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 Where Your Dreams Become Reality |
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You are reporting the following post to the moderators for review and possible removal from the forum Poster: Poor Man's Canova Subject: Half Marathon & Marathon Training Philosophy Body: After years of coaching, researching and talking with other coaches and elite athletes, here is what I have found to be the most effective way for advanced and elite runners to train for the half marathon and marathon distances. Obviously this is heavily Canova, Daniels and Lydiard influenced. Base Unit A base unit is 1 stress and recover cycle, which looks like either: 2 Day: Day 1 – Stress Workout Day 2 – Recovery Run(s) 3 Day: Day 1 – Stress Workout Day 2 – Recovery Run(s) Day 3 – Recovery Run(s) The proper recovery is just as important as the proper stress. Without good recovery you will never get the full benefit from the stress. You must master this base unit in order for training to be effective. Micro-Cycle A micro-cycle is 3 base units. A micro-cycle is between 7 and 9 days long (choose which works best for you and your situation). 7 Day 9 Day Day 1 Stress Stress Day 2 Recovery Recovery Day 3 Stress Recovery Day 4 Recovery Stress Day 5 Recovery Recovery Day 6 Stress Recovery Day 7 Recovery Stress Day 8 Recovery Day 9 Recovery Recovery Recovery is made up of Easy runs and Regeneration runs as needed. The focus is getting as much easy distance as you can while still recovering properly from your stress workouts. The amount will likely increase with time and fitness. Liberal use of doubles is encouraged. Easy Runs: run of between 30-80 minutes done at 15% to 20% slower than aerobic threshold pace (see definition below) Regeneration Runs: run of betweeen 10-60 minutes done at 20% to 25% slower than aerobic threshold pace (see definition below) Stress Workout Categories There are 3 categories of stress workouts: • Speed Workouts • Stamina Workouts • Endurance Workouts Types of Stress Workouts Speed Workout Types • Fast Intervals: repeats of 1-3 minutes totaling 18-24 minutes done at 7.5% - 10% faster than lactate threshold pace, with 80% - 100% of repeat time recovery jog between repeats. • VO2 Max Intervals: repeats of 2-5 minutes totaling 24-30 minutes done at 5% - 7.5% faster than lactate threshold pace, with 60% - 80% of repeat time recovery jog between repeats. • Groove Intervals: repeats of 4-10 minutes totaling 30-36 minutes done at 2.5% - 5% faster than lactate threshold pace, with 40% - 60% of repeat time recovery jog between repeats. Stamina Workout Types • Lactate Threshold Tempo Run(LT Tempo): even paced continuous run of 24-30 minutes done at lactate threshold pace. • Lactate Threshold Progression Run (LT Progression): continuous run of 24-30 minutes starting at 5% slower than lactate threshold pace and progressing during the run until finishing at 3% faster than lactate threshold pace. • Lactate Threshold Wave Run (LT Wave): continuous run of 24-30 minutes broken into 2.5-5 minute segments where the pace in each segment is alternated between 5% slower and 3% faster than lactate threshold pace. • Lactate Threshold Repeats (LT Repeats): repeats of 5-15 minutes totaling 30-40 minutes done at lactate threshold pace, with 15% - 25% of repeat time recovery jog between repeats. • Aerobic Threshold Tempo Run(AT Tempo): even paced continuous run of 48-60 minutes done at aerobic threshold pace. • Aerobic Threshold Progression Run (AT Progression): continuous run of 48-60 minutes starting at 5% slower than aerobic threshold pace and progressing during the run until finishing at 3% faster than aerobic threshold pace. • Aerobic Threshold Wave Run (AT Wave): continuous run of 48-60 minutes broken into 5-10 minute segments where the pace in each segment is alternated between 5% slower and 3% faster than aerobic threshold pace. • Aerobic Threshold Repeats (AT Repeats): repeats of 10-30 minutes totaling 60-80 minutes done at lactate threshold pace, with 10% - 20% of repeat time recovery jog between repeats. Endurance Workouts • Easy Pace Long Run: long run of 100-180 minutes done at and easy pace of 15% - 20% slower than aerobic threshold pace. • Steady State Long Run: long run of 80-150 minutes done at a steady state pace of 5% - 10% slower than aerobic threshold pace. • Fast Finish Long Run: long run of 80-150 minutes with the first 70% - 80% of the run done at an easy pace (15%-20% of AT pace) and the last 20% - 30% of the run done at aerobic threshold pace. Pace Definitions All training paces are based on percentages of either lactate threshold or aerobic threshold paces Lactate Threshold (LT): The pace range that can be held for between 60-75 minutes in an all-out effort. Use the fast end of the range for calculating percentages for other workout types. Aerobic Threshold (AT): The pace range that can be held for between 120-150 minutes in an all-out effort. Use the fast end of the range for calculating percentages for other workout types. Training Cycles & Phases A training cycle is our training leading up to a goal half marathon or marathon race. There are usually 2-3 training cycles in a 1 year period of time, each lasting between 16-26 weeks in length. Each training cycles are made up of 3 phases: Fundamental Phase The fundamental phase includes the majority (50-75%) of a training cycle. There is 1 speed workout, 1 stamina workout, and 1 endurance workout each training micro-cycle. Focus is on balance and even development of all 3 categories of running fitness. Racing is done at distances between 5k and HM once every 4-6 weeks. Typical Fundamental Phase Meso-Cycle (3 micro-cycles) Sequence of stress workouts during each micro-cycle: 1) LT Progr. or Wave; Fast Intervals; Long-Easy 2) LT Tempo; VO2 Max Intervals; Long - SS or FF 3) AT Tempo or Progr.; Groove Intervals; Long-Easy Specific Phase The specific phase takes the balanced running fitness established in the fundamental phase and builds it to a peak for a specific race distance. The fundamental phase lasts 6 micro-cycles for a half marathon goal race and 8 micro-cycles for a marathon goal race. A typical specific phase for a half marathon (6 micro-cycles). Sequence of stress workouts during each micro-cycle: 1) LT Tempo; Fast Intervals; Long-Steady State 2) LT Wave; LT Repeats; Long-Fast Finish 3) LT Tempo; VO2 Max Intervals; Long-Easy 4) LT Wave; LT Repeats; Long-Fast Finish 5) LT Tempo; Groove Intervals; Long-Easy (shortened) 6) Short LT Tempo, Goal Half Marathon A typical specific phase for a marathon (8 micro-cycles). Sequence of stress workouts during each micro-cycle: 1) AT Tempo; Fast Intervals; Long-Steady State 2) AT Wave; LT Tempo; Long-Easy 3) AT Tempo; VO2 Max Intervals; Long-Steady State 4) AT Wave; LT Repeats; Long-Easy 5) AT Tempo; Groove Intervals; Long-Steady State 6) AT Wave; LT Tempo; Long-Fast Finish 7) AT Tempo; LT Repeats; Long-Easy (shortened) 8) Short AT Tempo; Goal Marathon Regeneration Phase Following the goal half marathon or marathon race a regneration break is taken. While this may include a few days off from running at the start, this primarily includes easy/regneration running of between 20-60 minutes per day for between 10 and 20 days. I hope at least some of you find this helpful. I'll check back from time to time in case anyone has questions as I know my writing is not always concise or easily understood. Hit the submit button below if you want us to review the post. If you feel this is urgent or want a reply, email us at letsrun@letsrun.com about the post and please include a link to the thread the post is on and what page number/post on that page it is
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