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

If 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 that you are performing the 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’ll 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 1 to slightly more than seven miles per week in phase 2. As a result, 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 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.

Level 1 Training Schedule — 4 days / maximum weekly mileage: 40 miles. (Weekly schedule grid printed in the original; being transcribed in the full re-extraction pass.)

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. In addition, 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 1 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 three 20-mile runs by the end of the eight-week 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 fairly consistent, you should be able to witness improvement in your times, or in how you feel running the same time.

Level 2 Training Schedule — 5 days / maximum weekly mileage: 50 miles. (Weekly schedule grid printed in the original; being transcribed in the full re-extraction pass.)

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 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 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 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 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 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 four miles (or 6,400m) worth of cruise repeats, you’ll 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.

Level 3 Training Schedule — 6 days / maximum weekly mileage: 55 miles. (Weekly schedule grid printed in the original; being transcribed in the full re-extraction pass.)

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 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’ll 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.

(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.)

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.

Level 4 Training Schedule — 7 days / maximum weekly mileage: 65 miles. (Weekly schedule grid printed in the original; being transcribed in the full re-extraction pass.)

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 below 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: (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 find that the aerobic capacity workout pace is 6:35 per mile; the cruise repeat pace is 7:05 per mile; and the tempo run pace is 7:10–7:15 per mile. It’s that simple.

5K pace / time	10K pace / time	Aerobic capacity pace (2:30–6:00 repeats)	“Cruise” repeat pace (6:00–15:00 repeats)	Tempo run pace (15:00–25:00 repeats)
(4:40)/14:31	(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	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	5:15	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	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	7:10–7:15
(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	7:25	7:30–7:35
(7:10)/22:17	(7:25)/46:09	7:05	7:35	7:40–7:45
(7:20)/22:48	(7:35)/47:11	7:15	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	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

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 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 find the appropriate workout pace broken down by “split” times. Since aerobic capacity repeats should last about 2:30 to 6:00, the only distances that should be run are the times (and respective distances) listed in bold type.

5K pace/time	10K pace/time	200m	400m	600m	800m	1,000m	1,200m	1,600m	2,000m
(4:40)/14:31	(4:55)/30:35	34.5	1:09	1:43.5	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	(5:25)/33:42	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	1:58.5	2:38	3:17.5	3:57	5:16	—
(5:30)/17:06	(5:45)/35:46	40.5	1:21	2:01.5	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	2:09.0	2:52	3:35.0	4:18	5:44	—
(6:00)/18:39	(6:15)/38:53	44.0	1:28	2:12.0	2:56	3:40.0	4:24	5:52	—
(6:10)/19:11	(6:25)/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	2:18.0	3:04	3:50.0	4:36	6:08	—
⋮
(9:00)/28:00	(9:15)/57:32	1:02.0	2:04	3:06.0	4:08	5:10.0	6:12	—	—

Times listed in bold in the original represent 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.)

Cruise Repeat & Tempo Run Workout Tables

To use Table 3 (cruise repeats) and Table 4 (continuous tempo runs), find your most recent 5K and/or equivalent 10K time in the left-hand columns and read across to find the appropriate workout pace, broken down by “split” times.

Tables 3 & 4 (Cruise Repeat and Tempo Run splits) were printed sideways across two pages in the original magazine. They are being transcribed and verified in the full re-extraction pass.

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.