Hey everyone, I have used Pete Pfitzingers training program peaking at 85 mpw. I want to do more mileage. Should I follow his 100+ plan or is there another program out there that is highly advanced? I want to put in the time it takes to do well.
Hey everyone, I have used Pete Pfitzingers training program peaking at 85 mpw. I want to do more mileage. Should I follow his 100+ plan or is there another program out there that is highly advanced? I want to put in the time it takes to do well.
Advanced? What does that mean? Never understood why people categorize training like that. In general we all do the same training i.e. easy volume, some lactate threshold stuff, some leg turnover stuff, hills and some other stuff I'm probably forgetting. But in general the only real difference from let's say a 5 minute miler and a 4 minute miler is the amount of volume they are doing and the speed at which they are doing there speed work at. Here's some examples of "advance" training to get my point:
Wilson Kipsang 2:03 marathoner:
Mon am 70 minutes steady pm jog
Tues am track session
Wed am 70 minutes pm gym
Thurs am fartlek pm jog
Fri am 60 minutes pm gym
Sat long steady run
Sun off
Deek training 2:07 marathoner:
Mon double
Tues am hill session pm run
Wed am mid week long run
Thurs am deek quarters pm run
Fri double
Sat am often do a race pm run
Sun long run
Kenny Moore 2:11 marathoner training
Day 1: long run
Day 2: easy double
Day 3: easy double
Day 4: track session
Day 5: easy double
Day 6: easy double
Day 7 track session
Day 8 easy double
Day 9: easy double
From these three examples we can learn a few things. One, more complexity does not mean better. Two, all touch on speed even though they were marathon runners. A lot of marathon runners only focus on mileage, but forget to touch on the other end of the spectrum. This is what cut Alberto Salazar career short. Three, long run. Kenny Moore experimented and found he did better with even longer long runs up to 30+ miles long. Deek did two long runs per week. One would be a steady over hills the other would be over flat terrain. Kipsang did his in a bit slower than marathon pace. Four, consistency. Deek basically did the same week for years. People get all caught up with science. When in reality running is simple. So, keep it simple. Remember K.I.S.S. Do a good amount of volume, some speed work and be consistent.
When in reality running is simple. So, keep it simple. Remember K.I.S.S. Do a good amount of volume, some speed work and be consistent.
I will KISS: look at Daniels’ 12 week plan, meant to serve as the final build up for a well trained (sub) elite marathoner.
Hansons also documents a build up for their elite athletes in the back of their marathon book. Perhaps this would even be called "super advanced" as their middle program is already called "advanced."
Anyways, I believe it's over 100 miles for pretty much every week.
I also like finding the various pros on Strava and seeing what they're doing. It would pretty much be example 4 through whatever in relation to what Sand Dunes posted. Lots of easy doubles, something faster, and a long run, often with some quality work in there.
Steve Magness science of running
Think Pete phitz has most volume of all the popular training programs Daniels Hal higdon Martin and coe
sjm85 wrote:
Steve Magness science of running
Up to 130mpw
easy runs 4 days per week
long run one day per week,
2 days at marathon pace or under, mile repeats, 5 to 12 k.
2 months or sol
taper.
come in a little undertrained if anything.
massage this schedule to suit your makeup.
the end.
there is no secret mileage total for anyone, anytime. the same guy might do 130 miles for one marathon and 110 for the next, depending on a number of factors.
mileage is what you can handle, if you are not feeling good and strong at some point in your week, you take a day or two off, and drop the mileage a bit, then resume, don't sacrifice the quality days.
you can do two or three light gym sessions with the light days.
maybe a long run every 10 days is better, which makes a cycle of 3 quality days 8 easy days and one long run.
with all said, the weekly cycle is recommended for all but world class.
longjack wrote:
easy runs 4 days per week
long run one day per week,
2 days at marathon pace or under, mile repeats, 5 to 12 k.
2 months or sol
taper.
come in a little undertrained if anything.
massage this schedule to suit your makeup.
the end.
This is basically right. Long tempo (40 mins) under goal MP also would be good.
Pfitzingers plans work very, very well. Use his 85 mpw plan and add some ez miles, or follow his 100+ plan.