Day

Instructions

Mileage

Sunday

4 miles average normal easy run on grass (if possible).

4

Monday

6 mile run with 2 sets of 6x100 meter buildups in the middle with 1 mile jog between each set. Thus you should run normally for 2.0 miles, do the buildups (2.5 miles total) then run normally for 1.5 miles.

Buildups.  They are not all out sprints. You gradually pick up the pace continuously over the entire distance (in this case 100 meters) so by the end you're pretty much sprinting.  Then you jog an equal distance (in this case 100 meters) and then you repeat - thus pick it up for 100 meters/jog for 100 meters.

Since you are doing 100 meter buildups you could do them on the track as "ins and outs" which means pickit up for the straightaways on the track and jog the curves, but this is totally unnecessary and it's probably better to just do them ona football field or somewhere where you can run with the windeach time. Pick it up for 100 (running with the wind) then turnand around and jog back and do it over. It doesn't even have to be measured. Just pick it up for say 20 seconds and then jog for 40 seconds, pick it up for 20 seconds, jog for 40 seconds.  Or just eye ball what you think 100 meters is.

On the first set, do the first 2 at an easy effort, then 2 at a medium effort and the and the last 2 prettyfast. The second set should be faster than the first set. Onthe second set you can do 1 easy, 2 medium, 3 pretty fast. (For example******

Again, don't worry about timing anything. This is just to keepyou in touch with your speed and feeling a little quick which is important for all races including the marathon.  For the marathon, it's pretty key as it gives one a way to maintain their quickness awithout being a tough workout as the tough workouts are geared towards building strength/aerobic base.

6

Tuesday

6 miles average normal easy run.

6

Wednesday

Shorter run - 4 miles normal easy pace

4

Thursday

7 miles with most of it (perhaps the middle 4 or 5 miles) at a high end aerobic pace.

To refresh your memory, a high end aerobic run was described in the overview section. A high end run isa run that starts off slow but turns into a faster run. Start off slower than your everyday pace and gradually pick it up after you get warmed up.  Keep gradually picking it up until you get into a good groove. Settle into this groove - which should be roughly the fastest pace that feels really good. We like to call this COMFORTABLY HARD.

7

Friday

Ooff - Enjoy your day off. I tried to give it to you on Friday as I know you'll be worn down from the work week and have social activities perhaps.

0

Saturday

4 miles average normal easy run with 3-4 light 100 meter buildups at the end of the run. This is just to ease you back into running after your day off and to keep you fresh for the high week coming next week.

4

Total

Congrats on completing Week 1. PLEASE PLEASE PLEASE Give us a call or email with any questions!!!!!!! It's important that you get into the swing of things and understand what we're looking for from the beginning.

31

Day

Instructions

Mileage

Sunday

Longish Run. 8 Miles @ average normal easy pace. Try to do some on a variety of surfaces (grass/road/trails)

8

Monday

4 mile run EASY. The point of today is just to get recovered from yesterday.

4

Tuesday

Double Run: AM- 3 miles in the morning.

P.M. - 3-4 miles with 2 sets of 6 x 100 meter buildups.
or
Single run of 7 miles  with 2 sets of 6 x 200 meter buildups thrown in the middle. Pick it up for 200, jog for 200, pick it up, jog, etc. Do 6 times then jog a mile and then repeat. Since the two sets of 200 meter buildups will roughly equal 4 miles, do a 1.5 mile warmup and 1.5 mile cooldown.

6-7

Wednesday

6-7 miles with 2/3rds of it hopefully at a high end aerobic effort.  If you're feeling great, you can pick it up and go even a little faster by squeezing the pace down for the final 2 minutes of the high end run. Do this only if you are feeling great! We'd prefer for most of this run to be done on the road but that of course is up to you.

6-7

Thursday

6 miles @ average normal pace

5

Friday

Easy day! 4 miles EASY with 3-4 100 to 150 meter buildups thown in at the end of the run. Run easy as I want you to feel good on your long run tomorrow!!!!!

4

Saturday

Longer Run (I'm not going to call it a long run as it's not even in double digits but on a normal high week this is a long run) of 9 miles. Go at your average normal easy pace but try to pick it up to a high end aerobic pace over the last mile.

We generally have you do this at the end of your long runs. Why? Well scientifically it's so that your fast twitched muscle fibers (the ones that help you sprint) become oxidative (that is they learn to carry more oxygen) as in a marathon you'll need the help of your fast twitch muscle fibers so that you slow ones that are great for distance don't get too worn down. Probalby more importantly, it's great mentally to know that you've got something in reserve!!!!

9

Total

Feeling healthy???? We hope so!!! Remember, that's the #1 goal.  If you don't stay healthy, there's a zero percent chance you'll achieve your goal. Runners are always walking a fine line but it's better to err on the side of caution versus overdoing it.

42-44

Day

Instructions

Mileage

Sunday

4 miles average normal easy run on grass (if possible).

4

Monday

5 mile run with 2 sets of 6x100 meter buildups in the middle with 1 mile jog between each set. Thus you should run normally for 1.5 mile, do the buildups (2.5 miles total) then run normally for 1.0 mile.

Buildups.  They are not all out sprints. You gradually pick up the pace continuously over the entire distance (in this case 100 meters) so by the end of the 100 your going pretty fast.  Then you jog an equal distance (in this case 100 meters) and then you repeat - thus pick it up for 100 meters/jog for 100 meters.

Since you are doing 100 meter buildups you could do them on the track as "ins and outs" which means pickit up for the straightaways on the track and jog the curves, but this is totally unnecessary and probably better to just do them ona football field or somewhere where you can run with the windeach time. Pick it up for 100 (running with the wind) then turnand around and jog back and do it over. It doesn't even have to be measured. Just pick it up for say 20 seconds and then jog for 40 seconds, pick it up for 20 seconds, jog for 40 seconds.  Or just eye ball what you think 100 meters is.

On the first set, do the first two at an easy effort, then two at a medium effort and the and the last two prettyfas. The second set should be faster than the first set. Onthe second set you can do 1 easy, 2 medium, 3 pretty fast.

Again, don't worry about timing anything. This is just to keepyou in touch with your speed and feeling a little quick which is important for all races including the marathon.  For the marathon, it's pretty key as it gives one a way to maintain their quickness awithout being a tough workout as the tough workouts are geared towards building strength/aerobic base.

5

Tuesday

5 miles average normal easy run.

5

Wednesday

Day Off. We're taking it easy this first week!!

0

Thursday

6 miles with most of it (perhaps the middle 4 or 5 miles) at a high end aerobic pace.

To refresh your memory, a high end aerobic run was described in the overview. A high end run is a run that starts off slow but turns into a faster run.  Start off slower than your everyday pace and gradually pick it up after you get warmed up.  Keep gradually picking it up until you get into a good groove. Settle into this groove - which should be roughly the fastest pace that feels really good. We like to call this COMFORTABLY HARD.

6

Friday

Off - Enjoy a 2bd day off. Most weeks will only have one but we're just getting started.  I tried to give it to you on Friday as I know you'll be worn down from the work week and have social activities perhaps.

0

Saturday

4 miles average normal easy run with 3-4 light 100 meter buildups at the end of the run. This is just to ease you back into running after your day off and to keep you fresh for the higher week coming next week.

4

Total

Congrats on completing Week 1. PLEASE PLEASE PLEASE give us a call or email with any questions!!!!!!! It's important that you get into the swing of things and understand what we're looking for from the beginning.

24

Day

Instructions

Mileage

Sunday

Longer Run. 6 Miles @ average normal easy pace. Try to do some on a variety of surfaces (grass/road/trails)

6

Monday

4 mile run EASY. The point of today is just to get recovered from yesterday.

4

Tuesday

Single run of 5 miles  with 2 sets of 6 x 100 meter buildups thrown in the middle with 1 mile jog between each set. Thus you should run normally for 1.5 miles, do the buildups (2.5 miles total) then run normally for 1 mile.

Buildups.  These are not all out sprints. You gradually pick up the pace continuously over the entire distance (in this case 100 meters) so by the end of the 100 your going pretty fast.  Then you jog an equal distance (in this case 100 meters) and then you repeat - thus pick it up for 100 meters/jog for 100 meters/pick it up/jog, etc..

Since you are doing 100 meter buildups you could do them on the track as "ins and outs" which means pickit up for the straightaways on the track and jog the curves, but this is totally unnecessary and it's probably better to just do them ona football field or somewhere where you can run with the windeach time. Pick it up for 100 (running with the wind) then turnand around and jog back and do it over. It doesn't even have to be measured. Just pick it up for say 25 seconds and then jog for 50 seconds, pick it up for 25 seconds, jog for 50 seconds.  Or just eye ball what you think 100 meters is.

On the first set, do the first two at an easy effort, then two at a medium effort and the and the last two prettyfas. The second set should be faster than the first set. Onthe second set you can do 1 easy, 2 medium, 3 pretty fast.

Again, don't worry about timing anything. This is just to keepyou in touch with your speed and feeling a little quick which is important for all races including the marathon.  For the marathon, it's pretty key as it gives one a way to maintain their quickness awithout being a tough workout as the tough workouts are geared towards building strength/aerobic base.

5

Wednesday

6 with 2/3rds of it hopefully at a high end aerobic effort.  If you're feeling great, you can pick it up and go even a little faster by squeezing the pace down for the final 2 minutes of the high end run. Do this only if you are feeling great! We'd prefer for most of this run to be done on the road but that of course is up to you.

To refresh your memory, a high end aerobic run was described in the opening email. A high end run is a run that starts off slow but turns into a faster run.  Start off slower than your everyday pace and gradually pick it up after you get warmed up.  Keep gradually picking it up until you get into a good groove. Settle into this groove - which should be roughly the fastest pace that feels really good. We like to call this COMFORTABLY HARD.

6

Thursday

Off - Enjoy your day off or take the day off on Friday and due Friday's run today.

0

Friday

Easy day! 4 miles EASY with 3-4 100 to 150 meter buildups thown in at the end of the run. Run easy as I want you to feel good on your longer run tomorrow!!!!!

4

Saturday

Longer Run (I'm not going to call it a long run as it's not even in double digits but on a normal high week this is a long run) of 7 miles. Go at your average normal easy pace but try to pick it up to a high end aerobic pace over the last mile.

We generally have you do this at the end of your long runs. Why? Well scientifically it's so that your fast twitched muscle fibers (the ones that help you sprint) become oxidative (that is they learn to carry more oxygen) as in a marathon you'll need the help of your fast twitch muscle fibers so that you slow ones that are great for distance don't get too worn down. Probalby more importantly, it's great mentally to know that you've got something in reserve!!!!

7

Total

Feeling healthy???? We hope so!!! Remember, that's the #1 goal.  If you don't stay healthy, there's a zero percent chance you'll achieve your goal. Runners are always walking a fine line but it's better to err on the side of caution versus overdoing it.

32