 minutes and then do strides if listed in the schedule. These are done at a relaxed pace, and they will aid recovery from the repetitive stride used in the goal-pace runs. A cool-down jog with stretching should then be performed.

Cutdowns: Once you get to a six- or seven-mile goal-pace run, practicing what I call a “race cutdown” is highly recommended. For a two-mile cutdown, run the first mile 20 seconds slower than goal pace and the second mile 10 seconds slower than goal pace to allow your body to gradually adapt to the pace, prevent major lactic acid production early on, and safeguard against going out too fast. All that, and it adds only 30 seconds to your overall race time. A three-mile cutdown is even better and would add 1:00 to your race time and is done by going 30 seconds, 20 seconds, and 10 seconds slower per mile, respectively, for miles one, two, and three.

Simulators: Your final continuous goal-pace run may also include what I call a half-marathon simulator. This simulator will help prepare you for the ups and downs of the racecourse you plan to run. For example, if you are doing a sevenmile goal-pace run and there is an uphill at mile four and mile six of the race you are targeting, then running those miles at, say, five to 10 seconds faster than goal pace—then returning to your normal goal pace for the fifth and seventh miles—would account for the hills and more fully prepare you for these course changes come race day. Similarly, running slightly slower for expected downhill sections, then returning to your goal pace, would also prepare you accordingly. This gets you fine-tuned and mentally ready for race day in every way possible.

Caveats: The first one or two half-marathon goal-pace runs will allow you to more objectively assess whether the half-marathon goal time you’ ve set is realistic. You can ask the question: “Based on my effort and/or heart rate, will I be able to hold this pace in 11 to 12 weeks for the full race distance? Also take into account normal training progress, as well as the boost that will come from tapering for the race, and the mental excitement of the race, and the competition.” Adjustments can be made before your next goal-pace run, and the second goal run can be another objective assessment of your realistic goal time.

Fartleks

Intention: To enable you to improve stride, running efficiency, resiliency, and power as well as to help prevent repetitive-motion syndrome and injuries and prepare you for high-leverage hill sessions later in the program.

Surface/Terrain: Preferably soft, firm surface like dirt trails. Rolling, hilly terrain also provides opportunities for variety and greater preparation for hill sessions to come.

Pace/Effort: Performed at 85 to 95 percent of your leg speed/turnover, while feeling relaxed and smooth.

Length/Duration: Pickups or stride-outs of 30 seconds to one minute in duration.

Heart Rate Range: Not applicable.

Recovery: Recovery jogs are typically three to five times the duration of each fast stride. About 48 hours recovery before the next high-quality workout is necessary. Remember, recovery is always most significantly enhanced (or delayed) by the immediacy and thoroughness of postworkout stretching, hydration, and nutrition.

Frequency: Performed roughly every week early in the training schedule. There are five to six fartlek sessions in the 13 weeks.

Warm-Ups: Warm up with an easy two to three miles before beginning your first pickup. Perform first two or three pickups a little slower than the recommended speed.

Cool-Downs: Go right into cool-down jog after last pickup/stride-out. Cool down as suggested in your training schedule or long enough to thoroughly shake out/recirculate any lactic acid accumulation.

Relaxed Strides

Intention: A shortened and less intense addition to an easy run or workout with similar goals as the fartleks. Enables you to improve stride, running efficiency, resiliency, and power as well as help prevent repetitive-motion syndrome and injuries. This is an easy way for you to improve your stride throughout the 13week program.

Surface/Terrain: Flat surface with good, stable, sure footing.

Pace/Effort: Performed at relaxed effort or about 85 to 95 percent of your leg speed/turnover, depending on your training level.

Length/Duration: Typically 100 to 200 meters in length. Need not be exact unless, of course, you are on the track or have a marked distance.

Heart Rate Range: Not applicable.

Recovery: Recovery is typically two to four times the duration of the fast stride or equal distance jogged as the stride. Typically, 24 hours is enough to recover from strides after an easy run. If strides are added onto the end of a workout, recovery guidelines for the primary workout should be followed. Remember, recovery is always most significantly enhanced (or delayed) by the immediacy and thoroughness of postworkout stretching, hydration, and nutrition.

Frequency: Strides may be performed 15 to 25 times during the 13-week schedule. This has a very nice, nonstressful, positive, cumulative effect over time!

Warm-Ups: Warm-up is usually an easy run or the primary workout before performing the strides.

Cool-Downs: Go right into cool-down jog after the last pickup/stride-out. Cool down as suggested in your training schedule.

Hill Sprinting/Bounding

Intention: To build leg power and foot push-off, which will have a profound positive effect on stride length and ease at all running paces. The goal is to spring up or bound up hills/inclines with semi-exaggerated running form to build full leg range of motion, flexibility, resiliency, and power. These sessions take strides and fartleks to the next level of development. Huge training payoff in increasing natural stride length.

Surface/Terrain: Perform on firm, smooth pavement surface, which allows high confidence in footing.

Pace/Effort: Performed at 95 to 99 percent of maximum speed or bounding/ springing ability.

Length/Duration: Each spring or bound may be 50 meters to 200 meters in length, depending on training level.

Heart Rate Range: Heart rate should return to roughly 70 to 85 percent of maximum before each repeat.

Recovery: About three to five times the duration of the hill repeat. About 48 to 72 hours are necessary to recover from these runs. Remember, recovery is always most significantly enhanced (or delayed) by the immediacy and thoroughness of postworkout stretching, hydration, and nutrition.

Frequency: Performed roughly every week after fartlek phase. There are five hill sessions in the 13-week schedules.

Warm-Ups: Warm up with an easy two to three miles followed by thorough stretching and then run 4-6 x 100-meter strides at 85 to 95 percent leg speed with full recoveries to get ready for the hill.

Cool-Downs: Walk and/or then jog the cool-down recommended in your schedule. Often, strides are suggested on the flat ground nearby (as listed in the schedule) to aid recovery and return the running muscles back to flat-ground biomechanics. The strides should be done at a relaxed pace.

Caveats: The key is to gradually be able to spring at push off at the ball of the foot and toes and to also use high knee lift if possible.

Caution: Take good care and proceed with caution until you feel confident that your legs have adapted to this type of work. While these hill sessions have a huge payoff, they come with a fairly high risk if not performed properly (that is, with a thorough warm-up, full recovery between uphill bounding, and full recovery between workouts).

Special Hill-Power Workouts for Training Levels 3, 4, and 5:

¢ Power Hill workout: 4 x 50 meters, 4 x 75 meters, 3 x 100 meters, 2 x 150 meters, 1 x 200 meters = 1,300 meters total

¢ 2sets of Power workout: 2 sets of 4 x 50 meters, 4 x 75 meters, 3 x 100 meters, 2 x 150 meters, | x 200 meters = 2,600 meters total with complete recovery between sets

¢ Advanced Power workout: 6 x50 meters, 4 x75 meters, 3 x 100 meters, 2 x 150 meters, 2 x 200 meters = 1,600 meters total

¢ 2 sets of Advanced Power workout: 2 sets of: 6 x 50 meters, 4 x 75 meters, 3 x 100 meters, 2 x 150 meters, 2 x 200 meters = 3,200 meters total with complete recovery between sets

There is basically full recovery taken between each set of sprint/bounds.

Long Runs

Intention: While shorter than the long run would be if training for a marathon or farther, this long run will maintain a general level of marathon endurance, including specific physiological benefits such as deep capillary-bed development, high oxidative enzyme levels, and good fat-burning capability.

Surface/Terrain: Flat, firm, and relatively easy terrain with good footing. Pavement is fine. Flat, firm trails with good footing are even better, as they cause less

pounding on the body, but the footing needs to be effortless, as the primary goal is easy running for the duration outlined.

Pace/Effort: Easy running at 50 to 75 percent effort for the distance. Pace is not important although about 30 seconds to 1:30 per mile slower than your marathon race pace is usually appropriate.

Length/Duration: From 10 miles to 18 miles depending on your training level.

Heart Rate Range: Roughly 60 to 80 percent of maximum heart rate. Start these runs at the lower end of the heart rate range for the first 30 to 40 minutes.

Recovery: These are continuous runs with no breaks although several 1:00 to 2:00 pit stops en route are OK if necessary. Since these are not marathon long runs—and depending on your long-run background, any residual fatigue from the week’s high-quality workouts, the ease of the run, and the quality of your postrun hydration afterward—you can recover within as little as 24 hours and within 48 to 60 hours at most. Remember, recovery is always most significantly enhanced (or delayed) by the immediacy and thoroughness of postworkout stretching, hydration, and nutrition.

Frequency: Performed roughly every other week and alternated with goal-pace runs in the middle of the training schedule. There are five long runs in each 13week schedule.

Warm-Ups: Gradually warm up until you get to the pace that you feel comfortable holding for the duration of the run. This may take 30 to 40 minutes.

Cool-Downs: Gradually ease up what should already be a light pace within the last five to 10 minutes of your long run until you are simply jogging or trotting lightly the final two to five minutes. Begin stretching and hydrating thoroughly within five minutes after the run is done. Eat well within an hour postrun if you can. For the wise and wealthy, have a massage scheduled within three hours after the run as a treat for the week; this would be two massages a month to aid recovery and maintain overall health.

Easy Recovery Runs

Intention: — Easy, shorter runs between key, high-quality workouts (if your schedule calls for them) can speed recovery and also maintain or enhance specific physiological benefits such as deep capillary-bed development, high oxidative enzyme levels, and good fat-burning capability.

Surface/Terrain: Soft, flat surfaces such as grass or trails (if you are accustomed to them) can work best. The less pounding the better.

Pace/Effort: Easy running at 50 to 75 percent effort for the distance. Pace is not relevant, although about 30 seconds to 1:30 per mile slower than your marathon race pace is usually appropriate.

Length/Duration: From four miles to eight miles, depending on your training level.

Heart Rate Range: Roughly 60 to 80 percent of maximum heart rate.

Recovery: These are continuous runs with no breaks, although a couple of short pit stops en route are OK if necessary.

Frequency: For training levels 4 and 5, performed every other day.

Warm-Ups: Gradually warm up until you get to the pace that you feel comfortable holding for the duration of the run.

Cool-Downs: Gradually ease up what should already be a light pace within the last five minutes of your easy recovery runs until you are simply jogging or trotting lightly the final two minutes.

Steady-State Runs

Intention: These continuous, medium-paced runs are more specific developers of endurance and aerobic capacity and improve overall mental focus, capacity, and concentration. They also serve as a primer for lactate-threshold repeats and tempo runs.

Surface/Terrain: Flat road or trail surface.

Pace/Effort: Performed at about your marathon race pace (after warming up). Performed as a steady effort with no significant fluctuations in pace or effort.

Length/Duration: From six to 10 miles for our purposes, depending on your training level.

Heart Rate Range: Roughly 75 to 85 percent of your maximum heart rate. Recovery: These are continuous runs with no breaks. Generally you should allow 48 hours for recovery before the next high-quality workout. Remember, recovery is always most significantly enhanced (or delayed) by the immediacy and thoroughness of postworkout stretching, hydration, and nutrition.

Frequency: One to three times in the early part of the training schedule for

training levels 1, 2, and 3.

Warm-Ups: Gradually warm up (usually about 15 to 20 minutes) until you get to the steady-state pace that you feel comfortable holding for the duration of the run.

Cool-Downs: Gradually ease up with five to 10 minutes left in the run until you are simply jogging or trotting lightly the final two minutes.

Tempo Runs

Intention: To improve your lactate threshold and mental focus at a fairly challenging pace. These continuous runs are fun, challenging, and rewarding and will make both your half-marathon and marathon running speed and goal pace

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easier. They provide a host of specific physiological benefits that will improve your running without major risk of injury.

Surface/Terrain: For advanced runners who are excellent pacers, you can ideally perform tempo runs on the same surface as your target half-marathon race. The track is suitable also and is preferable for those who want to ensure proper pacing.

Pace/Effort: Effort is often termed “comfortably hard.” The pace is 12 to 16 seconds per mile slower than your current 10K race pace or fitness level or 24 to 32 seconds per mile slower than your current 5K race pace or fitness level. This pace also correlates well with the maximum pace per mile you can maintain for one hour continuously.

Length/Duration: From 2.5 miles up to six miles depending on your training level. Also, 15 to 30 minutes in duration.

Heart Rate Range: Roughly 86 to 93 percent of your maximum heart rate.

Recovery: These are continuous runs with no breaks. Generally 48 hours is necessary to recover from these runs, depending on difficulty. Remember, recovery is always most significantly enhanced (or delayed) by the immediacy and thoroughness of postworkout stretching, hydration, and nutrition.

Frequency: There are three to four tempo runs in the 13-week schedule, depending on your training level. Including “cruise-rep” sessions, there are about three to five total lactate-threshold sessions in each schedule, depending on training level.

Warm-Ups: Warm up with an easy two to three miles, followed by stretching, and then 4 x 200-meter strides at your tempo goal pace for the workout. For example, if your current 5K race time is 20:44—or about 6:40 per mile—then your first tempo run workout would be on the slower end of the range, or 32 seconds per mile slower than this current 5K race pace. In this example, 6:40-per-mile pace for 5K plus 32 seconds per mile would be a 7:12-per-mile pace. This converts to 1:48 per 400 meters, or 54 seconds per 200 meters. Therefore, 54 seconds per 200-meter stride, in this case, would be your “‘get-ready” for the workout pace. Equal rest jogs of 200 meters are ideal between each practice stride.

Cool-Downs: You may walk briefly (up to 1:00) after the tempo run is completed, and/or then jog for about five to 10 minutes, and then do strides if listed in your schedule for the workout. These strides (if listed) are done at a relaxed pace and will aid recovery from the repetitive stride used in the tempo runs. A cool-down jog with stretching should then be performed.

Caveats: It is a good mental habit not only to learn to sprint but also to do a longer extended pickup or increase of pace at the end of a race to shave additional time

off an already excellent performance. The body has the ability to do a final push using a different energy system than was used to maintain the pace during the race. This good habit can be developed, like any other, through practice.

Tempo runs in these schedules should be fun and yet also provide some stimulating challenge. I have found that runners can easily increase both the length and average pace of their tempo runs by gradually adding as little as a half mile (800 meters) or up to a mile (1,600 meters) of faster running at the end of these runs.

For example, progress is made by running three miles continuously at your lactate-threshold tempo pace one session, and the next tempo session might be 3.5 miles with the last half mile at a controlled but faster pace. The session after that might be 3.5 miles with the entire last mile at a faster pace or extended another half mile at the same pace to a full four miles. Each tempo run in the schedule will list specifics about these pace increases or cutdowns at the end of the tempo tuns. The key is to increase the pace in control without going over 95 percent perceived effort.

Lactate-Threshold Repeats or “Cruise Reps”

Intention: These are slightly faster than tempo runs with jog breaks that will also improve your lactate threshold and mental focus at a fairly challenging pace. These repeats allow breaks, unlike continuous tempo runs. They are also fun, challenging, and refreshing and will make both your half-marathon and marathon running speed and goal pace easier. They provide a host of specific physiological benefits that will improve your running with minimal risk of injury.

Surface/Terrain: For advanced runners who are excellent pacers, you can ideally perform tempo runs on the same surface as your target half-marathon race. The track is suitable also and is preferable for those who want to ensure the best pacing possible.

Pace/Effort: Effort is often termed “comfortably hard.” The pace of these repeats can be about four seconds faster than tempo runs, as it still falls within the general range of your lactate-threshold running speed. They are performed at only 12 seconds per mile slower than your current 10K race pace or fitness level, or 24 seconds per mile slower than your current 5K race pace or fitness level.

Length/Duration: These repeats are usually one to two miles in length or about five to 10 minutes in duration. The jogging breaks will allow you to perform more total volume (or mileage) than continuous tempo-run workouts. These are often termed “cruise-rep” sessions and will range from 3 x 1-mile (three miles total) to 8 x 1-mile (eight miles total), depending on your training level.

Heart Rate Range: Roughly correlates to 86 to 93 percent of your maximum heart rate.

Recovery: Lactate-threshold repeats or cruise reps are typically followed by jogging breaks of 30 seconds to 1:30 in duration or 100- to 200-meter jogs in length. Generally 48 hours is enough to recover from lactate-threshold repeat sessions, depending on difficulty and fatigue level. Remember, recovery is always most significantly enhanced (or delayed) by the immediacy and thoroughness of postworkout stretching, hydration, and nutrition.

Frequency: Performed up to four times in the 13-week schedule, depending on your training level. With tempo runs, lactate-threshold sessions comprise about three to five total sessions.

Warm-Ups: Warm up with an easy two to three miles, followed by stretching, and then 4 x 200-meter strides at your tempo goal pace for the workout. For example, if your current 5K race time is 21:52—or about 7:00 per mile—then your first cruise rep workout would be on the slower end of the range, or 24 seconds per mile slower than this 5K race pace. In this example, 7:00-per-mile pace for 5K plus 24 seconds per mile would be a 7:24-per-mile pace. This converts to 1:51 per 400 meters or 55 seconds per 200 meters. Therefore, 55 seconds per 200-meter stride, in this case, would be your “get-ready” for the workout pace. Equal jogs of 200 meters are ideal between each practice stride.

Cool-Downs: You may walk briefly (up to 1:00) after your last repeat is completed, and/or then jog for about three to five minutes, and then do strides if listed in your schedule for the workout. These strides (if listed) are done at a relaxed pace and will aid recovery from the repetitive stride used in the tempo runs. A cool-down jog with stretching should then be performed.

Special Cutdowns: Certain training schedules include what we call “stamina cutdowns,” which might, for example, include 5 x 1-mile reps with the first 2 x 1-mile reps at your lactate-threshold pace, the next 2 x 1-mile reps at 10K pace, and the last mile at 5K race pace—all with slow 400-meter recovery jogs. This also trains the body and mind to be able to hold an increasingly challenging pace or to actually increase the pace in the latter stages of a race. In addition, this adds variety and has the benefits of working several training paces and having multiple training benefits within one training session.

Caveats: Not going faster than the lactate-threshold pace and the effort guidelines is the key not only to reaping the optimal benefit from these particular workouts but also to keeping the entire stress of the overall training schedule in optimal balance.

10K Reps

Intention: To provide a greater stimulus/workout stress than lactate-threshold training. Also is a safe submaximal stimulus on VO,max, or maximal aerobic capacity.

Surface/Terrain: For advanced runners who are excellent pacers, you can ideally perform 10K reps on the same surface as your target half-marathon race. The track is suitable also and is preferable for those who want to ensure the best pacing possible.

Pace/Effort: The pace of these repeats is your current 10K race pace or current 10K fitness level. In the absence of a recent 10K race time, you can also add 12 to 20 seconds per mile to your current 5K race pace to estimate your current 10K race pace or 10K-rep workout pace.

Length/Duration: These repeats are usually 1,200 meters to 2,400 meters in length or about four to 10 minutes in duration. These 10K-rep sessions will range from 4 x 1,200-meters (three miles total) to 8 x 1 mile (eight miles total), depending on the training level.

Heart Rate Range: Pace is more relevant with 10K reps, but heart rate would roughly correlate to 90 to 96 percent of your maximum heart rate.

Recovery: Repeats (or reps) are typically followed by jogging breaks that are half the duration of the 10K repeat. In other words, a 1,200-meter repeat at 4:48 would have a jog break of about 2:24. Also, recovery breaks can be effectively gauged by length (instead of by time), and 400-meter jogs after 1,200 meters or one mile (1,600 meters) are ideal to serve this purpose. Generally 48 to 60 hours is enough to recover from these sessions, depending on difficulty, fatigue level, and postworkout hydration. Remember, recovery is always most significantly enhanced (or delayed) by the immediacy and thoroughness of postworkout stretching, hydration, and nutrition.

Frequency: Performed from three to seven times in the 13-week schedule, depending on your training level, with more of these workouts occurring at the higher training levels because of the intensity and stress load.

Warm-Ups: Warm up with an easy two to three miles followed by stretching and then 4 x 200-meter strides at your 10K goal pace for the workout. For example, if your current 10K race time is 41:28—or about 6:40 per mile—then your 10K workout pace is 6:40 per mile. In this example, 6:40-per-mile pace for 10K pace would convert to 1:40 per 400 meters, or 50 seconds per 200 meters. Therefore, 50 seconds per 200-meter stride, in this case, would be your “get-ready” for the workout pace. Equal jogs of 200 meters are ideal between each practice stride.

Cool-Downs: You may walk briefly (about 2:00) after your last repeat is completed, and/or then jog for about five to eight minutes, and then do strides if listed in your schedule for the workout. These strides (if listed) are done at a relaxed pace and will aid recovery from these workouts. A cool-down jog with stretching should then be performed.

Special Cutdowns: Certain training schedules include what we call “stamina cutdowns,” which might, for example, include 5 x 1-mile reps with the first 2 x 1-mile reps at your lactate-threshold pace, the next 2 x 1-mile reps at 10K pace, and the last mile at 5K race pace—all with slow 400-meter recovery jogs. This also trains the body and mind to be able to hold an increasingly challenging pace or to actually increase the pace in the later stages of a race. In addition, this adds variety and has the benefits of working several training paces and having multiple training effects.

Caveats: Not going faster than the prescribed pace and effort guidelines is the key for all workouts not only for reaping the optimal benefit from these particular workouts but also for keeping the entire stress of the overall training schedule in optimal balance.

5K Reps

Intention: To maximize your VO,max, or maximal aerobic capacity, one needs to run at one’s 5K race pace or faster. Also, 5K reps will decrease the effort required at all training paces such as lactate-threshold and half-marathon and full marathon paces.

Surface/Terrain: The track (rubberized if possible) is recommended for these high-quality workouts.

Pace/Effort: The pace of these repeats is your current 5K race pace or current 5K fitness level. In the absence of a recent 5K race time, you can also safely subtract 12 to 16 seconds per mile from your current 10K race pace to estimate your current 5K race pace or 5K rep workout pace.

Length/Duration: 5K races are recommended for the lower training levels. Advanced runners will perform repeats that are usually a half mile (800 meters) to one mile (1,600 meters) in length or about 2:30 to 7:00 minutes in duration. These 5K rep sessions might range from 4 x 800 meters (two miles total) to 5 x 1 mile (five miles total), depending on the training level of the runner.

Heart Rate Range: Heart rate will approach 95 to 100 percent by the end of 5K repeats.

Recovery: Repeats (or reps) are typically followed by jogging breaks that are equal in duration to the 5K repeat length. In other words, a 1,200-meter repeat at

4:30 would have a jog break of about 4:30 in duration. Also, recovery breaks can be effectively gauged by length (instead of by time), and a recovery jog of half the distance usually roughly equates with equal duration recovery time. These workouts can be strenuous, but generally 48 to 72 hours are enough to recover from these sessions, depending on difficulty, fatigue level, and postworkout hydration and recovery care.

Frequency: Performed from three to seven times in the 13-week schedule, depending on your training level, with more of these workouts occurring at the higher training levels because of the intensity and stress load.

Warm-Ups: Warm up with an easy two to three miles, followed by stretching, and then 4 x 200-meter strides at your 5K goal pace for the workout. For example, if your current 5K race time is 21:52—or about 7:00 per mile—then your 5K workout pace is simply 7:00 per mile. In this example, 7:00-per-mile pace for 5K pace reps would convert to 1:45 per 400 meters, or about 52 seconds per 200 meters. Therefore, 52 seconds per 200-meter stride, in this case, would be your “get-ready” for the workout pace. Equal jogs of 200 meters are ideal between each practice stride.

Cool-Downs: You may walk briefly (about 2:00) after your last repeat is completed, and/or then jog for about 10 to 15 minutes, followed by thorough stretching.

Caveats: Not going faster than the prescribed pace and effort guidelines is the key for all workouts not only for reaping the optimal benefit from these particular workouts but also for keeping the entire stress of the overall training schedule in optimal balance.

3K Reps

Intention: Only for the most advanced runners. These 3K repeat sessions will maximize your VO,max, or maximal aerobic capacity, and dramatically improve racing speed and mental toughness. Like 5K reps, they will decrease the effort required at all training paces such as lactate-threshold, half-marathon, and full marathon paces as well as improve training speed for all types of training.

Surface/Terrain: The track (rubberized if possible) is recommended for these high-quality workouts.

Pace/Effort: The pace of these repeats is your current 3K race pace or current 3K fitness level. In the absence of a recent 3K race time, you can also safely subtract 12 seconds per mile from your current 5K race pace to estimate your current 3K race pace or 3K rep workout pace.

Length/Duration: Advanced runners will perform repeats that are usually a half mile (800 meters) to one mile (1,600 meters) in length or about 2:30 to 5:00 minutes in duration. These 3K rep sessions might range from 4 x 800 meters (two miles total) to 4 x 1 mile (four miles total). In addition, 3K reps may simply be added to the end of stamina cutdowns for the most advanced runners.

Heart Rate Range: Heart rate will approach 97 to 100 percent of your maximum by the end of each 3K repeat.

Recovery: Repeats (or reps) are typically followed by jogging breaks that are equal (or slightly greater) in duration to the 3K repeat length. In other words, a 1,000-meter repeat at 3:00 would have a jog break of about 3:00 to 4:00 in duration. Also, recovery breaks can be effectively gauged by length (instead of by time) by a recovery jog of the same distance (or slightly greater). These workouts can be strenuous, but generally advanced runners can recover from them within 48 to 72 hours, depending on difficulty, fatigue level, and postworkout hydration and recovery care.

Frequency: Performed from three to four times in the latter part of an advanced runner’s 13-week training schedule.