Popular Marathon Training Cycles

I hate to bump my own thread, but I'd really love to get some input!

just run baby

Cycle is a generic term. You seem to be focusing on the micro-cycle which is usually a week. Some people, however, put themselves on 10 day cycles (they're special). The micro cycle is a small part of the whole of a marathon training macro cycle--which for Geb, you said was 52 weeks, for me is 24 weeks, and for Tomescu-Dita who did Chicago after the Olympics is more like 8 weeks.

I like a 24 week cycle--which is also strongly evinced by Daniels. Daniels, however, focuses on doing very linear training building from one workout system to the next using 4-6 week meso cycles. I prefer I Canova or Hudson non-linear model which incorporates all the workouts you will do in every part of the cycle. The purpose of the cycle is to increase the distance of the workouts at the same intensity throughout the cycle to build to goal workouts (personal sample: 16 at marathon pace, 2x9 at marathon pace, 6x1 at 10k pace, 10 at tempo pace etc....)

@ just run baby --> in college, my max has been 85 mpw, and that only for a short while, so before anything else, I'll be doing a mega base training phase where I will build up to something much higher, hopefully around 100 mpw or so.

@ Alacrity --> yes, I'm interested in both macro and micro cycles. I like the idea of simply trying to increase the distances of workouts to get to a goal. To make sure I have that correct, would a progression be something like...

10 miles @ marathon goal pace

2x7 miles @ marathon goal pace

2X9 miles @ marathon goal pace

18 miles @ marathon goal pave

... be the progression over a month and a half or so? I could definitely see myself doing something like that. As far as the micro cycle goes, would you pepper a phase like this with workouts that work other systems, or would you focus on one energy system per micro cycle?

I know under the Daniels program he has 6 weeks base, 6 weeks of tempo work with other stuff mixed in, then 6 weeks of hard interval work, then 6 weeks of sharpening (something like that, I don't have the book in front of me). How do you do something like that, while incorporating the Canova/Hudson buildup of workouts over time?

You do a marathon, or any peak race. Take 2 down weeks, then start building. The first week perhaps you do 8x:45 secs at 3k-10k pace and 2 miles progressing down to MP at the end of your long run. Do this for 4-8 weeks until you are doing perhaps 8x2-3:00 min at 10k and 6 miles at MP during your long runs. This is your preparatory phase.

Next you will work in your specific phase. Here one week may just have one workout being 8 miles at MP in the beginning. Perhaps 3-4 weeks out from your goal marathon you will do 16 continuous at MP. Another week may have you doing 6x1 mile at ~HM pace ( or hour race pace) and a second workout of 2x5 at MP. Later in the cycle (3-5 weeks out from goal race) you may do 5x3 at ~HM and 2x9 at MP. In turn, another week may have you starting out with 8x2-3min fartlek at 10k pace and 4 tempo. Later in the cycle you may build to 6x1 10k and 10 at tempo.

Build the workouts slowly throughout the 24 week cycle if that is your macro cycle. As a beginner trying to build you base I'd suggest 24 and save the shorter cycles for your 30s when you base is beastly.

Go with the hanson 9 day week.

ODD WEEKS

1. Long

2. recovery

3. recovery

4. tempo or long repeats

5. recovery

6. recovery

7. tempo or long repeats

8. recovery

9. recovery

EVEN WEEKS

1. Long

2. recovery

3. recovery

4. short repeat on track

5. recovery

6. recovery

7. tempo or long repeats

8. recovery

9. recovery

Yeah, I'm not really even planning on running a marathon until about 4 years after undergrad. I'm going to be trying to get in marathon-type miles, but my focus will be on 5k/10k at first, then half marathon. I'm going to try a full marathon in 2011 or 2012 when I know my body is ready to really RACE one, then I'll have 4 years to try to hit a Trials qualifier by my late 20s in 2016 (I just turned 21 two months ago).

OK, so I wrote up this plan for myself based off of Geb's 20/12 alternating cycles, and then micro cycles withing that. I guess what I'm shooting at here is the question, what would YOU change?

20 week cycle

-6 weeks base (no workouts, just lots of miles)

-4 week cycle, focusing on threshold work

-4 week cycle, focusing on interval work

-4 week cycle, focusing on speed and economy

-Extra easy week, followed by race week

The 4 week cycles would have good mileage, a long run, and two workouts, a schedule for which would look like this...

1) main workout for the cycle, tempo

2) main workout for the cycle, interval

3) main workout for the cycle, repetition

4) rest week (no workouts)

Pick your poison, but I think you are being too linear in your training. You're using an antiquated training model.

Alacrity wrote:

Pick your poison, but I think you are being too linear in your training. You're using an antiquated training model.

I guess I'm still missing your point. How would you take the plan I posted above and change it?

themanontherun wrote:

Yeah, I'm not really even planning on running a marathon until about 4 years after undergrad. I'm going to be trying to get in marathon-type miles, but my focus will be on 5k/10k at first, then half marathon.

Then why did you use the subject "Popular Marathon Training Cycles"?

birdman of alcatraz wrote:

Then why did you use the subject "Popular Marathon Training Cycles"?

I'm planning my training out pretty longterm, though just in general for now, so I will have 3-4 years of marathon-style training under my belt before I actually try to go out an really race one. I will still be running shorter races, but only to keep my competitive edge during that time.

The purpose of this thread is to see what kind of macro and micro cycles of training people go through when training for a marathon, so I can begin to implement them once I start training on my own.

themanontherun wrote:

Alacrity wrote:

Pick your poison, but I think you are being too linear in your training. You're using an antiquated training model.

I guess I'm still missing your point. How would you take the plan I posted above and change it?

by not running one specific type of workout for several weeks straight and then switching to workouts that work on a different energy system. alacrity mentioned canova's and hudson's training plans as an example of non-linear training methods....non-linear meaning that every energy system is worked on throughout the year. the only time they have their athletes do one specific type of training more than others is during the last 4-6 weeks before your peak race...in your case the marathon. in simple terms...use several different paces in your training!

i have made the mistake off running too many of the same types of workouts before...you might feel great and run great for several weeks, but you will hit a point where your training/performances will plateau or even decline.