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LetsRun.com Marathon Training Program
The training program features progressive mileage buildup over time, and alternates high and low weeks to allow the athlete a chance to recover. This stress/recovery or stimulation/adaptation model also takes place within an individual week of training as harder or long runs are always followed by a day off or a day or two of easy running. These recovery days are a very important part of the program.
The program features lots of "easy days" or
recovery days devoted
to relaxed running with the goal of getting time in on one's feet or "mileage under
the belt". We believe easy running should be an integral part of any
successful marathon program. Base
mileage helps one get stronger, fitter and feel more comfortable just simply
running. There is a distinct correlation between mileage and performance.
The LetsRun.com training program emphasizes lots of high-end aerobic running (running at a speed slower than 10k pace but slightly faster than marathon pace for 20 minutes to 1 hour). High end aerobic running is geared to getting the athlete comfortable at running long distances at a decent pace, making the actual marathon seem a little easier.
As with all good marathon training programs, the program focuses on long runs – alternating most weeks between a moderately long run and a very long run. One of the key components of the program is three long runs (each one a little longer than the previous one) with portions at or faster than race pace.
Most hard runs will be progression type runs where the pace is gradually increased but where one stays right at the edge of being uncomfortable - still in a good groove but right at the limit of the "comfort zone".
It is also important to note that the program emphasizes effort based
training or running by feel versus trying to force one to hit a specific
time/distance that is down on a training outline.
WHO'S THE PROGRAM
Given that the program
is aimed for hitting a specific time in the marathon, it also
assumes that runners have a certain amount of experience
behind them. Look at the following chart to see if
the program is for you:
(Please note: While the program has every time goal between 2:30 and 5:00, we only listed 30 minute increments on the following chart for simplicity sake. If your goal time is not listed, you can approximate your requirements by taking an average between the times immediately above/below your goal time)
Met the requirements? Great!!!! Then
we're looking forward to coaching you.
The minimum amount of training required differs based on your time goal. Please see the following chart so you can understand what to expect:
Runners can do a little
more if they have sufficient experience and know
they can handle it.
Well, we're tired of typing and don't have much else to say in terms of the describing the program so Click Here to See Pricing Info/Sign Up Now!