DeHaven Takes Seventh in Marathon

SYDNEY—Rod DeHaven, America’s lone entry in the men’s Olympic Marathon, placed seventh in today’s race, the highest finish by an American man since Frank Shorter won the silver medal at the Montreal Games in 1976.

DeHaven said that he was pleased with his race but asked fans to keep it in perspective.

“Tt turned out that the rest of the countries also sent only one runner,” DeHaven said. “I think it’s safe to say Iwouldn’thave placed as high if there had been three Kenyans, three Spaniards, three Japanese, and so on in the race.”

DeHaven was the only American in the race because of a convoluted team-selection process that stipulated that if the winner of May’s Trials hadn’t met the Olympic “A” standard of 2:14, then only the winner would go, even if that meant leaving home runners who had met the “A” standard.

What wasn’t expected was that other countries would follow suit.

“Wait a minute—you’re saying we could have had three guys here?!?” Mike Kipkemboit, an official with the Kenyan federation, said after the race. “We figured the rules had been changed or something. Why else would the U.S. not send as many runners as possible? Isn’t that what they do in all the other events?”

Craig Masback, chief executive officer of USATF, welcomed DeHaven’s finish.

“Some naysayers will say how Rod’s run doesn’t mean much because of the smaller field,” he said. “The fact is, we had a proactive strategy to create a more level playing field by appearing to pursue an insane policy, in the hope that other countries would follow suit. Well, our strategy worked. Years from now, people won’ trememberhow many people were in the race, but they will remember that Rod was seventh in the Olympics. Track is back!”

Scott Douglas can be reached at scottdouglas @ mindspring.com.

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14 HM MARATHON & BEYOND

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Marathon _ Training: More _From Less

Part 5 of 5: Adding the Finishing Touches: Getting Ready for Race Day.

BY GUY AVERY

l F YOU have been able to follow the first two phases of our marathon program, you are probably as fit as you’ve ever been. Congratulations. You have reached the final six weeks of our training program. This phase is the final preparation for a great marathon performance.

PHASE 3: THE FINAL SIX WEEKS OF YOUR MARATHON TRAINING

If the first training phase (weeks 1-8) represents the beginning foundation of our training program, and the second phase (weeks 9-16) is the middle “house” section of the program, the final phase (weeks 17-22) provides the finishing touches, or furnishings, to make you feel equipped, confident, and relaxed enough to give your very best effort on race day. This final six-week phase simply maintains a fairly high level of quality work while dramatically reducing your total mileage in the final three weeks so that you’re fresh and fully ready by the morning of your marathon.

During this phase, you’ll (1) eliminate challenging hill (H) workouts, (2) max out and maintain lactate threshold (LT) and goal pace (GP) runs, and (3) increase the frequency of strides as an integral part of your schedule. Level 4 runners will also have the opportunity to add challenging aerobic capacity (AC) workouts during this phase.

You’|l want to continue to rely on tables 1-4 on pages 27-30 for specific pace, length, and recovery guidelines for your aerobic capacity (AC), cruise repeat (CR), and tempo run (T) workouts. These tables provide general (not

16 MH MARATHON & BEYOND September/October 2000

specific) guidelines. Energy “zone” or energy “system” physiologists, scientists, and theorists that provide narrow guidelines do not typically take into account individual differences in physiology, biomechanics, oreven biorhythms. In addition, contrary to conventional scientific wisdom, there are potential overlaps in pace, heart rate, and even effort levels among some of the types of training.

As is true in the first two phases, you need to be sure to stay consistently well-hydrated, well-rested, well-nourished, and flexible during this phase. For the extra dedicated, a weekly massage can aid recovery, especially as you taper in the final three weeks (since the goal is recovery and supercompensation from training). However, massages are not recommended in the final three days before the race. Keep in mind that more mistakes are made in the final phase of training than anywhere else—typically because of overtraining (out of insecurity) or in a lack of self-care (in a final attempt to sabotage your efforts out of a fear of success).

Remember, the purpose of this phase is to facilitate recovery, fine-tune the body and mind, and supercompensate from all the hard work you’ ve put in. We’ ve taken all the thinking out of it, so don’t second-guess our highly successful program at this stage in the game! If you’ ve made it this far, all you have to do is stay focused, continue to follow the schedule, and take care of your body, and you’ll be assured of reaping the benefits of a great training program and achieving your goal. If this phase is performed with care, purpose, and focus as instructed, you’ Il approach race day focused and “champing at the bit” to get started.

THIRD PHASE FOR LEVEL

The final six-week phase (weeks 17-22) of the Level 1 marathon training program involves maintaining your weekly mileage in the first three weeks before tapering or reducing your average weekly mileage in the final three weeks before the race. In spite of the weekly mileage reduction, goal pace (GP) run and lactate threshold (LT) workout mileage actually increases, getting your body finely tuned for the specific effort needed on the morning of the marathon.

If you look at the Level 1 schedule, you’ ll notice that weeks 20 and 21 drop down to 30 miles. While this doesn’t seem like much of a taper, if you look even closer to compare the final 20 days of running (77 miles) before race day with the preceding 20 days of running (111 miles), you’ll see that mileage drops a full 30 percent.

However, much more important, the final six weeks sees total quality mileage become a quite significant 30 percent of all miles run (versus 20 percent of all miles in the second phase), a roughly 50-percent increase in quality mileage

Guy Avery MARATHON TRAINING: MORE FROM LESS #17

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

Week Day 1 Day2 Day3 Day4 Day5 Day6 Day7 ‘Total

17 x TL (3T+st) x 10 (st) x 16 (13GP) 5 38 18 x 8 x 8 (6x st) x 20LR 4 40 19 x 9LT(4CR+st) x 8 (6 x st) x 16 (13GP) 4 37 20 x 8 x 10 (6 xst) x 8LT(5CR+st) 4 30 21 x 6 9 x 4 8glT(S5CRtst) 3 30 (4GP/1CR) 22 x 8 3 2 x Marathon 3 — (4GP/1CR) walk

ratio. Even more pronounced is the quality mileage ratio in the final three-week taper period leading up to the day before the actual marathon. This final 21-day stretch sees total quality miles (including strides) represent a whopping 37 percent of all miles run. In essence, quantity is dropping slightly, and quality is increasing slightly to create a synergy where a high percentage of the final training is specific tune-up work for your best effort on race day.

Quality workouts during this phase are comprised of (1) two 13-mile goal pace (GP) runs, (2) almost weekly lactate threshold (LT) workouts, (3) increased stride (ST) days, and (4) two special combination workouts where a short four-mile goal pace run practicing the early race strategy (starting 30 seconds slower than goal pace in mile one and hitting goal pace by mile four) is combined with a mile at cruise repeat (CR) pace at the end of the run.

Your lactate threshold (LT) workout pace can be sped up by five seconds per mile, and the recovery jogs can be doubled during the second half of these workouts in the final three-week (weeks 20-22) period leading up to the race. For example, if you’ ve been running your cruise repeats (CR) at a 6:50 per-mile clip with one-minute jog rests between each, you can knock the pace down to 6:45 per mile with two-minute recoveries. This helps the legs gain power, speed, and sharpness without any major risk of fatigue because of the added rest breaks. However, do not for any reason exceed this five-second per mile speed allowance. You want to be rested and sharp on race day, and going any faster than recommended will give you no extra benefit but may put you at a risk of getting heavy legs. This five-second speed allowance also applies to the cruise mile at the end of the run.

Your lactate threshold (LT) workout pace can be sped up by five seconds per mile, and the recovery jogs can be doubled during the second half of these workouts in the final three-week (weeks 20-22) period leading up to the race. For example, if you’ ve been running your cruise repeats (CR) at a 6:50 per-mile clip with one-minute jog rests between each, you can knock the pace down to 6:45 per mile with two-minute recoveries. This helps the legs gain power, speed, and sharpness without any major risk of fatigue because of the added rest breaks. However, do not for any reason exceed this five-second per mile speed allowance. You want to be rested and sharp on race day, and going any faster than recommended will give you no extra benefit but may put you at a risk of getting heavy legs. This five-second speed allowance also applies to the cruise mile at the end of the run.

Guy Avery MARATHON TRAINING: MORE FROM LESS @ 19

THIRD PHASE FOR LEVEL

The final six-week phase (weeks 17-22) of the Level 2 marathon training program involves maintaining your weekly mileage in the first three weeks before tapering or reducing your average weekly mileage in the final three weeks before the marathon. In spite of the weekly mileage reduction, goal pace (GP) run and lactate threshold (LT) workout mileage is maintained, emphasizing the key workouts that will put the finishing touches on the specific effort needed on the morning of the marathon.

If you look at your Level 2 schedule, you’ II notice that weeks 20 and 21 drop to 32 miles each. While this doesn’t seem like much of a taper, if you look even closer to compare the final 20 days of running (81 miles) before race day with the preceding 20 days of running (133 miles), you’ ll see a hefty 39-percent drop in mileage comparing the two 20-day periods. This is a significant drop that will result in fresh legs if you are kind to your body during this phase.

However, much more important, the final six weeks sees total quality mileage become a quite significant 29 percent of all miles run (versus 20 percent of all miles in the second phase), a roughly 45-percent increase in quality mileage ratio. Even more pronounced is the quality mileage ratio in the final three-week taper period leading up to the day before the actual marathon. This final 21-day stretch sees total quality miles (including strides) reach 41 percent of all miles run. In essence, quantity (weekly mileage) drops rapidly while quality (key workout mileage) ever so slightly increases to create a powerful combination where a high percentage of the final training is race-specific, quality tune-up work for your best effort on race day.

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

$$ Week Day1 Day2 Day3 Day4 Day5 Day 6 Day7 Total

7 x 8G) 5 0 x 16(13GP) 4 43 18 x 10 6 8 x 22LR 4 50 ee :

19 x QUT (ACR4st) 5 8 (st) x 18 (15GP) 4 44 20 x 7 6 7 x 9IT(5CRest) 3 32

(6 xst) 21 x BiT(T+st) 3 9 x LT (SCRHst) 3 32 (4GP/1CR+st) 22 x 8 3 2 x Marathon 3 — (4GP/1CR+st) walk

20 @& MARATHON & BEYOND September/October 2000

Quality workouts during this phase are comprised of (1) 13-mile and 15mile goal pace (GP) runs, (2) almost weekly lactate threshold (LT) sessions, (3) frequent stride (ST) days, and (4) two special combination workouts where a short four-mile goal pace run practicing the early race strategy (starting 30 seconds slower than goal pace in mile one and hitting goal pace by mile four) is combined with a mile at cruise repeat (CR) pace at the end of the run.

Your lactate threshold (LT) workout pace can be sped up by five seconds per mile, and the recovery jogs can be doubled during the second half of these workouts in the final three-week (weeks 20-22) period leading up to the race. For example, if you’ ve been running your cruise repeats (CR) at a 6:50 per-mile clip with one-minute jog rests in between each one, you can knock the pace down to 6:45 per mile with two-minute recoveries. This helps the legs gain power, speed, and sharpness without any major risk of fatigue because of the added rest breaks. However, do not for any reason exceed this five-second per mile speed allowance. You want to be rested and sharp on race day, and going any faster than recommended will give you no extra benefit but may put you at a risk of getting heavy legs. Also, this five-second speed allowance applies to the cruise mile at the end of the combination workouts. Finally, special care should be given immediately after the final combination workout to recover rapidly with fluids, light stretching, and carbohydrate-loading while simply jogging during the final days preceding the big race.

THIRD PHASE FOR LEVEL

Like the other schedules, the final six-week phase (weeks 17-22) of the Level 3 marathon training program involves maintaining your weekly mileage in the first three weeks before tapering or reducing your average weekly mileage in the final three weeks before the marathon. In spite of the weekly mileage reduction, the amount of average weekly goal pace (GP) and lactate threshold (LT) running mileage is increased, emphasizing the key workouts to put the finishing touches on the specific effort needed on the morning of the marathon.

Tf you look at your Level 3 schedule, you’ II notice that weeks 20 and 21 drop to 37 miles each. In looking even closer at the final 20 days of running (96 miles) before race day versus the preceding 20 days of running (151 miles), you’ll calculate a 36-percent decline in mileage between the two 20-day periods. This is a significant drop that will result in fresh legs if you are kind to your body during this phase.

However, much more important, the final six weeks sees total quality mileage become about 28 percent of all miles run (versus 18 percent of all miles run in the second phase), a 55-percent increase in quality mileage ratio. Even more pronounced is the quality mileage ratio in the final three-week taper period

Guy Avery MARATHON TRAINING: MORE FROM LESS @ 21

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

Week Day1 Day2 Day3 Day4 Day5 ODay6 Day? Total

17 7 OLT(6CR+st) 6 8(6xst) x 16(13GP) a 50

18 5 8 6 8(3.5T+st) x 24LR 4 55

19 6 9LT (3.5T+st) 5 8 (6 x st) x 18 (15GP) 4 50

20 6 5 (st) 8 6(6xst) x 8LT(3.5T+st) 4 37

21 5 8lT(4CR+st) 4 8(4GP/1CR) x 8LT(4CR+st) 4 31

22 5 7 (AGP/1CR+st) 4 2 x Marathon 3 — walk

leading up to the day before the actual marathon. This final 21-day stretch sees total quality miles (including strides) top out at a solid 36 percent of all miles run. In essence, quantity (weekly mileage) drops rapidly while quality (key workout mileage) running gets more frequent to create a powerful combination where a high percentage of the final training is race-specific, quality tune-up work so you can perform your best on marathon morning.

Quality workouts during this phase are comprised of (1) 13-mile and 15mile goal pace (GP) runs, (2) weekly lactate threshold (LT) sessions, (3) frequent stride (ST) days, and (4) two special combination workouts where a short four-mile goal pace run practicing the early race strategy (starting 30 seconds slower than goal pace in mile one and hitting goal pace by mile four) is combined with a mile at cruise repeat (CR) pace at the end of the run.

Your lactate threshold (LT) workout pace can be sped up by five seconds per mile, and the recovery jogs can be doubled during the second half of these workouts in the final three-week (weeks 20-22) period leading up to the race. For example, if you’ ve been running your cruise repeats (CR) at a 6:30 per-mile clip with one-minute jog rests between each, you can knock the pace down to 6:25 per mile with two-minute recoveries. This helps the legs gain power, speed, and sharpness without any major risk of fatigue because of the added rest breaks. However, do not for any reason exceed this five-second per mile speed allowance. You want to be rested and sharp on race day, and going any faster than recommended will give you no extra benefit but may put you at a risk of getting heavy legs. Also, this five-second speed allowance applies to the cruise mile at the end of the combination workouts. Finally, take special care immediately after the final combination workout to recover rapidly with fluids, light

22 M™ MARATHON & BEYOND September/October 2000

stretching, and carbohydrate-loading while simply jogging during the final days preceding the big race.

THIRD PHASE FOR LEVEL

Like the other schedules, the final six-week phase (weeks 17-22) of the Level 4 marathon training program involves maintaining your weekly mileage in the first three weeks before significantly tapering or reducing your average weekly mileage in the final three weeks before the marathon. In spite of the weekly mileage reduction, the amount of average weekly goal pace (GP) running is maintained while both lactate threshold (LT) and aerobic capacity (AC) workout mileage is substantially increased, focusing on the key quality workouts to put the finishing touches on the specific effort needed for a peak performance for your targeted marathon.

If you lookat your Level 4 schedule, you’ II notice that weeks 20 and 21 drop to 45 and 41 miles, respectively. In looking even closer at the final 20 days of running (111 miles) before race day versus the preceding 20 days of running (179 miles), yorkouts. Finally, take special care immediately after the final combination workout to recover rapidly with fluids, light

22 M™ MARATHON & BEYOND September/October 2000

stretching, and carbohydrate-loading while simply jogging during the final days preceding the big race.

THIRD PHASE FOR LEVEL

Like the other schedules, the final six-week phase (weeks 17-22) of the Level 4 marathon training program involves maintaining your weekly mileage in the first three weeks before significantly tapering or reducing your average weekly mileage in the final three weeks before the marathon. In spite of the weekly mileage reduction, the amount of average weekly goal pace (GP) running is maintained while both lactate threshold (LT) and aerobic capacity (AC) workout mileage is substantially increased, focusing on the key quality workouts to put the finishing touches on the specific effort needed for a peak performance for your targeted marathon.

If you lookat your Level 4 schedule, you’ II notice that weeks 20 and 21 drop to 45 and 41 miles, respectively. In looking even closer at the final 20 days of running (111 miles) before race day versus the preceding 20 days of running (179 miles), you’ll calculate a 38-percent drop in mileage between the two 20day periods. This is a significant drop that will result in fresh legs and a physical and mental peak on the day of your planned race.

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.)

Week Day1 Day2 Day3 Day4 Day5 Day6 Day7 Total

17 7 5(5xst) 1017 6 5 26LR 5 64 (6CR+st) 18 7 8 (3AC) 5 8LT (4T+st) 4 26LR 4 62 19 6 11LT(7CR+tst) 5 8 (6 x st) 4 19 (16GP) 4 57 20 6 7 (5xst) 5 8 (3AC) 5 10 (4T+st) 4 45 21 6 7 (2.5AC) 4 f 4 9LT(5CR+st) 4 4) (4GP/1CR+st) 22 5 8 3 3 2 Marathon 3 _— (4GP/1CR+st) walk

Guy Avery MARATHON TRAINING: MORE FROM LESS 23

However, much more important, the final six weeks see total quality mileage become about 23 percent of all miles run (versus about 17 percent of all miles run in the second phase). This represents a 35-percent increase in quality mileage ratio. Even more pronounced is the quality mileage ratio in the final three-week taper period leading up to the day before the actual marathon. This final 21-day stretch sees total quality miles (including strides) top out at a solid 41 percent of all miles run versus only a quality mileage ratio of roughly 14 percent in the 21-day period preceding it. In essence, quantity (weekly mileage) drops rapidly while quality (key workout mileage) running becomes more frequent to enable a high percentage of the final training to be race-specific, quality tune-up work so you can perform your best on marathon morning.

Quality workouts during this phase are comprised of (1) a second 16-mile goal pace (GP) run, (2) an average of 5 miles of weekly lactate threshold (LT) mileage, (3) frequent stride (ST) days, (4) three intense aerobic capacity (AC) workouts, and (5) two special combination workouts where a short four-mile goal pace run practicing the early race strategy (starting 30 seconds slower than goal pace in mile one and hitting goal pace by mile four) is combined with a mile at cruise repeat (CR) pace at the end of the run.

Similar to the other programs, your lactate threshold (LT) workout pace can be sped up by five seconds per mile, and the recovery jogs can be doubled during the second half of these workouts in the final three-week (weeks 20-22) period leading up to the race. For example, if you’ ve been running your cruise repeats (CR) at a 5:50 per-mile clip with one-minute jog rests between each, you can knock the pace down to 5:45 per mile with two-minute recoveries. This helps the legs gain power, speed, and sharpness without any major risk of fatigue because of the added rest breaks. However, do not for any reason exceed this five-second per mile speed allowance. You want to be rested and sharp on race day, and going any faster than recommended will give you no extra benefit but may put you at a risk of getting heavy legs. Also, this five-second speed allowance applies to the cruise mile at the end of the combination workouts. Finally, take special care immediately after the final combination workout to recover rapidly with fluids, light stretching, and carbohydrate-loading while simply jogging during the final days preceding the big race.

CAUTION: STICK TO OUR PACING PLAN

We cannot emphasize enough the importance of following a conservative race pace plan, especially in the first three to five miles of the marathon. You will have put in so much great training—a poor race plan can ruin all of your hard work. In fact, the number one reason marathoners don’t hit their goals in spite

24 m@ MARATHON & BEYOND September/October 2000

of good preparation in training is starting out at an unsustainable pace early in the race.

In the marathon, there are no real time “cushions.” In other words, whatever amount of time you think you’re “putting in the bank” by getting “ahead of pace,” you will repay in miles 18-26 at least triple your supposed early “cushion.” For example, if in the first 10 miles of the marathon you get 3 minutes ahead of the goal pace you’ve trained for, you will give back at least 9 to 12 minutes in the final 6 to 10 miles of the race.

Our pacing plan is very simple and it works like magic. It involves giving away one minute in the first three miles (by starting out slower than goal pace) in order to guarantee you do not go out too fast like most marathoners. Although this pacing plan is very simple and basic, it requires a lot of trust, patience, and discipline.

Here’s how it works: Once your goal pace runs have reached 10 miles in length, the first 3 miles of the goal pace runs will be performed as a gradual “cut-down” in pace: 30 seconds slower than goal pace (for the first mile); 20 seconds slower than goal pace (for the second mile); and 10 seconds slower than goal pace (for the third mile) before hitting your marathon goal pace on the fourth mile and maintaining it thereafter. This is also how we suggest you race the marathon, so you will be practicing what you will eventually do in the marathon.

With this approach, you’ll be “giving away” a minute (30 seconds + 20 seconds + 10 seconds = 60 seconds) in the first three miles to ensure that you spare your muscle glycogen and to allow you to keep your prerace warm-up to a minimum. Using this method makes the runs much easier as well as guaranteeing that you will not hit the wall too early from going out too fast in the early miles of the race.

FINAL CONSIDERATIONS

In the final two weeks to the final three days before your marathon, it is essential that you start getting your body and mind ready for the challenge of the task ahead. Drink lots of water, and eat carbohydrates (pasta, potatoes, etc.) andlean protein. Put 20 to 30 minutes a day into flexibility exercises since you will have extra time on your hands. And make sure you keep your daily rhythm with good sleep. A couple of days before your race, make a checklist of everything you need to do and things you’ll need on race day.

Most importantly, use the extra time to relax in a quiet place and visualize yourself performing the way you want. This will go a long way toward creating the result you are seeking. Finally, keep your poise on the starting line and stick

Guy Avery MARATHON TRAINING: MORE FROM LESS @ 25

to your “slow start” race plan. You will be glad you did. It is far better to err on the side of going a little slow in the first three to five miles than to ruin your race in the first miles and struggle home in the latter stages of the race.

Best of luck. We hope you will write us and let us know how you did.

OVERVIEW OF KEY

WORKOUTS: USING THE TRAINING TABLES

This next section also appeared in our July/August issue.

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 SK and/or 10K race times.

Table 1 on page 27 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 SK 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.

26 HM MARATHON & BEYOND September/October 2000

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 capacitypace repeatpace runpace (4:40)/1.4:31 (4:55)/30:35 4:35 5:05 5:10-5:15 (4:50)/15:02 (5:05)/31:36 4:45 5:15 5:20-5:25 (5:00)/15:33 (5:15)/32:39 4:55 p25 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 Bete 5:45 5:50-5:55 (5:30)/17:06 (5:45)/35:46 5:25 555 6:00-6:05 (5:40)/17:37 (5:55)/36:48 5:35 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 5:55 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 TAQO-7:15 (6:50)/21:15 (7:05)/44:03 6:45 7:15 7:20-7:25 (7:00)/21:46 (7:15)/45:06 6:55 E25 7:30-7:35 (7:10)/22:07 (7:25)/46:09 7:05 735 7:40-7:45 (7:20)/22:38 (7:35)/47:11 LAS: 7:45 7:50-7:55, (7:30)/23:09 (7:45)/48:13 7:25 7:55 8:00-8:05 (7:40)/23:40 (7:55)/49:15 1335 8:05 8:10-8:15 (7:50)/24:21 (8:15)/50:17 TAS 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

Guy Avery MARATHON TRAINING: MORE FROM LESS 27

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 for 10K time 200m 400m 600m 800m 1,000m 1,200m 1,600m 2,000m (4:40)14:31 (4:55)30:35 345 1:09 1:435 218 2:525 3:27 4:36 5:45 (4:50/15:02 (5:05/31:36 36.0 1:12 1:48.0 2:24 3:000 3:36 4:48 6:00 (5:00/15:33 (5:15)/32:39 337.0 1:14 1:51.0 2:28 3:050 3:42 4:56 6:10 (5:10/16:04 (5:25/33.42 38.0 1:16 = 1:54.0 2:32 3:10.0 3:48 ~=—-5:04

( (6:20)/19:42 6:35)/40:57 46.0 1:32 218.0 3:04 3:500 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 2:240 3:12 4:00.0 4:48 (6:50)/21:15 (7:05//44:08 49.0 1:38 2:27.0 3:16 4:05.0 4:54 (7:0021:46 (7:15//45:06 50.0 1:40 2:30.0 3:20 4:10.0 5:00 (7:1022:07 (7:25/46:09 51.0 1:42 2:33.0 3:24 4:15.0 5:06 (7:20/22:38 §(7:35/47:11 52.0 1:44 2:36.0 3:28 + 4:20.0 5:12 (7:30//23:09 (7:4548:13 53.0 1:46 2:39.0 3:32 «4:25.00 5:18 (7:40)/23:40 (7:55V49:15 54.0 1:48 2:42.0 3:36 4:30.0 5:24 (7:50)24:21 (8:05//50:17 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 ( ( (

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.)

28 MH MARATHON & BEYOND September/October 2000