Brad Hudson Marathon Training

looks like speed is 1/2 marathon training

I think the idea of running a short speed phase and then going back into a marathon specific phase is fine. The only trouble I have is that you should be running lots of miles and long tempo runs for 12 weeks before you start this schedule. But then it isn't inverted and revolutionary, is it?

How about 4 phases?:

Phase I (Base) 8 Weeks

Phase II (Speed - Hills/VO2 Max) 4 Weeks

Phase III (LT Tempo) 6 Weeks

Phase IV (Marathon Specific) 6 Weeks

Do any of Brad's athletes keep training logs online which can be viewed? I can't find much while searching the net.

The most important philosophy that should be taken from such an article is one that is lost on many of America's marathoners and coaches: the need for specificity of training. In other words, many American systems are based to maximize V02 consumption, capitalize on speed intervals, etc. There is a time and place for all of this.

With this method, you would have a 6-8 week Introductory Period of easy running and mileage, not varying the stimulus much. 60-90' long runs, 30-45' tempos at 85% of marathon pace and 45-60' progression runs down to 90% of MP. The key of the Intro Period is to re-instate the body's capacity to work.

Then, you enter an 8-10 week Fundamental Period which focuses on aerobic power and endurance. This is the time for your V02 Max sessions, your 10 km racing, your killer speed workouts, interspersed with the occassional progression run and/or MP workout. The long run shifts to 90-120' and you begin to increase intensity and mileage. Workouts such as 8 x 1 km or 5000-4000-3000 with 3' recovery become key, stepping down the pace. For even shorter intervals, 10 x 500 + 8 x 400 or the like can be used. Here you want to build your speed. And here is where most Americans will jump into a Marathon Race... "oh, I've just PR'd for 10 km, that must mean I am ready for a Marathon PR".. and they are, in a way, but nowhere near their maximal capacity, because they have not dedicated themselves to the instrumental icing on the cake: The Specific Period.

The Specific Period is simple: 6-8 weeks of MP running. All workouts revolve around this fundamental principle. You focus on the marathon rhythm. You run 10 x 1K "on", 1K "off" with the "on" being MP pace or a bit quicker and the "off" being 20-30 sec per kilo slower. You run a couple "Prefontaines" or Specific Blocks, as Canova calls them, or the same workout in the AM as the PM.. you run 10 km in 40 min + 12 km at MP, then follow that up in the PM with 10 km in 40 min + 10 x 1000 m at 102-105% MP pace.

If you can handle all this, while keeping a consistent volume throughout, you will run the Marathon you dream of in your sleep. Follow through with the Specific Phase and you'll be glad you did.

Hudson is simply doing what others before have done such as Canova or Olbrecht.

Speed first, then work towards specifics and LT-marathon paced work to lower the Anaerobic Capacity to a very low level so that the runner can run at faster speeds while using less glycogen, and use less glycogen at all speeds.

Search through the Renato files and you'll see where he talks about great marathoners getting their lactate levels to 1.x at speeds up to LT pace, instead of the more normal 3-4.0. This is what Hudson is trying to do when he specifies LT/marathon pace stuff close to the marathon. If you do too much faster stuff, without getting into too much detail, it can raise that lactate level to 2-3.0, which also means more glycogen use at given speeds.

Would you suggest the same type of phase progression for the 5k? I.e., always maximize your most specific system last? Something like:

Introductory Period - same as you describe

Fundamental Period - maximize in the following order:

1. aerobic capacity (general mileage)

2. anaerobic threshold

3. lactic capacity and lactic power

Specific Period - maximize aerobic power/VO2 max

Many people would place aerobic power work between anaerobic threshold and lactic capacity and then move into a competitive period right after their most intense phase (lactic capacity and lactic power).

Yes, I sure would.. the principles remain the same, especially transitioning to the specific training for your event of choice.

Also, let us not forget one of the most important training elements of the Specific Period: REST!! Yes, you need to recover well between bouts of training, fully recover in order to attack the next prescribed workout. Obviously, since I have not stated this prior, the Specific Period also entails a certain amount of tapering (i.e., rest) and sharpening, but keep in mind you are doing the majority of your workouts now at your Goal Pace.

Think Dellinger, if you'd like: Date Pace early on in training and then a transition to Goal Pace as the race approaches. Or, think Squires and the same principle holds.. an Alpha Phase, a SWEP Phase, and then a Specific Race Phase.

Thanks for an intelligent thread!

Thanks so much for your extremely well thought out response. If you would be so kind, could you list a variety of workouts that you would recommend in each phase. Also, if one were to incorporate hill repeats, would these take place in the Introductory period?

Thanks again.

One U.S. runner who had success with this type of training was Steve Spence. He offered some good info on how he worked on his speed first and then went into specific marathon traiining later, as opposed to marathoon training and then sharpening with speed. It certainly worked for him and it makes sense. But of course any good training program always begins with a solid mileage base.

I just watched the 1986 BAA Marathon!The winner used "combination training" thru out his life.

kookaburra wrote:

How about 4 phases?:

Phase I (Base) 8 Weeks

Phase II (Speed - Hills/VO2 Max) 4 Weeks

Phase III (LT Tempo) 6 Weeks

Phase IV (Marathon Specific) 6 Weeks

Do any of Brad's athletes keep training logs online which can be viewed? I can't find much while searching the net.

I'm also interested in seeing their training logs. Is there an answer coming?

Some additional information on Hudson's training methodologies from Running Times.

Everything Matters

Brad Hudson's Targeted Training

By Jonathan Beverly

As featured in the September 2005 issue of Running Times Magazine

http://www.runningtimes.com/rt/articles/print.asp?id=5765

In the article, it has a sample plan leading up to a target 5K. Could anyone suggest some modifications for the marathon? Thanks.

Imitation is not ingenuity. When Brad stops copying people who know what they're doing, then perhaps the running community could/will take him seriously. Until then, he's just a very good con artist. Sorry.

Anybody know where I can find the following article online?

Hills 'R' Us: Hill running secrets of pro coach Brad Hudson, who trains superstar Dathan Ritzenhein...

http://www.theharrier.com/marcbloomrunning/theharrier/theharrierdetails.php

Why is Wells' bio no longer up at Bouldertraining.com?

Hud knows his stuff.

Could someone define "Specific Blocks" for me. Am I understanding it correctly that it is where one does 2 hard workouts within one day? Examples would be great. Are these types of workouts strictly for the elite or can they be beneficial for us mortals...

A "Specific Block" is the a specific session of training done twice in the same day. It does not have to be the same workout in the AM as in the PM. Here are some examples:

AM: 10 km + 12 km at 98-102% MP

PM: 10 km + 10 x 1 km at 102-105% MP or 5 x 2 km

or

AM: 10 km + 12 km at 98-102% MP

PM: 10 km + 12 km at 98-102% MP or when tapering 6 km

Play with it as you like, but those are examples of marathon specific blocks.