» Sue Ellen’s positive demeanor, pictured in her ready smile, plays an important role in her running successes.

will be for the stress of future races or training sessions.

This brings us back to Sue Ellen. Sue Ellen enjoys life immensely. She has many interests and hobbies, including reading, cooking, hiking, swimming, playing tennis, traveling, spending time with her family, and caring for and enjoying her pets. (At one time, she had a Saint Bernard, a whippet, three parrots, six cats, and nine llamas.) These varied interests keep her fully > engaged in life, which trans- x J lates into minimal stress.

Look at a photo of Sue Ellen running with a big, genuine smile on her face, and you can see that she enjoys running and that she is generally a happy person. Ultrarunning pioneer Ruth Anderson, for whom the USATF Female Ultrarunner of the Year award is named, said, “I have met no one sweeter than Sue Ellen… always friendly. . .. Always smiling [even] when the going is tough.” Genetics, training, support, and long breaks aside, Sue Ellen’s ultra-successful running in her 50s could to a large extent be attributed to her being an extremely happy person—that is, spending more time in the anabolic state than most of us. It’s something to think about.

It’s obvious that Sue Ellen excelled during her 40s and 50s. Now that she’s 60, and over the ailments of her late 50s, Sue Ellen looks to show the younger 30- and 40-year-old competitors that she doesn’t run like 60 but rather that she runs—well—like 60!

Note: Parts of this article are excerpted from the book Fitter for Life: The Secrets of 25 Masters of Fitness by Ed Mayhew.

© Jane Byng

Your Personal Marathon Zone: Training Guidelines and Building Blocks

After Laying the Foundation for Your Personal Marathon Zone, You’re Ready to Use Our Training Building Blocks. Part 2 of 3.

The first part of this three-part series focused on helping you get in your marathon-training and -racing zones by (1) determining an appropriate training commitment level, (2) establishing a realistic marathon goal and the associated goal pace (per mile), (3) selecting a target marathon that will give you the highest probability of achieving your goal, and (4) laying the groundwork for smarter training. These four steps will help you know that you will be training and racing within your own personal marathon zone with clear intention and confidence and a grounded sense of balance.

f you carefully followed the first important steps outlined in part 1 of this series,

you are well on your way to a successful marathon-training and marathon-racing experience. While it is not the scope of this article to provide generic training schedules, we will provide general training guidelines while outlining the key building blocks of optimal marathon training for each training level. You can use these training building blocks and guidelines to create your own unique training schedule that will best fit your specific needs, preferences, lifestyle commitments, and marathon goal.

Although many runners think the key to faster marathon times is more hard speed workouts in training, it is important to remember that roughly 95 to 99 percent of the energy requirements of the marathon are provided aerobically, by using the body’s aerobic energy processes. The exact percentage of energy provided by aerobic processes depends largely on how long it will take you to run the marathon, the course elevation changes, how evenly you pace the race distance, and how close to the edge of your potential you run on race day.

Regardless, the so-called speed workouts we suggest herein are ultimately aimed at enabling you to run faster while remaining aerobic. These high-quality workouts will combine to improve your aerobic efficiency and, ultimately, your marathon racing capability.

Even top men (2:25 or faster—S:30 per mile or faster) and top women (2:45 or faster—6:20 per mile or faster) still run the marathon with 95 to 99 percent of their energy provided aerobically. The difference is that they have higher aerobic capacities and often can run at a higher percentage of their aerobic capacity. The goal for arunner of any ability is to run at the fastest possible speed for the duration of the marathon, which is by its very nature a highly aerobic task. Therefore, any goal-oriented marathon runners who want to improve their performance must be as aerobically efficient at their marathon goal pace as possible. From a long-term standpoint, efficiency and comfort can be increased at any aerobic running speed. In fact, a formerly anaerobic running speed can become aerobic over time.

So, how do you achieve aerobic efficiency at a faster pace for the entire marathon distance? The answer is complex, as numerous factors create aerobic efficiency at increasingly faster running speeds. The primary goals of training are to increase your maximal aerobic capacity without getting injured and to learn to run at a higher percentage of that particular aerobic capability without getting set back by injury or burnout. Obviously, each runner has training limitations because of many factors, so based on your chosen training level, we will prioritize the training elements—or building blocks—necessary to produce the best results, given those limitations.

It is very important to emphasize that anyone can improve aerobic capacity and running efficiency by properly applying a variety of key training concepts based on the chosen training level. In other words, there is a priority to the types of training that can help a runner become more aerobically capable and more aerobically efficient in the marathon.

Table 5 on page 119 lists the different marathon training building blocks that will put you in your personal training zone for a better marathon based on your chosen training level. It lists the recommended number of key training sessions to be performed for each type of training and for each training level.

For instance, level 1 runners will perform 29 to 35 key high-quality sessions over an 18-week training period. Likewise, level 2 runners will perform 30 to 36 key marathon training sessions. However, the distribution of the training blocks and the number of each type of key workouts will vary between these two levels. Level 3 runners will complete 38 to 44 key workouts, and level 4 runners will perform 41 to 47 key workouts over our patient 18-week program. This breakdown (listed in table 5) is an optimal training mix based on the training sessions considered most essential to marathon improvement for each particular training level. Essentially, this is what each runner will benefit from the most—as well as

TABLE 5 Number of Each Type of Key Training Sessions for Each Training Level

Training type Level 1 Level 2 Level 3 Level 4 Goal-pace runs 6 6 5 5 Long runs 8 8 9 9 Fartlek runs 8 5 6 6 Cruise repeat sessions 6 4 5 5 Tempo run sessions n/a 2 4 5 Races 4 3 3 3 Hill sessions n/a 5 6 6 VO,max sessions n/a n/a 3 4 Hybrid sessions 3 3 3 4 Maximum key sessions 35 36 44 47 Minimum key sessions 29 30 38 41

Level 2 adds hill and tempo sessions; level 3 doubles tempo sessions and adds VO,max sessions; level 4 increases tempo, VO,max, and hybrid sessions. Volume for each workout type increases with the level.

comfortably handle—within his or her particular marathon-training and -racing zones. Again, it is important to note that we list a range of total, key high-quality workouts to be performed. This is because runners need the flexibility to skip a key workout based on their schedule, how they are feeling, and/or the need for more rest if necessary. It is typical for the athletes I coach to miss one key quality workout every three to four weeks. This flexibility is an important aspect of allowing runners to find and remain in their optimal training zone on a day-to-day and week-to-week basis as well as throughout the entire 18-week program.

GOAL-PACE RUNS

While long easy runs may be considered the key training session for runners aiming to simply finish a marathon, the most important training sessions for runners with a specific time goal are marathon goal-pace runs. Goal-pace (GP) runs are performed as continuous runs at your realistic marathon goal pace. These are very specific marathon simulators that allow your body to gradually become accustomed to the specific physical requirements and psychological demands of the marathon itself. Therefore, goal-pace runs are approached and treated exactly as you would approach and treat your target marathon race.

The intention of these GP runs is to enable you to become more familiar, efficient, comfortable, and confident at your realistic marathon goal pace. These runs are best performed on the same surface as your target marathon race. These runs are continuous (with no breaks) beginning with a five-mile goal-pace reality check (about 20 percent of the marathon distance) and progressing all the way up to about 15 to 18 miles (or roughly 60 to 70 percent of the marathon distance), depending on your training level and goal time. (Table 6 shows the goal-pace tun training progression.)

The average heart rate will vary tremendously by individual. Goal-oriented marathoners can expect to hold anywhere from 78 to 92 percent of their maximum heart rate for the marathon distance, depending also on their time goal for the race as well as their talent and fitness. Obviously, the faster you expect to finish the marathon and the better trained you are, the higher average heart rate that you will typically be able to sustain.

As these runs reach 12 miles or more in length, additional days of easy recovery running are typically needed to ensure full recovery in order to stay in your personal marathon training zone. Typically, one easy day of running for every two to three miles of goal-pace running will be adequate (that is, four to six easy days after a 12-mile goal-pace run; five to seven easy days after a 15-mile goalpace run, and so forth). Therefore, the week after a longer GP run (such as a 12to 18-mile GP run) might typically include only a light to moderate speed-play session as the only real high-quality day four or five days after that weekend’s GP run. The relaxed strides will facilitate recovery while not placing any major training stress on you.

Marathon goal-pace runs are generally best performed at least every third week, and five to six key goal-pace runs are planned in the 18-week training period that we outline. Warm-ups consist of limbering up, jogging about five to 10 minutes, thorough stretching, and some more prancing and limbering up to get all systems (the entire body-mind) ready, just as you might before the start of your marathon.

Once you get to an eight-mile goal-pace run, I recommend that you practice what I call a race cutdown. Our basic six-mile cutdown is done by running the first two miles each at 30 seconds slower than your marathon goal pace. The third and fourth miles are then run at 20 seconds slower than goal pace. The fifth and sixth miles are then run at 10 seconds per mile slower than your goal pace. All of this will allow your body to gradually ease into and comfortably adapt to the eventual goal pace and safeguard against the pitfalls of starting the early miles too fast.

Our suggested six-mile cutdown adds only two minutes to your overall race time, but many runners regain this time in the final eight miles by being well trained and by properly performing the cutdown in the beginning of the race. Again, this cutdown prevents disastrous race scenarios that, unfortunately, frequently happen

to even the most hard-working and well-meaning marathoners. The importance of early caution cannot be emphasized enough.

Several final tune-up goal-pace runs may also include what I call marathon simulators. A simulator will prepare you for the ups and downs of the race course. For example, if you are doing a 12-mile marathon-simulator run for a course with uphills at mile eight and mile 11, then running the eighth and 11th miles at 10 to 15 seconds faster than your goal pace would account for the hills. These slight pace accelerations would be followed by returning to your normal goal pace for the ninth and 12th miles. This would more fully prepare you both mentally and physically for these course challenges 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. Building in similar inclines or declines in your actual training loop would be the best of all scenarios. However, varying your pace to account for such course shifts can work quite well if you have only a flat loop available.

REALITY-CHECK RUN

As we mentioned in part 1, we suggest you start by running a simple five-mile reality check at your realistic marathon goal pace. You will also benefit from practicing a mini—carbo load in the two to three days preceding each of the final four weekend goal-pace runs that we will recommend. I ask the athletes that I coach to practice eating what they will eat the morning of the marathon, and they are expected to arrive at least one hour before the start of these most important goal-pace runs, as they will also do on their marathon race morning.

also ask the athletes I coach to wear the shoes they will wear in their marathon and to reserve those shoes for goal-pace runs and the marathon race itself. I call these shoes their sacred marathon race shoes. The starting times of the final four goal-pace runs are the same as the starting time of the marathon itself, if at all possible. In addition, warm-up jogs of only five minutes are performed a half hour before the start. This is followed by stretching.

Finally, we set up a fluid station and ask the runners to carry and ingest the fluids and gels they will use in the race at the same intervals they plan for the marathon race itself. All of this planning and ritual makes the race itself feel as though it has been done before—and it basically has been, which creates yet another positive zone of ease, familiarity, and comfort by the time race day rolls around.

Again, we suggest that runners first test the realistic achievability of their goal pace with an initial five-mile goal-pace run. Based on the effort and heart rate guidelines provided in table 4 of part 1, you can assess whether your goal pace is realistic. This is the first step to ensure you will be in your optimal marathon

zone. Remember, a high percentage of all of the marathon runners I coach report that their final goal-pace run (of 15 to 18 miles) feels as easy as or easier than this initial five-mile reality check, so trust that your body-mind will make huge leaps in progress when given the time and space to develop within certain parameters. Of course, all progress depends on your attitude, health, and intention in being present and in the moment on a day-to-day and week-to-week basis in your training. Goal-pace runs are the key benchmarks and preparation for your marathon, so they need to be approached as such.

An important reminder is that GP runs are performed at your operative marathon goal pace (explained using table 3 from part | of this series). These are continuous runs on a flat, marked loop or a course that closely approximates your targeted marathon course. Runners with an accurate GPS monitor can use these devices also.

For level 1 and level 2 runners, one weekday during the first and fourth weeks of training is best for the first shorter (five-, six-, or seven-mile) goal-pace runs. For level 3 and level 4 runners, the first two goal-pace runs are short enough that they can be performed during a weekday of the second week and the fifth week of training and then are best scheduled every third or fourth weekend, with the last goal-pace run ideally occurring three to four weeks before your target marathon. (See chart 1 in the last issue of M&B for an explanation of how to perform the cutdown portion of these key marathon practice sessions.)

The final three goal-pace sessions represent very significant workouts and very substantial training challenges that may require an extra day of easy running before the run and four to five days of easy running afterward. This guarantees

TABLE 6 Goal-Pace Run Training Progression

Level 1st wktt 2nd wkt 3rd wkt 4th wkt 5th wkt 6th wkt 1 5 miles* 6miles* 8 miles** 11 miles*** — 13 miles***4 15 miles*** 2 5 miles* 7 miles* 9 miles** 12 miles***\ 14 miles*** 16 miles*** 3 5 miles* 8 miles** 11 miles*** 14 miles*** 17 miles*** n/a

4 5miles* 8 miles** 12 miles***A 15 miles*** 18 miles*** n/a

+ wkt = workout * Simply perform straight goal pace with no cutdown.

** Condensed three-mile cutdown (+30 secs, +20 secs, and +10 secs over goal pace for the first three miles).

*** Full six-mile cutdown (+30, +30, +20, +20, +10, +10 secs over goal pace for the first six miles).

‘A May use a half-marathon race to practice this goal-pace run.

somewhat fresher legs before the workout, ensures complete recovery after the workout, and keeps your training in balance.

While there are only five or six key goal-pace sessions, depending on the training level you have chosen, there are other ways that I get the athletes I coach to practice their goal pace more frequently. We use condensed three-mile to full six-mile cutdown practices as our warm-ups prior to other key high-quality workouts. This allows runners to practice and become more efficient at their cutdown pace, to more thoroughly and effectively warm up for more intense workouts such as hill sessions and VO,max workouts, and to maintain their weekly mileage by running more on key workout days rather than on the easy days reserved for recovery, restoration, and balance.

In addition, during the final two- to three-week taper period before your target marathon, roughly half the mileage of all key workouts consists of goal-pace practice of some sort, as this allows runners to maintain nonstressful, high-quality running and final fine-tuning so that they will approach the race completely familiar and comfortable with their intended marathon zone goal pace. This extra goal-pace practice takes on extra importance since your legs will invariably be much fresher during the taper period. This leg freshness can cause you to underestimate the ease that your cutdown pace feels.

The extra goal-pace practice affords runners the opportunity to realize that with fresher legs, they will need to back off on the effort required to start the marathon, thus preventing pacing miscues and giving them confidence in the positive effects of their tapering and peaking. As a result, runners over the years repeatedly report that they feel more ready and confident in the weeks and days leading up to their target marathon as they begin to experience much greater ease at their goal pace during the taper period.

All in all, while these key goal-pace runs add up to 55 to 63 miles of goalpace practice in your marathon zone, the total miles of goal-pace running over the 18-week training are often double (or more) these totals because of goal-pace practice in warm-ups and at the end of long runs.

LONG RUNS

While goal-pace runs are the most important building block and marathon-specific preparation for goal-oriented marathoners, the long easy run remains an essential training element in our marathon zone training approach. While goal-pace runs ensure you can comfortably run at your goal pace, long easy runs performed correctly ensure that you will be able to run for the duration of the marathon without major problems in the final six to eight miles.

Long easy runs provide the physical foundation and the mental confidence that you can go the full marathon distance. Long runs performed easily and comfortably

at about 65 to 78 percent of your maximum heart rate for long periods (two to three hours) will cause a host of physiological adaptations that would be difficult to acquire in any other way. These physiological benefits include (1) developing deep capillary beds in the leg muscles that will enable you to transport oxygen far more efficiently, (2) increasing your ability to store glycogen and use it more efficiently, (3) using more free fatty acids as a partial fuel source, (4) increasing significantly the number of oxidative enzymes and the size and number of mitochondria that help process oxygen and create energy more easily at the cellular level, (5) recruiting and converting certain muscle fibers toward gaining greater endurance ability so that a higher percentage of your key musculature can become more effectively engaged in running, and (6) strengthening all connective tissues to prevent future injuries while also providing a reserve training capacity to more easily handle shorter but more intense training sessions that are critical to your marathon racing success. Again, it is important to emphasize that the pace and effort of long runs are best kept within certain general effort and heart rate ranges (safest at 78 percent of maximum heart rate or less) to elicit the specific physiological adaptations outlined previously while keeping the body-mind in balance overall throughout the entire training cycle. Generally speaking, the optimal pace of slow, long marathon training runs would correlate to about 45 to 90 seconds per mile slower than your realistic marathon goal pace. However, there are wide variations in these pace guidelines, as each person has different combinations of general health, predisposition toward endurance training, muscle-fiber types, cardiovascular responses, heart rate ranges, perceived effort levels, and biomechanical efficiencies while running at different intensities or paces. So, despite what the physiologists and scientists might imply, the most reliable guideline of effort is simply being able to hold a conversation during your long runs. In turn, this may correlate to a pace faster or slower than the range we suggest, which would still be appropriate, depending on the individual.

For many goal-oriented marathoners, running this slowly can be more challenging than running much faster. That is the challenge of the long, slow run: going slowly enough to get all the physiological benefits, and keeping yourself in your optimal training zone. Going slowly makes it easier to recover more quickly, enabling you to more effectively perform other key workouts during the week while staying in your personally sustainable marathon training zone.

Once runners are advanced enough to have comfortably handled and adapted to the maximum three-hour run we advise, level 3 and 4 runners can increase the pace of runs in the final hour (see table 7 for the long run training progression). This starts as a typical easy run the first hour, then progresses to a medium, steady effort in the middle hour, and gradually shifts to running at or near your approximate marathon goal pace in the final hour. Really advanced runners might even finish the final 10 to 15 minutes at or near their tempo pace.

ADVANCING THE LONG RUN

This more-advanced long-run technique is a very simple form of what has recently become popularized as a progression run. These runs will further accustom you to the mental and physical demands that come with maintaining goal pace in the latter stages of the marathon as general fatigue accumulates. Furthermore, if you perform this type of goal-pace pickup at the end of your long runs, always perform a gradual cool-down jog in the final five to 10 minutes to ease your body gradually back into a more balanced state. It is also fine to add an additional five to 10 minutes to these particular runs so that you fully cool down properly, if that is needed by the body.

In general, my observation is that runners more often perform their easy long runs incorrectly than any other training sessions. The two main culprits are running them too fast and not taking the advised precautions to immediately facilitate recovery from these long runs. Many runners find that their long runs feel so easy as their fitness levels improve that they often get carried away with the pace. This is a double-edged sword, as the run becomes much more stressful on the body than they might think, and they often do not recognize the damage they have done and do not take the extra recovery needed, resulting in their quickly moving out of their personally sustainable marathon training zone. The other major long-run mistake is not doing everything to aid quick recovery. As these runs create low glycogen levels and the need for muscle repair—as well as significant stress on the entire organism’s homeostasis—immediately ingesting three to four glasses of water followed by a sufficient amount of a carbohydrate-protein solution (in the correct ratios for rapid absorption and assimilation) is critical. This best occurs within the first 10 to 20 minutes after the run and is best continued fairly consistently for two hours afterward to ensure maximum recovery when the body’s muscle cells are most receptive.

The most important point is to run your long runs comfortably and recover as quickly as possible. Keeping these runs slow and easy will garner the optimal physiological benefits as well as keep you well within your personal marathon

TABLE 7 Long Run Training Progression Levels 1st 2nd 3rd 4th 5th 6th 7th 8th 9th

1&2 1:45 2:00 2:15 2:30 2:45 3:00 3:00 3:00 n/a 3&4 1:45 2:00 2:15 2:30 2:45 3:00 3:00* 3:00** 3:00***

*Run 40 of the last 50 minutes at goal-pace effort (followed by 10-minute cool-down). **Run 50 of the last 60 minutes at goal-pace effort (followed by 10-minute cool-down). ***Run 60 of the last 70 minutes at goal-pace effort (followed by 10-minute cool-down).

training zone throughout each week, each phase, and the entire training period. The goal-pace runs are intended to give you the goal-pace practice and efficiency for you to bridge the gap between the long easy runs and achieving your marathon goal time. Again, rapid recovery is best accomplished via immediate (first 10 to 30 minutes postrun) recovery drinks (with an optimal carbohydrate-to-protein mixture) and water immediately after the run and for the next two to three hours.

FARTLEK RUNS

Fartlek runs enable you to improve your natural stride length and turnover, running efficiency and ease, resilience and adaptability, and leg power, as well as help prevent common repetitive-motion syndromes and injuries and prepare you for high-leverage hill sessions later in the program. These fartlek runs are preferably performed on soft, firm surfaces like dirt trails, grass, or dirt roads. Rolling, hilly terrain also provides opportunities for variety and greater preparation for the important hill sessions to come (for levels 2, 3 and 4).

As many of you know, fartlek is a Swedish word that means speed play, and playing with speed is the best way to approach these runs. They are designed for runners to play with relaxed speed by running at a faster pace for varying durations that are quick (about 80 to 85 percent speed) but relaxed pickups. This 80 to 85 percent effort typically corresponds with your current 5K to 10K race pace. The most important thing is to relax, experiment with an ease in your running rhythm at a faster speed, and have fun doing it. By doing so, you will naturally stay in your marathon training zone while developing better leg turnover and enabling your marathon goal pace to feel more and more comfortable.

Fartlek runs may be 50 to 90 minutes in duration, consisting of an aerobic warm-up (of 20 to 40 minutes), followed by fast but relaxed pickups with easy running between each quicker surge that is enough to fully allow you to feel recovered and ready for the next pickup. Fartlek runs come to completion with a 10- to 15-minute easy cool-down jog after the last fast surge or pickup.

Shorter pickups (one to three minutes) at 80 to 85 percent effort can be run at about 5K pace, and longer pickups (four to six minutes) can be run comfortably at about your 10K race pace. This will provide a sufficient stimulus to produce excellent speed development and good speed-strength for marathoners without unnecessary stress, allowing you to adapt to the increased training in the first eight to 10 weeks. In addition, they are excellent preparation for more challenging high-quality workouts later in your marathon training.

Again, fartlek runs are best run on nonroad surfaces or on rolling or hilly road courses to give your stride a different biomechanical range of motion and some variety from the typical workout. Off-road or hilly courses challenge and strengthen the feet and connective tissue and help offset the repetitive-motion

syndrome that many marathoners develop over the years and during marathonspecific training.

With near-full recoveries after surges, this is a fun form of speed development without incurring the mental and physical drain that a standard anaerobic interval workout can elicit and which is not necessary for developing your marathon potential. Again, this nonstressful yet faster running will make you more efficient and able to run with less effort at all running speeds, especially marathon pace. These fartlek runs serve as an ideal building block for an easy transition to moreintense training, such as hill sessions and lactate-threshold repeats, later in the program.

Table 8 lists the recommended number of fartlek workouts as well as the total suggested cumulative time of pickups for each successive fartlek session.

Fartlek runs for level 1 runners can be performed either every other week or weekly during the first eight weeks. It is suggested that level 2-4 runners perform their fartlek sessions once a week for the first five to six weeks of their marathon training. This has two purposes: (1) to employ one of the least-stressful forms of training while your mileage and long run are being most rapidly built up, and (2) to provide the preliminary biomechanical stimulus needed before taking on the more-challenging sessions in the middle and final phases of our marathon training.

Table 9 on page 128 lists a variety of workout options for each possible fartlek session based on the total minutes of pickups to be performed in any session. Also, easy-running recovery periods—based on the length/duration of each pickup—are listed at the bottom of the table. For example, for a 10:00 fartlek run, option 4 lists the speed pickup sequence as one minute fast (followed by 3:00 easy); 2:00 fast (followed by 4:00 easy); 1:00 fast again (followed again by 3:00 easy); 5:00 fast (followed by 7:00 easy); and 1:00 fast (followed by 3:00 easy). Therefore the total speed-play portion of this particular fartlek run adds up to 30 minutes, including the easy running between surges or pickups. If a 20-minute easy aerobic warm-up

TABLE 8 Fartlek Session Training Progression (Total Time of Surges)

(Workout #)

Level 1st 2nd 3rd 4th 5th 6th 7th 8th 1 6:00 7:00 8:00 8:00 10:00 10:00 12:00 12:00 2 8:00 10:00 10:00 12:00 13:00 n/a n/a n/a 3 8:00 10:00 12:00 13:00 13:00 15:00 n/a n/a 4 10:00 12:00 13:00 15:00 15:00 15:00 n/a n/a

TABLE 9 Fartlek Run Options Based on Total Time of Fartlek Surges Workout Option 1 Option 2 Option 3 Option4 Option 5

6:00 fartlek 6 x 1:00 1-1-2-1-1 1-2-2-1 3×2:00 1-1-3-1 7:00 fartlek 7x 1:00 1-1-3-1-1 1-2-1-2-1 1-2-3-1 1-1-4-1 8:00 fartlek 8 x 1:00 1-1-2-2-1-1 1-2-2-2-1 1-1-4-1-1 | 1-2-3-1-1 10:00 fartlek 10 x 1:00 1-1-2-3-2-1 1-1-2-4-1-1 1-2-1-5-1 1-2-4-2-1 12:00 fartlek 6x 2:00 1-1-2-4-1-2-1 1-2-6-2-1 4x 3:00 1-1-3-1-5-1

13:00 fartlek = 1-1-2-5-2-1-1__ 1-3-1-3-1-3-1__1-2-3-1-3-2-1__1-3-5-3-1__1-3-1-6-1-1 15:00 fartlek 5x 3:00 1-3-1-5-1-3-1 1-1-3-6-1-3 1-4-5-4-1 1-1-3-1-6-1-2 1:00 pickups @ 80-85% effort are followed by 3:00 easy running

2:00 pickups @ 80-85% effort are followed by 4:00 easy running

3:00 pickups @ 80-85% effort are followed by 5:00 easy running

4:00 pickups @ only 80% effort are followed by 6:00 easy running

5:00 pickups @ only 80% effort are followed by 7:00 easy running

There is no priority order to these runs. Simply pick the fartlek option you like based on the total fartlek duration.

and 10-minute easy cool-down were added to this, it would be a 60-minute total fartlek run. Add 10 more minutes to the warm-up and you would have a 70-minute fartlek run. Remember, this is meant to be a fun, aerobic run of varying pace on varying terrain in order to develop speed, stimulate the neuromuscular system, and get you ready for harder workouts later in your marathon training. Enjoy it, and you will naturally be in a great training zone. Many runners are surprised at how fit they become simply from performing consistently steady aerobic runs, a weekly longer run, and a weekly fartlek session.

CRUISE REPEATS

The running speed that you can hold for about one hour continuously is considered a good general indicator of distance-running performance in the marathon. This is often referred to as the lactate threshold because scientists initially believed that just above this particular running speed, there existed what is known as a rapid onset of blood-lactate accumulation. This supposed lactate threshold (LT) corresponds to a more observable physical phenomenon called the ventilatory threshold. Your ventilatory threshold is that steady-state breathing threshold above which you begin gasping for air less controllably.

All of this is technical jargon that remains mostly elusive to the majority of coaches and distance runners. Unfortunately, in the last 10 to 15 years, many runners and coaches have become obsessed with lactate-threshold training as if it were the latest big training secret. This is possibly because it is a relatively new training term in the running literature with a sophisticated-sounding name. However, so-called LT training, like any other form of training, is best used judiciously and with a full understanding of its broader applications in fitting into an overall plan.

Jack Daniels, a well-known physiologist and coach, popularized this type of training and called repeats at this pace and effort “cruise repeats.” This term is functional and worthy of use. However, Bill Squires, a longtime great marathon coach, also used long, comfortably hard repeats very effectively for decades, without any potentially biased scientific theories.

From a practical standpoint, without taking blood-lactate samples from athletes, you can estimate this running speed using several guidelines. Again, runners have been performing what is now called LT training very organically, long before the scientists erroneously attempted to quantify it and misinform an ignorant public that unknowingly and unfortunately believes anything that seems scientific. Again, finding your personal cruise pace is still only a rough approximation of a generally accepted but mostly false physiological assumption. However, the concept of cruising is certainly valid and potentially very beneficial to your running performance.

The easiest form of cruise repeats is long repeats (of roughly five to 15 minutes, or about one to two miles) at what corresponds to your supposed lactate-threshold running speed with relatively short recovery jogs between each repeat. By training at this speed, runners have one more tool for providing a general physical stimulus that will typically yield a potentially significant performance gain over the course of five to seven such training sessions.

CRUISING (LT) GUIDELINES

Iemploy my own set of general pacing, heart rate, and perceived-effort guidelines for cruise-repeat sessions based on my own observations of what works for athletes in both the short and long term. The very broad pacing guideline that I start with is a pace that is 24 to 32 seconds per mile slower than your current 5K race pace. This is obviously a very broad range and only a general guideline, as there exists a nonlinear relationship with 5K race pace and because it can vary from one runner to the next. For instance, runners who run a 5K in 15 to 18 minutes have a significantly different relationship to their one-hour running speed than those who cover the distance in 23 to 27 minutes. Unless I have a very good feel for athletes’ ability levels, I will start them at 32 seconds slower

than their 5K pace, and I can easily make immediate adjustments in their cruise repeat running speed based on their heart rate and, most important, their feedback about perceived effort.

It is important to keep in mind that even when graphing the nonlinear relationship between cruise effort and other running speeds, relationships between race speeds and your supposed lactate-threshold running speed are still best guesses, as fiber types, training background, and biomechanical efficiencies vary widely by individual and by distance raced.

However, being in the general vicinity is just fine, as the primary intention is to train in a comfortably hard zone that will provide both training variety and a significant training effect. The beauty of cruise repeats is that you are running comfortably hard and faster than marathon goal pace without putting major stress on the body. It is simply one more way of training that offers variety and a moderate stimulus for improving your running. With that said, the two other general guidelines for cruise-repeat training are your heart rate and your perceived effort.

The perceived effort is 80 to 85 percent and produces a feeling that is comfortably hard. It is relaxed but requires concentration and would begin to approach a race effort if you were to run for longer than 30 minutes at this effort level. Heart rate can serve as a double-check for general pace appropriateness or as a guideline in and of itself. Running at about 85 to 92 percent of your maximum heart rate is a good general guideline. Again, many people will fall outside this range because of a variety of factors. The key is to start on the conservative side of this maximum heart rate guideline and gradually become more comfortable with finding where (at what pace or effort) your heart rate begins to level out or inches up only very incrementally, indicating that you are near a comfortably hard running speed.

The body begins to handle greater speeds and/or distances with the same effort, or even with less effort, over time. Becoming more comfortable at any given cruise running speed faster than marathon pace will have a positive effect on the ease and efficiency at your marathon speed. It is not the magic of any special lactatethreshold pace that creates this result, it is the use of a moderately challenging training stimulus that happens to be significantly faster than your marathon goal pace that gives your body a chance to adapt and make progress while keeping your training sustainable.

Simply decide to start out conservatively and progress gradually by making adjustments and improvements based on your perceived effort and heart rate. Once you feel you have found your general cruise zone, hold that pace for a few workouts before speeding up your repeats in a controllable manner. Generally, if you feel you have nailed your cruise pace, stay at that pace for three such workouts and/or until it feels comfortable enough to increase the speed of the repeats by four to eight seconds per mile.

Increasing the amount of total cruise-repeat workout volume (or cruise mileage) will also provide additional training stimulus for marathon performance progress. As you can see (in the cruise repeat progression table below), the first three workouts increase in volume. The fourth workout is less volume than the third workout, because that is where you might theoretically apply a pace increase as the main element for training progress before again increasing workout mileage.

If your legs are feeling fresh after the core cruise repeat portion of the workout, it is helpful to jog a couple of laps for recovery in the outside lane of the track in

TABLE 10 Cruise Repeat Training Progression

Level 1st wkt 2nd wkt = 3rd wkt 4th wkt 5th wkt 6th wkt

1 3x1imile 4x1mile 5ximile 2x2miles 5x1mile 3×2 miles 2 4x1mile 5ximile 3x2miles n/a n/a n/a 3 5x1mile 3x2miles 7×1 mile 3x2miles 7x1mile n/a 4 6ximile 7x1mile 4x2miles 7x1mile 4x2miles n/a

All 1-mile repeats that take 6:00 or less require only 1:00 recovery jogs; all others require 1:30 recovery jogs.

All 2-mile repeats that take 12:00 or less require only 2:00 recovery jogs; all others require 3:00 recovery jogs.

LT repeat sessions 1, 2, and 3 are performed at your current estimated lactatethreshold running speed.

LT repeat sessions 4, 5, and 6 are performed 4 to 8 seconds per mile faster than sessions 1, 2, and 3.

the opposite direction to maintain muscle balance and prevent injury. You can then tun four to five strides of 200 meters each at about your current 5K race speed with slow 200-meter jogs between each before performing a gentle cool-down jog. This will loosen you up and allow you to get in some additional low-stress speed development on a high-quality workout day.

TEMPO RUNS

Tempo runs are a more advanced form of cruise training for level 2, 3, and 4 runners. Tempo runs are longer continuous runs (with no jog breaks) at slightly slower (four to eight seconds per mile) than your cruise pace because of the continuous nature of these sessions. Again, the intention is to improve your running speed, comfort, efficiency, and mental focus at a fairly challenging pace that is faster than marathon pace. These continuous runs are fun, challenging, and rewarding and will make your marathon goal pace feel much easier.

Runners with an excellent sense of pace might choose to perform these tempo runs on a marked road loop. However, if running on a track offers variety you prefer, as well as a softer surface and less-trafficked running environment, it is an ideal way to monitor and control your running pace.

While tempo runs can be performed at a slightly slower pace than cruise repeats, your heart rate might still rise above the heart rate achieved in the shorter, faster cruise reps because of your fitness level and the cardiac drift that occurs with no jog breaks. Tempo runs are meant to be fun and yet also provide a stimulating training challenge.

Ihave 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) and up to a mile (1,600 meters) of faster running at the end of these runs. (See table 11 for the tempo run training progression). For example, progress is made by running three miles continuously at your tempo pace one session, with the next tempo session possibly being 3.5 miles with the last half mile at a controlled but

TABLE 11 Tempo Run Training Progression

Level 1st wkt 2nd wkt 3rd wkt 4th wkt 5th wkt 2 3 miles 3.5 miles* 4 miles* n/a n/a 3 3.5 miles 4 miles* 4 miles** 4.5 miles** n/a 4 4 miles 4 miles* 4.5 miles** 5 miles** 5 miles**

*Run the last half mile faster, but in control.

**Run the last full mile faster, but in control.

faster pace. The session after that might be 3.5 miles with the entire last mile at a faster pace or possibly extended another half mile to a full four miles.

The key is to increase the pace while remaining in control, without ever exceeding a perceived effort of about 90 percent. Just as with cruise reps, adding four to five 200-meter strides at a quicker pace, with 200-meter recovery jogs, will aid recovery from repetitive motion by using different muscle groups and biomechanics.

In general, a four- to five-mile tempo run that falls within 85 to 90 percent of your maximum heart rate will be a good premarathon benchmark of your tempo running speed and your physical readiness for your marathon goal pace. For four-hour marathoners, I prefer that a tempo running speed that is at least 35 to 40 seconds faster than marathon goal pace be established. For 3:30 marathoners, a tempo running speed that is 30 to 35 seconds faster than marathon goal pace is a good benchmark. For sub-three-hour marathoners, a four-mile tempo running speed that is 25 to 30 seconds faster than your goal pace is suitable. Finally, as runners approach 2:30 for the marathon, I have found that a five-mile tempo running speed that is 20 to 25 seconds faster than marathon goal pace is usually sufficient. Again, like any rules of thumb, these are very broad and flexible benchmarks that can vary widely.

RACES

Races are simple. They can be considered a high-intensity marathon training session that gives you something to look forward to as well as preventing you from putting all of your eggs in one basket during the extended marathon-specific training required to be in your personal marathon zone. Many marathoners get in excellent racing shape at all race distances during this type of marathon training, and racing allows them to cash in on their increasing fitness and gain confidence, speed, and toughness.

Races are always meant to be treated with respect and reverence. A race is a time to develop your clarity of intention and mental toughness. While we recommend only three to four races during our 18-week training cycle, you may replace a tempo run or VO,max workout for a race if there are one or two additional races that you would really be excited about doing (see table 12 on the next page).

However, never underestimate how taxing a real race effort can be on your body-mind as a whole. Because of this, it is best to have a minimum of three weeks between races to ensure that you restore your body fully. While our suggested race distances are in the 5K to 15K range, a half-marathon before beginning marathon training can serve as one of the best ways to begin a realistic marathon goal-setting evaluation. Finally, while it is not recommended, if you wish to race a half-marathon within the 18-week marathon training time frame, it is suggested

TABLE 12 Race Progression

Level 1st Race 2nd Race 3rd Race 4th Race 1 5K 8-10K 5K 8-10K 2 5K 8-10K 5K n/a 3 5K 15K 8-10K n/a 4 8-10K 15K 8-10K n/a

A two-mile time trial can be just as beneficial and fun as a 5K race if no races are available where you live.

that you run it in the first nine weeks at less than full racing effort and that at least one week of nothing but easy running be performed in the seven to 10 days following it to ensure complete recovery.

HILL SESSIONS

Intentional hill training is a frequently neglected yet highly potent element of better marathon training and racing at all distances. Just as tempo runs are an advanced form of cruise repeat training, hill sessions are a more advanced extension of the early fartlek sessions for level 2, 3, and 4 runners. When you transition from fartlek runs in the first training phase, hill sessions will take your running power, form, and efficiency to an even higher level.

Effective hill sessions for marathoners consist of running hill repeats of about 40 seconds to 2:00 in duration on a medium and steady grade or incline. These repeats will build leg power, which will have a profound positive effect on natural stride length and greater ease at all running paces. The goal is to run up the hills/inclines at about 80 to 85 percent effort with semi-exaggerated running form to enhance the full natural range of your running motion as well as to develop greater coordination, flexibility, resilience, and power. These hill repeats are best performed on firm and smooth surfaces, which allows for a high level of confidence in your footing so the focus can be on worry-free springiness and power development. As long as the surface is smooth and footing is not a concern, dirt, grass, or blacktop pavement is fine.

The goal is to be able to bound or spring up the incline with a strong push off at the ball of the foot and also to use high knee lift within what your current range of motion will allow. 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 injury risk if not entered into gradually or if performed improperly.

Heart rate for the repeats is not relevant, but allowing your heart rate to return to roughly 70 to 75 percent of maximum before each repeat is important. This will ensure that your cardiovascular limits will not impede your ability to run each new repeat with complete focus and power. Recovery jogs will typically be about three to four times the duration of each hill repeat. For example, a oneminute hill will require about two to four minutes of recovery back down before running the next repeat. You ought to feel basically recovered before beginning each hill repeat.

Like pickups on fartlek runs, the total time of actual hill running is relatively small. Warm-ups can vary from as little as an easy two-mile jog to a four- to sixmile goal-pace cutdown, depending on your fitness level and goals. These aerobic warm-up runs are best followed by thorough stretching and four or five strides of about 100 meters at about 80 to 85 percent leg speed with full recoveries to get ready for the hill itself. In addition, four to five strides on flat ground after the hill repeats are suggested to aid recovery and return the running muscles back to flat-ground running mechanics. The strides should be done at a relaxed pace with full recoveries between each stride, before cooling down.

Table 13 lists the total amount of time of hill repeats for each hill session in your marathon training. Any combination adding up to this total will work. For example, 9:00 of hill repeats can be performed as 9 x 1:00 hills or 6 x 1:30 hill repeats or even as 12 x 45-second hill repeats. It is up to you and the hill or incline that is available to you.

Hill sessions are recommended at the end of the first phase or throughout the middle phase of your marathon training schedule. My experience is that once runners have completed their hill phase, their flat-ground running will begin to make significant improvements. However, it is very important to pay close attention to your legs and feet during hill training, as the extra stress can cause problems if you are not especially careful and attentive.

TABLE 13 Hill Session Training Progression

Level 1st wkt 2nd wkt 3rd wkt = 4th wkt 5th wkt 6th wkt

2 6:00 7:30 9:00 10:00 10:00 n/a 3 7:00 8:30 10:00 10:00 12:00 12:00 4 8:00 10:00 12:00 12:00 15:00 15:00

Hill repeats may be 40 seconds to 2:00 in duration, adding up to the total time for each workout listed above.

Hill repeats are run at 80-85% leg speed with three to four times the recovery jogs after each repeat for full recoveries.

VO,MAX SESSIONS FOR MARATHONERS

Most informed runners have heard that VO,max—or maximal aerobic capacity—is correlated with running performance. While recent research has shown that VO,max is a very poor predictor of marathon performance, running at a pace that correlates with your maximal aerobic capacity can still play an integral role in improving your base speed. However, it does not come without risks, so this training is reserved for advanced and experienced runners and applied only in small doses. Because this training is misunderstood by coaches and runners alike as lactate threshold, it needs to be respected and used sparingly, or it can have an effect that is opposite what is desired.

Since the marathon requires 95 to 99 percent aerobic energy production, running very fast in training is not necessarily essential to racing a faster marathon. However, for the more advanced level 3 and 4 runners, the intensity of special VO,max workouts can have a big payoff: they allow these runners to top off their maximal aerobic capacity and make every running pace feel much easier.

These sessions are the most intense of all marathon workouts in that they are typically run at a speed and an effort that will produce a heart rate that is usually equal to or greater than 95 percent of maximum. The length of the repeats is typically a minimum of three minutes and a maximum of eight minutes, or about 800 meters (a half mile) to 2,400 meters (1.5 miles), depending on ability. This is intense running at about 95 to 98 percent of maximum effort and speed for the length of each repeat, or somewhere between your current 3K and 5K race speed.

The benefit of this high intensity is a significant boost in maximal aerobic capacity within three to six workouts. No more than this is needed, and more is strongly discouraged. The main concern is that these sessions can be very stressful on your body and overall homeostasis and are unsustainable and detrimental if overused in any short-term training cycle. As a result, only three or four of these workouts are suggested for marathoners and are best performed in the early or middle phases of marathon training, except by the most advanced runners.

In addition, the total volume of these workouts is intentionally kept to the minimum necessary to produce a worthwhile boost in aerobic power without risking overdoing it. In other words, two to three miles of total repeats provides a sufficient stimulus, and more than this need not be performed in any workout. In spite of the intensity, these are still controlled workouts, and it will not serve you well to run all out on the final repeat of these sessions (see table 14 on page 138).

Since repeats are typically one mile or less, it is often safer to simply perform a 3K or two-mile time trial to safely boost aerobic capacity and elicit a nice gain in racing fitness within just a few weeks. Excellent warm-ups and cool-downs are necessary.

TABLE 14 VO,max Session Training Progression

Level 1st wkt 2nd wkt 3rd wkt 4th wkt 3 4x 1,000 m 3 x 1,200 m 4x 1,000 m n/a 4 4x 1,200 m 3 x 1,600 m 4x 1,200 m 3 x 1,600 m

Repeats are preferably run on the track at eight seconds per mile faster than current 5K race pace.

Recovery jogging between repeats is equal to the time of the repeat preceding it.

Any workout can be effectively replaced with a 3K or two-mile time trial.

Consider that a 10-second-per-mile improvement in running speed at your maximum aerobic capacity will also almost always give you the ability to convert such to a 10-second-per-mile improvement in your cruise- and tempo-running speed and make your realistic marathon goal pace feel considerably more comfortable. However, it is important to repeat that the risks associated with this type of high-intensity training are substantial and are best approached with great care and respect. Keep in mind that racing your fastest at SK to 8K distances can serve to boost your aerobic capacity within the context and support of the racing arena without nearly the risk associated with high-intensity VO,max repeats. Above all, your primary intention must be focused on remaining in your own personal marathon training zone.

EASY AEROBIC RUNNING

While we have outlined the key marathon zone building blocks that will have a big impact on your performance, it is actually easy, shorter (40 to 90 minutes) aerobic running that will constitute most of your total running, depending on your training level.

Easy aerobic runs before and after key high-quality workout days will help speed recovery and serve to maintain or enhance specific physiological benefits such as deep capillary bed development, high oxidative enzyme levels, and good glycogen storage ability. Whenever possible, soft, flat surfaces such as grass or dirt trails (if you are accustomed to them) can work best—the less pounding, the better. Easy runs are performed at an easy effort wherein a conversation can be held, within roughly 65 to 78 percent of your maximum heart rate, and at a pace that is about 40 seconds to 1:30 per mile slower than your marathon goal pace. Within that large pace and effort range, all the benefits will still be produced, so the primary intention is to use these runs to keep your overall marathon training in balance and in your personal comfort zone.

STEADY-STATE RUNS

Easy aerobic runs can easily be turned into what I call steady-state runs. Steadystate runs are more specific developers of endurance and aerobic capacity than easier aerobic runs and will further enhance your mental focus and concentration. Unlike easy runs, steady-state runs will climb into the 82 to 85 percent range of your maximum heart rate and can often approach marathon goal pace for the second half of any of your medium-length easy runs (60 to 90 minutes) once you are warmed up and feeling good. However, always keep in mind what workouts you need to recover from and what workouts are on the horizon for which you need to be ready and rested to perform well and not become overtrained.

For level | and 2 runners, who have fewer key high-quality sessions to perform, easy runs during the week might naturally progress into steady-state running with little effort, as long as you are fully recovered from previous key workouts and feeling easy. This is generally fine in the first 10 weeks of training, as long as heart rate does not exceed 85 percent of maximum and the effort is comfortable on your legs. However, as marathon goal-pace runs reach 13 miles or more, it is suggested that you exercise caution in turning easy runs into steady-state runs, because you want to be well rested for goal-pace runs. The goal-pace practice performed in preworkout warm-ups and in the longer goal-pace sessions will provide plenty of this same training stimulus, which will enable you to reach your goals without adding additional stress to your training.

PUTTING IT ALL TOGETHER

The building blocks or different training elements we have outlined can be seen as tools that will help you more easily accomplish the task of training effectively. Above all else, staying in a balanced state in what we refer to as your personal marathon-training and -racing zone is paramount. The tools are best used with care and only within the context of this broader, underlying foundational premise.

Equipped with the above-mentioned training elements or building blocks, you may find it useful to divide your 18-week training schedule into three equal six-week parts, or training phases. In the tables following, we list the number of each type of building block workout ideally to be performed in that phase. You can use these guidelines to create your own training schedule that will account for your various commitments and fit your lifestyle schedule while keeping you in the all-important personal marathon-training zone.

For example, in phase 1, table 15 below shows that a level 1 runner would perform five fartlek runs (5 x fartlek), one race (1 x race), two goal-pace runs (2 x goal pace), and four long runs (4 x long run), for a total of 12 key training sessions (not including easy runs). Similarly, a level 3 runner might perform six fartlek runs (6 x fartlek), one race (1 x race), two cruise repeat sessions (2 X cruise

reps), two goal-pace runs (2 x goal pace), and four long runs (4 x long run), for a total of 15 key training sessions (not including easy runs).

The first phase (in weeks one to six) is intended to establish comfort at your realistic marathon goal pace, build the long run to at least two-thirds of its eventual duration, and introduce a sampling of faster running so that you can better handle more-intense training in the next phase of your marathon training program.

In a like manner, during phase 2 (see table 16 on page 142) for example, level 1 runners will ideally perform three more fartlek runs (3 x fartlek), two races (2 x race), three cruise repeat sessions (3 X cruise reps), two goal-pace runs (2 X goal pace), and two more long runs (2 x long run) for a total of 12 more key marathon training sessions.

Likewise, our level 3 runners would ideally perform their first six hill sessions (6 X hills), their first two aerobic-capacity workouts (2 x VO,max), their first tempo run (1 x tempo), one more race (1 x race), another goal-pace run (1 X goal pace), and four more long runs (4 x long run).

The purposes of this second phase of training (during weeks seven to 12) are to continue to carefully increase the length of your marathon goal-pace runs; reach the maximum suggested duration in your long, easy runs; add overall intensity with hill sessions, cruise repeat workouts, or VO,max sessions; and allow for a smooth and effective transition into the third and final six-week phase of your marathon-specific training.

In phase 3 (see table 17 on page 142), our level 1 runner will ideally perform three more cruise rep sessions (3 X cruise reps), a final tune-up race (1 x race), two long goal-pace runs (2 x goal pace), two final long runs (2 x long run), and three unique hybrid sessions (3 x hybrid) for a total of 11 more key marathon training sessions in the final phase of training.

Similarly, our typical level 3 runner would ideally perform three more cruise repeat sessions (3 X cruise reps), three more tempo runs (3 X tempo), one more

TABLE 15 Suggested Workout Quantities for Phase 1 (First Six Weeks)

Level 1 Level 2 Level 3 Level 4 5 x fartlek 5 x fartlek 6 x fartlek 6 x fartlek 1x race 1x race 1x race 1x race 2 x goal pace 2 x goal pace 2 x cruise reps 3 x cruise reps 4x long run 4x long run 2 x goal pace 2 x goal pace 4x long run 4x long run 12 key sessions 12 key sessions 15 key sessions 16 key sessions

TABLE 16 Suggested Workout Quantities for Phase 2 (Middle Six Weeks)

Level 1 Level 2 Level 3 Level 4 3 x fartlek 5 x hills 6 x hills 6 x hills 2x race 1x cruise reps 2 x VO,max 3 x VO,max 3 x cruise reps 1x race 1 x tempo 1 x tempo 2 x goal pace 2 x goal pace 1x race 1x race 2 x long run 1 x tempo 1 x goal pace 1 x goal pace 2 x long run 4x long run 3 x long run 12 key sessions 12 key sessions 15 key sessions 15 key sessions

race (1 X race), one final aerobic capacity workout (1 x VO,max), two long goal-pace runs (2 x goal pace), a final long run (1 x long run), and three unique hybrid sessions (3 x hybrid) for a total of 14 key sessions in this final six-week sharpening period.

Obviously, the main intentions of this third and final six-week phase are to bring the athletes to their target marathon race with full competence, confidence, freshness, and readiness so that they can run at (or faster than) their marathon goal pace for the entire marathon distance. Significant time is spent on improving speeds faster than goal pace as well as fine-tuning comfort and confidence at their marathon goal pace.

TABLE 17 Suggested Workout Quantities for Phase 3 (Final Six Weeks)

Level 1 Level 2 Level 3 Level 4 3 x cruise reps 2 x cruise reps 3 x cruise reps 3 x cruise reps 1x race 2 x tempo 3 x tempo 4x tempo 2 x goal pace 1x race 1x race 1x race 2 x long run 2 x goal pace 1 x VO,max 1 x VO,max 3 x hybrid 2 x long run 2 x goal pace 2 x goal pace 3 x hybrid 1x long run 2 x long run 3 x hybrid 4x hybrid 11 key sessions _12 key sessions 14 key sessions _—_17 key sessions

SUMMARY

The training elements or building blocks that we have outlined are tools that are best utilized only within the underlying foundational premise of training within your personal marathon-training and -racing zones. These zones are the foundation from which to build and are characterized by consistency, patience, variety, balance, and sustainability as well as your personal preferences and goals.

In a similar way, a general 18-week framework or training schedule timeline with three equal six-week phases can be employed as a flexible template for generally dividing the use of the aforementioned overlapping training elements. The suggestions related to these training elements are not strict and set in stone. They are meant to be broad and flexible guidelines where feel is far more important than the misleading specific scientific theories often associated with them. The feeling of moderate stimulation, variety, and balance is by far the most important element of training, within the context of the foundation and framework of staying within your personal marathon training zone.

For that reason, we provide no detailed training schedules, only a solid foundational concept and underlying principles, a broad and flexible framework of general guidelines, and a variety of tools or building blocks that have been used effectively by smart marathon coaches and runners with proven success in developing and achieving both short- and long-term goals. We place the creative responsibility on you to tailor these concepts, guidelines, and tools for the most practical use in designing a realistic and effective training program that will keep you in your own personal marathon-training and -racing zones. This will produce the best results and provide the greatest enjoyment and satisfaction, in the absence of an informed, objective, and excellent coach who has your best interest at heart.

Within this larger set of guidelines, you can easily begin the process of crafting your own training schedule within the context of your training level, goals, and lifestyle, knowing you will want to always remain flexible as you listen to the wisdom and genius of your body-mind and the physical and mental signals it uses to keep you in your zone. Take a beginner’s mind and experiment with these concepts, tools, and guidelines and trust that you will be able to steer yourself in the right direction.

Eo * *

In the final part of this three-part series, which will appear in the next issue of M&B, we will look at some final nuances, caveats, and subtleties to help you stay in your marathon zone. In addition, we will take a more detailed look at the tapering and racing strategies that have worked consistently and success- a fully for hundreds of runners.