Which training programs on this board or in books are good ones for post-collegiate runners who are looking to move up and run their first marathon in sub 2:40 in early march, given that they have never been a high mileage person before? (<75/week avg).
Also, what about the Jack Daniels training plan (B in his book)?
bump
This is a plan that has been tossed around here several times, I really liked it and saved it. I believe it comes from Joe Rubio.
MARATHON OUTLINE
Intro: This program is designed for post-collegiate distance athletes looking to compete at the marathon distance. Also appropriate for 5k/10k types who much prefer higher mileage programs to those programs based more on track work.
This particular training program is based on the principles of progression and multi-paced training and has consistently resulted in jump in performance for a number of athletes who have followed it.
TRAINING OUTLINE
Break (2 weeks 11/20-12/3): 50-60% weekly mileage
-Training goals: Mentally recover from previous XC season and transition into training for the upcoming track season.
Areas of Training Emphasis
-Run 1-2 recovery weeks. No primary workouts, just run easy. Best if athlete runs daily, length of runs up to the individual.
-If XC season is done at PA’s, re-establish consistent training weeks following the 2 week break. This means get your weekly miles back up to the spring goal levels after your break starting 11/20 and pick up the program with the others starting 12/4.
Transition Period (8 weeks 12/4-12/31 and 1/1-1/26): 80-100% weekly mileage
-Training goals: Consistency, patience, establish the building blocks of future marathon success. Emphasis on aerobic fitness, solid nutrition and injury prevention.
Areas of Training Emphasis (in order or priority)
-Aerobic fitness through mileage buildup, longer runs, double days.
-Mid week longer runs at strong efforts in hills if available
-Anaerobic conditioning (tempo runs)
-Short intervals and hill reps
-Pace of workouts should be controlled. Paces based on comparison charts.
-Not the time to race workouts
-Paces established by current race performances or by best conservative guess btw coach and athlete.
Areas of Ancillary Training (in order of priority)
-Injury prevention.
-Drills and/or strengthening exercises to prevent recurring injuries are a priority
-Develop solid patterns of sleep and nutrition
-Flexibility
-Strength development
Weekly Training Schedule 12/4-12/31. 85-100% weekly mileage
Sun: Easier long run (20-25% of weekly mileage). 14-16 miles
Mon: Maintenance run
Optional second run of 20-40 min easy.
Tues: 3 x 3 x hill reps or Easy Recovery run + 6-8 x 200’s at 3k
Optional second run of 20-40 min easy.
Wed: Hilly longer run at easy to moderate effort. (12-15% of weekly mileage)
Thurs: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Fri: 10-12 x 1k’s at MP or 6-8 miles at 80%.
Optional second run of 20-40 min easy.
Can substitute race for workout if desired. Races during this stage should be CONTROLLED
Sat: Maintenance run
Optional second run of 20-40 min easy.
Easy week: 12/25-12/31:
-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
Weekly Training Schedule 1/1-1/26. 85-100% weekly mileage
Sun: Easier long run (20-25% of weekly mileage). 16-18 miles
Mon: Maintenance run
Optional second run of 20-40 min easy.
Tues: 3 x 3 x hill reps or 15-18 x minutes (60 sec on/off)
Second run of 20-40 min easy.
Wed: Hilly longer run at strong pace on up-hills and final stages of run if feeling heroic. If not, just cover the distance. (12-15% of weekly mileage)
Thurs: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Fri: 2-3 x 5k’s at MP or 5-6 x 1600 at 10k/tempo.
Second run of 20-40 min easy.
Substitute race for workout if desired. Races during this stage should be CONTROLLED
Sat: Maintenance run
Optional second run of 20-40 min easy.
Easy week: 1/22-1/28:
-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
Optional Supplemental Training (if you have the time to fit this in WITHOUT sacrificing your energy levels for the training above, go for it)
Sun:
Mon: Weights (circuit training, yoga or pilates)
Tues:
Wed: Massage after run.
Thur:
Fri: Weights (circuit training, yoga or pilates)
Sat: Form/speed and/or hurdle drills
Races
-Cal 10 (optional)
-Castle to Coast as tempo run
-Super Bowl 5k-10k (optional)
Race Prep Period (8 weeks 1/29-2/25 & 2/26-3/25). 90-100% weekly mileage
-Training goals: Maintain consistency and patience, incorporate multi-paced training around marathon speeds (400-tempo) as race prep. Workouts and races are still very much controlled. Races during this period focus primarily on testing current levels of fitness.
Areas of Training Emphasis (in order or priority)
-Maintain longer runs, double days, hillier mid week longer runs at a strong effort.
-Anaerobic conditioning (tempo runs)
-VO2max intervals
-Short intervals
-Pace of workouts still controlled. Paces based on comparison charts.
-Not the time to race workouts
-Paces established by current race performances or by best conservative guess btw coach and athlete.
Areas of Ancillary Training (in order of priority)
-Injury prevention
-Maintain solid patterns of sleep and nutrition
-Flexibility
-Strength maintenance
Weekly Training Schedule 1/29-2/25. 90-100% weekly mileage
Sun: Easier-moderate long run (20-25% of weekly mileage). 18-20 miles
Mon: Maintenance run
Optional second run of 20-40 min easy.
Tues: 8-10 x 1k at 10k or 2 x 2 miles in/out 400’s
Second run of 30-50 min easy.
Wed: Longer run on terrain similar to marathon course and final stages of run at a strong effort. (12-15% of weekly mileage)
Thurs: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Fri: 4-5 x 2k at MP/1k’s at 20-30 seconds slower continuous or 4 miles at MP/4 miles at tempo w/ 800 jog w/ 6 mile warm-up.
Second run of 30-50 min easy.
Sat: Maintenance run
Optional second run of 20-40 min easy.
Easy week: 2/19-2/25:
-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
-Hard 10k-half marathon or 13 at MP to test fitness following easy week.
Weekly Training Schedule 2/26-3/25. 90-100% weekly mileage
Sun: Easier-moderate long run (20-25% of weekly mileage). 18-22 miles. Your longest long run should occur 5 weeks before the target race. After this date, it will do more harm than good.
Mon: Maintenance run
Optional second run of 20-40 min easy.
Tues: 5-6 x 1600 at 10k or 4 miles in/out 400’s
Second run of 30-50 min easy.
Wed: Longer run on terrain similar to marathon course and final stages of run at a strong effort. (12-15% of weekly mileage)
Thurs: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Fri; 3-4 x 5k at MP/1k’s at 20-30 seconds slower continuous or 4 miles at MP/4 miles at tempo w/ 6 mi warmup.
Second run of 30-50 min easy.
Sat: Maintenance run
Optional second run of 20-40 min easy.
Easy week: 3/19-3/25:
-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
-15 miles-30k at MP to test fitness following easy week if marathoner. 5k or 10k at Stanford if 10k.
Marathon Taper (3 weeks). Can also be used for target 10k. 3 weeks from target race = 90%, 2 weeks from target = 80%, week of target race = 60% weekly mileage
-Training goals: Time to mentally and physically prep for the job ahead.
-Most ancillary training is dropped.
-Workout rotation similar, just cut by the above recommended %.
-10 days from target race = race specific workout ie. 3 miles at MP, 2 miles at tempo, 1600 at 10k, 800 at 5k or 12-14 miles w/ final 4 at tempo.
Suggested Final week:
Sun: 11-12 mile light progressive run with final 1600 on track of SS/JT.
Mon: Maintenance run at 60% of last month’s Monday run
Optional second run of 20-30 min
Tues: 6 x 1k at 10k or 3 miles of in/outs
Second run of 20-30 min easy
Wed: Easy 40-60 min
Thurs: Easy 30-40 min finishing w/ 4 x minutes
Optional second run of 20-30 min easy
Fri: 30-40 min easy
Sat: 20-30 min easy = light shake out strides
Optional second run of 10-15 min easy
Sun: 10 min walk/jog first thing out of bed.
Marathon.
i would reccomend al lawrence's book the self coached runner. very good book (actually al lawrence has 3 books) but does not get mention on the boards.
One of the better online training programs. Ran my PR using it...
Hansons Plan is good too
bump
Search Renato Canova's plan. I think letskrong.com may have a full run down of it. It's in PDF form somewhere on the web. Canova's credentials speak for themselves.