Marathon Specific Training Program

easy pace is approximately 115 to 120% of marathon race pace.

recovery runs: pace is as slow as you want it to be and distance is about 50% of easy distance runs

Suggested Marathon Taper:

Day 1: Recovery Run

Day 2: Easy Distance Run

Day 3: Easy Distance Run

Day 4: 80% of Easy Distance Run

Day 5: 10 miles @ marathon race pace

Day 6: 80% of Easy Distance Run

Day 7: Easy Distance Run

Day 8: Recovery Run

Day 9: 80% of Easy Distance Run

Day 10: 60% of Easy Distance Run

Day 11: 40% of Easy Distance Run

Day 12: 20% of Easy Disatnce Run

Day 13: Marathon Race

Adjust as needed.

A 22miler faster than marathon pace (and according to you you repeat this schedule 3x, so its 3 runs like that. If any person is able to do that once its pretty impressive but doing it 3x before a marathon will kill them)? that makes no sense especially when all your 10K, 10mile runs are slower than marathon pace.

You're emisreading.

Faster than MP would be 99% minus. Greater than 100% is slower.

MarathonMind wrote:

You're emisreading.

Faster than MP would be 99% minus. Greater than 100% is slower.

No your program is screwed up. No one writes it that way.

not sure what your problem with math is, But I'll explain anyways.

6:00 per mile = 360 seconds.

360 seconds x 107.5% = 6:27

So 107.5% of a 6:00 per mile marathon race pace is 6:27.

Thought that was pretty self explainatory but maybe not.

If your marathon race pace is 6:00 then:

90% would be (360 x .90 = 324) = 5:24

95% would be (360 x .95 = 342) = 5:42

107.5% would be (360 x 1.075 = 387) = 6:27

115% would be (360 x 1.15 = 414) = 6:54

120% would be (360 x 1.20 = 432) = 7:12

marathon coach wrote: not sure what your problem with math is, But I'll explain anyways.

6:00 per mile = 360 seconds.

360 seconds x 107.5% = 6:27

So 107.5% of a 6:00 per mile marathon race pace is 6:27.

Thought that was pretty self explainatory but maybe not.

Actually, while you've made it clear now what you mean, it is in fact your math that is bass-ackwards ;-)

Pace is a measure of speed, or distance divided by time. Pace doesn't mean the number of second to cover a distance, or time/distance. A greater pace (like 105% of some pace) means you cover a greater distance in the same time, or run faster.

The other dude's confusion was perfectly legitimate. Now that you've explained your intent, your workouts make more obvious sense. But your terminology is still wrong, and the other dude's math was right.

This was an unsolicited public service announcement.

Very solid plan. Reminds me of Kevin Beck's Marathon Program:

http://runningtimes.com/rt/articles/print.asp?id=4835

I certainly understand your point but it can be looked at several ways. A pace in this case is a certain number - such as the pace per mile you desire to run a marathon in.

Lets say desire to run a marathon in 2:37, this pace is 6:00 per mile. So marathon race pace is defined and set at 360 seconds. And 90% of 360 seconds is 324 seconds.

I agree with you if you are talking about pace in the abstract or general term but when its a defined number my description is accurate.

Either way, now that I'll explained how to interput it the focus of this thread can go back to the program as was intended.

I apologize for any confusion I caused in the way I described the speed at which these workouts should be run.

I think Kevin Beck has a solid program as well but there are some significant differences.

Personally, I like yours better. I really don't see the need for the hard intervals Beck prescribes.

seiad wrote:

Personally, I like yours better. I really don't see the need for the hard intervals Beck prescribes.

Thank you. I agree with you on the intervals. Experience has shown there is very little benefit to regular running of faster than 90% of race pace for distance runners. Many top coaches, such as Renato, have stated they concur.

"You're emisreading."

....can't let you get away with that one, man.

Why don't you start over and post the schedule again. This time maybe present it as "7.5% slower than MP pace" or "10% faster than 10k pace", for the sake of the mathematically challenged(like me).

Then we can get back into it.

I was confused by it for about two seconds, but if you can't figure out what he meant, then you lack common sense.

What I find odd about the program is how hard it has you doing your long runs. 107.5% of marathon pace for 20-22 miles? Dang, that's close to race effort. What level runners are using this? If they're slower runners, maybe it's possible. But for a 6:00 pace runner to run 6:27 pace for a 20-22 miler?? Seems awfully hard.

Pfitzinger says to run 10 to 20% slower than marathon pace. Original poster, do you disagree?

I've run 3 marathons and am still trying to solve the mystery of what is the best pace for my long runs.

not hard to figure out wrote:

Original poster, do you disagree?

I've run 3 marathons and am still trying to solve the mystery of what is the best pace for my long runs.

I recommend 3 types of long runs:

1) 24-26 miles at an easy pace which I define as 15-20% slower than marathon race pace

2) 20-22 miles at a steady pace whihc I define as 7.5% slower than marathon race pace

3) 14-16 miles at marathon race pace.

All three are taxing workouts which is why I have 3 recovery/easy days after them, but they are not and should not be race efforts. If they are then your goal marathon pace is too fast.

While slightly different all three workouts have their specific place in the rotation and build off each other, much as the mid week workouts do. The longer slower ones build strength for the shorter faster paced ones and the shorter faster paced ones build speed and efficiency needed for longer slower ones.

This program was designed so that each workout feeds off of previous ones building the combination of strength and endurance needed to successfully race a marathon.

It has proven successful for runners ranging from 4 hours down to 2:15 (and hopefully soon even faster).

In high school I was a low mileage/high intensity guy. I ran 1:59, 4:23, and 9:28 by the time I graduated. Now I'm in college training solo for longer races. I'm focusing on the 10k this outdoor season and have long-term goals of 25:00 8k in cross country next season. Basically, I am without coaching and was wondering if your marathon training plan can translate for shorter races? What types of workouts would you emphasize? How important is the long run? I'm at 70 mpw, generally running most runs 6:10-6:45 pace depending on the day without any workouts yet, aside from make-shift fartleks. I realize 10k isn't quite your specialty, but I found your marathon training cycle fascinating and would like to hear more of what you might know.

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