I received an interesting question from an HMM user. Essentially, the athlete asked…
A number of loyal HMM followers have posted an interesting question that is not entirely addressed in the book. When approaching speed work, should I use my equivalent speed work or my actual speed work? This is a very relevant question to consider. Since our speed is in the beginning of the training plan, we don’t want it to be too fast or we will overcook ourselves before making it to the starting line. On the other hand, we don’t want to train too slow and not add get enough training stimulus.
What will happen most of the time is a person may have some shorter races under their belt, maybe even some marathons. For their next race, they have a set goal- say qualify for Boston or break four hours. So, what they will do is plug that goal time into a calculator and then just take down the training paces based on that time. What will happen from time to time is that the paces for the speed work won’t line up with what they have actually run. What should they do?
Like I said above, you really need to balance training too hard with not training hard enough. You also have to be consider what the goal of the speed work is for a marathon training segment. Our goal during the marathon is getting in work that’s faster than marathon pace, not necessarily getting faster in the 5k/10k distances. Along with that, you should really consider if running the faster of the paces may feel fine now, but will it dig a hole that’s too deep to get out of when the training gets into higher volume, longer tempos, and longer long runs? What’s unfortunate is you may not find that answer out until it’s too late.
When should I use the faster of the two paces?
Ok to use:
- You have one through a marathon training segment before
- You recover well
- Aren’t taking big jump in training
If you can check two of the three off from this list, then I think you will be ok going with the faster of the two pace options (actual versus equivalent). For the most part, I feel like this will fit more advanced runners who can be a little more aggressive. However, don’t be afraid to dial back if you get a few weeks in and aren’t responding well. It’s better to adjust now and avoid burnout.
- You have struggled with overtraining in the past
- Don’t recover well from speed
- Are trying to make a big jump in training
If this is describing you, I say take the conservative approach and give yourself a better chance at success. This is especially true if you are a beginner at the marathon and venturing into uncharted territory.
The best thing to do, is look at your numbers and then look at your schedule. If the schedule is already looking daunting to you, then don’t make it harder than it already is. If you’ve been through a few before, and know what your body needs, then be a little more aggressive. As with all things, monitor how you are feeling and make sure your general recovery strategies are in place. Set yourself up for the best possible opportunity for success when it matters- race day!
The last 4-6 weeks of your marathon training means a lot is going on. You are tired, you are hungry, and the training is at its most grueling. So many times one of two things happen. One, the training gets scaled back because that always seems to be the easiest to blame. The truth is that is the source of your dilemma, but also necessary. The second thing that can happen is a runner can push through or neglect certain things and become overlooked or injured. You can see our dilemma here. There is a delicate balance between following the plan versus crossing the fine line of cumulative fatigue and overtraining. The truth is, that we focus all our success and our failure on the numbers of the calendar when there’s so much more to this jigsaw puzzle of marathon success. So, what I have done is compiled my top 5 list of things that need to be done during these last weeks of training to make your marathon as successful as possible.
Check your shoes.
Anyone who follows the Hansons Marathon Method (HMM) knows, you put in a lot of mileage. Let’s say you averaged 35 miles per week for the first 12 weeks of the program. That means you’ve put in 410 miles by the time you reach the hardest part of the training! Given that info, you’ll easy put on another 300 miles over the remaining 6 weeks, plus the marathon itself. Many of the athletes in our groups get to the meat and potatoes and start feeling their body beginning to break down. New shoes will help in a big way!
Practice your fuel plan!
I cannot stress this enough. By now you should have decided what you are using, especially if you are just going with what the race is offering. You should be practicing fueling on tempo runs and long runs. You should be trying at the intervals you are going to be taking in nourishment during the race. So, if you are taking gels at 45 minute intervals, practice at those intervals. If you are taking cups every two miles, maybe invest in a handheld and practice at those intervals. Missed our talk on GI distress? View Here
Make your day to day recovery a top priority.
I’m not talking about dropping $1500 on compression boots or $90 on a cryotherapy three pack. I am talking about the simplest forms of recovery that are most often overlooked.
- Adequate protein intake. What is training? It is the purposeful breakdown of tissue in order for that tissue to adapt to higher workloads. If you don’t provide the muscles with the ingredients you need, you just continually break down tissue. Then you are broken down. 20 grams of high quality protein for every meal, after exercise, and before bed.
- Replenishing glycogen: You don’t have to carboload every day, but if you did a workout, you need to replenish those glycogen stores. SOS days and Long runs at this point of the schedule? You should aim for 5-7 gram of quality carbohydrate per kilogram (weight in pounds and divide by 2.2) of bodyweight.
- Rehydrating: Know your sweat rate. Weigh yoursell (butt naked) before and after your runs. Know how much you are sweating and replace that fluid throughout the day. Don’t be surprised if you are drinking 2-3 liters of fluid a day. Set an alarm at 15 minute intervals to remind yourself if you forget to drink.
- Rest: High quality sleep. That protein before bed will help. Lay off the tablets, smart phones, and tv in bed. Make it cool and dark. If you can’t get 8-10 hours a night, make sure the 5-8 hours you get are quality!
Race strategy finalized.
This means goal pace settled on for the most part. It also means how you are going to break the race up. How are you going to approach the hilly sections? How are you going to approach the flats? Where are you going to try and make a move? How long are you going to hold back for? Finalize and visualize the rest of the way in. Look for course videos on the race website or YouTube to help you picture the race as it is unfolding.
Understand the difference between cumulative fatigue/aches and pains versus a developing injury.
This is number 5, but it should probably be number one. Cumulative fatigue is when you are tired, something is sore, but not sure if it is one thing or everything. You step out the door and wonder if you’ll make it through the run. You finish the run and you are surprised that you were actually on the faster end of your easy pace range. Huh, how did that happen? On the other hand, over training is when you feel all those things, but you are slower. In fact every run gets slower and slower. If that’s the case, you’ve crossed over and need to talk to a coach about what to do. Third, an approaching injury is when one specific thing hurts. Or maybe it takes it longer and longer to warm up on a run. It continually worsens over a few days. If that’s where you are at- see a physician who runs and let them treat you. Don’t just accept the idea of taking time off as that only heals symptoms, not the cause.
If you can abide by these five items, you can survive your last 4-6 weeks of marathon preparation. Don’t fall into the trap of blaming training runs on lack of attention to detail. Finally, take these last few weeks on a day to day basis. It is hard, that I fully understand, but it will all be worth it in the end!
We have talked before about tapering and general race strategy ideas. We talk about several of these topics over the course of HMM. However recently an interesting article was posted on online that looked at 80 million runs logged on Strava. It shows some interesting numbers based on a wide spectrum of runners. It also prompted me to look at and update some of our specific race strategy ideas.
I’d like to preface the actual data that the mentioned article provides as this will help clarify some of my ideas about pacing and race strategy.
..most 3-4 hour marathoners (regardless of gender) were logging an average of about 35 miles a week. 4-5 hour marathoners logged an average of 25-30 miles per week. This is valuable data when we look at pacing but I wish they would have broken up the groups a little more. Instead of 60 minute groups, it’d be great as a coach to see 15 minute separations. There’s a big difference between a 3 flat marathoner and a 4 flat marathoner. Those differences get even more visible the faster one gets.
Secondly, in both the 3-4 and 4-5 hour groups, the breakdown of weekly mileage looked like this:
|45% of volume was runs less than 5 miles|
|39% 5-10 miles|
|9% 10-15 miles|
|8% 15+ miles|
What does this mean?
Well, there’s probably a number of ways to look at this. However to me, it represents what we talk about all the time. That is that a lot of folks in this range are sold the idea that you put in a few very short runs during the week and then make up a bunch of miles with a long run that’s completely inappropriate for the overall mileage. The reasoning: I’m running 4-5 hours, so I just need to be able to cover the ground. Will it get the job done? Clearly, but it’s such a painful experience.
To further my head scratching, most runners in these two time brackets hit their peak mileage at 4 weeks out from their goal race. After that, began a significant reduction in mileage over the next month. BTW when I talk about head scratching, it’s not at the runner, it’s at the idea that people are selling these ideas. What I mean is, for these two groups of runners, a month is an incredibly long time. On the one hand, it’s a couple more weeks to gain more fitness. On the other hand, when training is cut out, it’s a few weeks to actually LOSE fitness.
When we are looking at low mileage, slower runners, having a big drastic taper doesn’t make much sense because they haven’t been training maximally to begin with.
There’s less overall training over a specific block of time.
What’s my point with all of this? Well, there’s a few points I want you to take away. The first is that even if followed 80% of our training plans, you are vastly more prepared than the majority of competitors in your time groups. Why, because you’re running more mileage, more pace oriented work, and training to get better (not just survive). Secondly, because of that, I believe you are above these averages and ready to run above the averages.
Now, reading through all this data made me ask questions too. The main one, was “how does training affect pacing?” As someone pointed out on our coaching group, the experience of a 4-5 hour marathoner is incredibly different than a 3 hour marathoner. What I believe they are referring to is how they approach their pacing in a race. Unfortunately, I was unable to find much more than “if you train more, you’ll run faster.” I did find an article online from a coach laying out a blueprint to break 4 hours.
It basically outlined, start out fast and hold on. To me, that sounds like absolute torture.
I will say this, though. If that’s how you have trained, then that’s your best bet for success… if you trained with our program, you are strong enough to avoid that race strategy! You won’t have to try and put massive amounts of time in the bank early on, knowing that you’ll be making large withdrawals over the last 10k. This is true regardless of whether you are a 2:30 or a 5:00 marathoner. With that, let’s discuss pacing strategies for the spectrum of marathon runners. How I’ll do it is from pre-race through the finish line.
The first question is should I warm up? The second question is, what should I do for a warm up In this section, the answer isn’t the same for everyone. In general, the faster you are, the more you should be doing. For all of us, though, we have to balance being ready to run vs. conserving precious energy stores.
Sub 3:15 Marathoners
For you, performance is key, so the pump has to be primed and ready to allow you to get into a pretty fast race pace and settle in. I recommend a ten minute light jog, followed by some dynamic stretching and possibly a few strides. Time this out so you can hit the restrooms and get to the starting line on time.
This is probably an individual choice here. I would say if you tend to go out too hard in races, you may want to actually decrease the amount of a warm up. I have found that this will naturally inhibit your decision to go out too fast and lead to a more desirable conservative start. You should also consider the race itself. If it is a smaller race, you can probably do a light jog and dynamic warm up (this group can skip the strides) and get to the starting line just a few minutes before the start. If it’s a bigger race, you might literally be corralled in for 20-30 minutes, or longer! If that’s the case, you might want to limit drastically what you do for a warm up. If you jog 10 minutes and then stand in a corral for that long, you will lose any benefit a warm up provided and simply wasted some energy stores.
For many of you, your average pace for the marathon will actually be slower or what you run during the race. The way the corral systems work, you’ll also be the last in line to cross the start line. You can choose to view this as a negative, which is understandable. However, the positive is that your walk to the start line (especially in a major marathon) will actually serve as a decent warm up. Someone asked a question about a dynamic warm up to help decrease the time they would lose, but I don’t know. I feel the same applies to this group. If you are in a corral for a long time (15 minutes, or more) then it might not make sense. If it’s a smaller marathon and you can do a dynamic warm up, jump in your place, and start within 15 minutes, then it might be a good idea. I just think your environment will dictate what you can and should do.
The one piece of advice I give to all marathoners is in regards to fueling.
When you get to within 15 minutes of your start, take your first gel or whatever you are going to use for calories.
This ensures that your first calories aren’t coming from glycogen, and if they are, these immediate calories balance things out. Some people will say, but what about the insulin response? This is when you take sugar (carbs) in and then insulin response and you have a blood sugar crash. This is nonsense since you are going right into exercise. It’s going to be used before the body even tries to store it. However, for that to work, it has to be done within that 15 minute window. I don’t even care if you are crossing the start line and take your gel.
Early Miles (0-6)
Regardless of your pace, the start is imperative to how the rest of your race will go. The goal is to settle into goal pace as soon as you can. I realize that you may be dodging people in the first few miles but, stay calm about it. Don’t make any silly moves just to get around a slower group. Bide your time, try to take any tangents and then make your move when the opportunity arises. You might be a little faster here without even trying. It is ok for the first couple miles, but after that, you really should be settled into pace.
Speaking of pace, what’s the standard deviation in pace?
The faster you are, the smaller that range is.
For the 3:15 and faster crew, you are looking at a range of 5 seconds, maybe 10 seconds per mile either fast or slow. For 3:15-4:00 hours, I’d give yourself a range of +/- 10 seconds. Beyond that I’d say 15 seconds fast or slow is your max deviation.
Now, two things come to mind when giving these ranges. The first is, don’t read that as, “oh I can be x seconds fast and be ok.” That’s not how it works. What I am saying is that you’ll have some fast miles and some slow miles. If you can keep that range you’ll average out to be pretty dang close to your goal pace. If you are consistently fast early on, which is easy to do, there’s a good chance you’ll pay dearly for it later on. Conversely, if you settle into a pace and it’s slower, now is not the time to panic. It’s early and there are ebs and flows to the race. Don’t try to force a faster pace. Stay relaxed and see if you naturally speed up. Sometimes it just takes a while to get the diesel fired up.
As far as nutrition, everyone should be starting early.
As far as gels/chews, everyone should be looking to take their first “dose” about 30 minutes into the race. Remember, you took one about 15 minutes before, so at 30 minutes in you’re 45 minutes since your first caloric intake. Beyond that, look to start hydrating early on too. The biggest mistake I see across the board is that we feel good early so we pass on fluids and gels. The problem with that is that you won’t be able to make up for this deficit later on. You also have to remember that late in the race that same pace will feel a lot harder at 20 miles and you aren’t going to feel much like loading up on sports drink and gels. Bottom line is: start early and feel better late.
Middle miles (7-20):
If you were able to settle into rhythm early, this stretch will be much easier on you mentally. My advice across the board is try to be in a position to zone out and put your legs on autopilot. I know, I know, easier said than done. However, this is why we stress pace, pace, and more pace!
The time you spent doing the tempo runs during training will pay its dividends here.
In an ideal situation, you’re with a pack of runners with each sharing some of the work. This will allow you to conserve some energy and “zone out” for a big stretch. I know it may seem counterintuitive to detach yourself from the moment, but there’s a reasoning behind the madness. I’m a firm believer that it’s nearly impossible to concentrate that hard in a task that will last a minimum of two hours. You can do it, but if you have to focus that hard during the “easiest” portion of the race, I feel like you’ll be mentally fatigued as much as you are physically fatigued. This is a bad combination for the later stages when you need your mental fortitude to overcome the physical degradation. So, put yourself in a position where you can use minimal mental energy to stay on task, knowing that the hard part is on its way!
Lastly, what will help with what I just discussed is staying on point with your nutrition. Your muscles aren’t the only body parts that use carbs. The brain solely relies on carbs to fuel its fire. By keeping your blood sugar up you allow the muscle glycogen to be used where it needs to be and you keep your thoughts more focused and ready to dig deep.
Finishing strong (last 10k)
We have all heard it. The marathon begins at 20 miles. 20 miles is the halfway point in the marathon.
That’s really true regardless of ability. However, everything we have talked about is setting you up to handle the toughest part of the marathon. There’s no denying it, the last 6 plus miles will be a true test for you. Here’s my top tips:
Think small. In an ideal situation you get to 20 miles and you are starting to feel the effects, but feel confident that the big grizzly bear isn’t going to hop on your back. The effort is certainly there, but your thoughts are still crisp and you are still moving well. Going back to what I said about zoning out. This is where still being mentally sharp is crucial. You can gauge where you are at, calculate splits, and have the fortitude to really narrow your focus to the immediate task at hand. If you can do that, you can start to think small. By that I mean, not focusing on having six miles to go, rather you can focus on the next 10 minutes, or 1 mile, or the next street light. Whatever you can mentally prepare yourself to run your goal pace for. When you get to that spot, hit reset and don’t allow yourself to think beyond that. It’s a great way to break a big chunk of distance up into manageable pieces. If you are mentally drained and about to reach a bonking point, you can’t narrow that focus and you end up dwelling on the whole distance left. This can be incredibly devastating to confidence and then pace.
Continue to take carbs in. Even if you just rinse your mouth out with sports drink, you can trick your brain into thinking it has had carbs and keep your intensity up. So, even if your mind (or stomach) is fighting you taking anything in, keep that tidbit in mind.
If you were conservative on pacing and are wondering when to pick up the pace, NOW would be that time. I don’t know if I would just slam my foot down on the gas (as much as you can at the 20 mile mark), but a winding up of pace would be fine.
I want you to think way back to the beginning of this article and the statistics I wrote about the average 3-4 hour marathoner and the average 4-5 hour marathoner. They generally ran low mileage and based on their weekly mileage breakdown- grossly undertrained. That’s why you see so many being too aggressive early on and then trying desperately not to lose all that time back during the last 6-10 miles. For one, they probably have no sense of what their marathon pace is, because emphasis was placed on long slow distance runs and no pace work. The second is because the majority of training taught them to survive training rather than adapt to training, they raced accordingly. They spend months learning how to survive the distance and not how to be strong over the entire distance. The point is, you should be in a position to avoid those things, as long as you trained accordingly and execute the race plan. Granted, circumstances are out of your control, but this should be true within reason. Even if you can’t pick it up over the last 10k, you should be strong enough to minimize the losses, rather than just hope you put enough time in the bank. This is true across the board.
Above was the advice I give the majority of my personal athletes. I work with athletes trying to run 2:30 to runners just wanting to get across the finish line. Hopefully, you can pull something from this and apply to your own race strategy in the future!
Check out our Video / Podcast we made from this post!
Mileage is always a big topic of discussion with runners, almost a badge of honor for some runners. For newer runners, the questions usually revolve around increasing mileage safely but quickly (sometimes just quickly) while with more advanced runners, the questions might be centered more around how much mileage is enough. What I’d like to do is offer up some thoughts on common “rules” and give you some ideas to think about when you start looking at your own training volume.
The most popular method of increasing mileage, by far, is the 10% rule
The most popular method of increasing mileage, by far, is the 10% rule. A quick Google search on “increasing running mileage” will show you numerous articles. This has come under some criticism- just read those above mentioned articles. It certainly is a pretty conservative approach, especially with newbies and general low mileage runners. For instance, if you run 10 miles your first week of running, then this rule says that the most you can add is 1 mile. The practicality of that isn’t necessarily high. You might have a variance of 2-3 miles without even trying.
Another theory comes from the ever famous Daniels Running Formula which Dr Daniels writes about adding no more than one mile per run per week. For instance, if you run 4 times per week, then add no more than 4 miles the next week. This proposal is seemingly scalable, as many competitive runners will run 10 plus runs in a week and that would probably be about a 10% increase in mileage. So, for lower mirage runners, the amount you can increase may be more like 15-20%. This makes sense because adding even a small amount of total weekly mileage in low volume runners will tend to be higher than the very conservative 10% rule.
What’s best way to approach? Well, for lower mileage runners the 10% rule is probably to conservative. To be honest, at that rate of increase, you’ll spend all summer just trying to get to a decent weekly volume. For higher mileage runners, there’s probably not going to be much difference between the two philosophies. And, for these folks, your concerns probably lie in other areas- which we will discuss later. The following are things that I would consider when deciding on your approach.
Things to consider when discussing volume/mileage
- Maximize your current level before making a jump. It takes 4-6 weeks for the body to adjust to a new training stress, so don’t jump to another training stress until you’ve gained what you can out of the current training stress. If you can still adapt at a lower training level, then why not? Otherwise, you have the risk of jumping up too much too quickly and getting injured.
One of the most common issues I see with beginning runners or runners trying to make a big jump in training is that they were feeling great and then, BOOM! They got a tendonitis or a stress fracture. What we tend to neglect is that our cardiorespiratory fitness can increase quite rapidly, within a couple weeks. However, things like bone and tendon take much longer to catch up. So, if we jump up too much, despite the increase in fitness, we end up sidelined. That is why I say to not really jump up a little bit every week, rather increase a moderate amount every 4ish weeks and then stay there. It won’t be as slow of a buildup as the 10% rule, but not so fast that the body can’t adjust. Running more mileage is only good if you can do it consistently!
2. Focus on endurance before intensity: In general fitness we look at the acronym FITT which represents frequency of exercise, intensity of exercise, amount of time exercising, and type of exercise. When we begin increasing mileage, we are potentially adjusting all four of these variables. If we add a day to our routine, we automatically are adding more time that we are engaging in a certain type of exercise. As you can see, the odd man out here is intensity. If you try to increase or change all the variables at once, something is going to have to give.
There are times where you will be increasing mileage and doing workouts at the same time. The key here is that you aren’t making major jumps in training when trying to do both. Ultimately this comes back to thoughts on our philosophy where you train at a moderate level of mileage most of the time, which minimizes big swings in training stress for extended periods of time. I believe it also goes back appropriate paces. If we start cheating paces down because we feel good, we ultimately run ourselves down and become, at the least, overtrained, but at the most, sick and injured. Lastly, it makes it crucial to not get caught up in cycle after cycle of training for the same distance. While the traditional base period may be falling out of favor, it’s a perfect time to give yourself a block of 6-8 weeks to focus solely on building to new mileage. By making some type of compromise I believe the road to your eventual goal will ultimately shorten.
- Use cross training as a transition, not a replacement. Many people look at the training plans in Hansons Marathon Method and Hansons Half Marathon Method and view us as anti cross training. This is simply not the case, rather I truly feel that in the case of increasing mileage, cross training should be supplementary and not a replacement for running.
For example, let’s say you are following a program that has you running three days per week, what are you doing the other four days? Your first step should be to make sure you are cross training at least a few of the other days. From there, you start replacing a cross training day with a running day (we’ll talk about days over adding to current runs later).
Personally, if you are using our training philosophy, I’d like to see you build to at least five running days per week. If you are more of a 5k to 10k runner, you can probably do alright with 3-5 days, but once you start getting to that half marathon distance and up, you really should try to build up to more than 5 days of running per week. I have gotten plenty of backlash over that, which is fine, but this isn’t the place for an argument. I would just encourage you to look at our posts on philosophy and training components to see where our theory comes from. I will just say, that if you are low mileage, allow yourself even more time to prepare for a race so that you can still get all the work you’ll need to in order to be ready.
- Do I add to my current runs or add days to my week? This is a question we will get a lot. My basic thought is that a run should be at least 30 minutes in length. So for most people we work with, that’s a 3-5 mile run. Adding about 5 miles per week is pretty common under the systems we have talked about, but the duration of that 5 miles is what will be the differential. So, if you are running about 10 minute pace, you might be better off adding a 3 mile run and then 1-2 miles onto another run or across two runs. Or, maybe you aren’t currently at 30 minute runs? Spread the mileage across the week to get those runs up to that 30 minute mark. Also, when I am adding mileage, I am talking about adding easy mileage before adding mileage to workouts and long runs. Using this, I’d follow the process until getting to the desired days per week you want to run. After that, you can start adjusting other variables within your harder efforts.
- Give yourself enough time at a training level. We touched on this a little bit, but allowing yourself adequate time to fully adjust to a new training level. Now, if you are following the 10% rule, then you can go a few weeks in a row of increasing your mileage, but on that third week, you may want to consider staying put for a couple weeks before making another jump.
With really small jumps it’s probably OK to make continual jumps- to a point. What I personally don’t like is that you now have to guess when a you’ve made a big enough jump. That’s why I like to keep it clean and clear cut- make a moderate jump, then stay put. This allows your body to completely adjust to the mileage. As we mentioned, your cardiovascular system will adapt pretty quick and you’ll have the urge to make another jump, but I urge you to fight that urge if you are venturing into new mileage territory. Give your bones, tendons, and musculature plenty of time to adapt to the increased stress.
Non-beginner situations: so far, we have really just discussed ideas for runners who are trying to get their mileage up to a point where the need to be, in order to compete at the level they want. There are other scenarios where we discuss building back to a previous level and most of that is when we are coming back from being sick or injured. We have discussed that in pretty decent detail in our Dealing with Injury and Illness video, so I won’t go back into it now. For me there are two scenarios where we can discuss mileage in a setting where the goal isn’t to establsh a higher training baseline.
Coming back from planned downtime. This is pretty common- especially if you use our training. For the marathon, we prescribe pretty lengthy downtimes, usually 10 days to 2 weeks. For shorter races, generally, you can expect less down time depending on the runners situation. Here’s how I would handle building back:
For 5-7 days of planned downtime (still healthy)
- First week: 50-60% of peak mileage, spread over several days, but giving yourself 1-2 off days during the week. All easy mileage.
- Second week: 70-80% of peak mileage, but keeping it easy, with 1 (maybe 2) off days and a longer run.
- 3rd week: 80-90% of peak goal mileage with a long run and one light workout- usually a progression run (or cutdown run, depending on your terminology)
- 4th week: 90% of peak goal mileage and a light track workout (8-12×400’s for example) and a long run.
- 5th week: resume normal training.
For 10-14 days of planned downtime (still healthy)
- First week: Every other day of 30-45 minutes easy running
- 2nd week: Five days of 45-60 minutes easy running
- 3rd week: 5-7 days of running, making sure at 60-70% of average mileage, including a longer run
- 4th week: 5-7 days of easy running, totaling 80% of usual volume including a longer run and either light 400’s on the track or a cutdown, followed by a weekend longer run
- 5th week: Same as the 4th week, just alternating what workout I did the previous week. Volume may be 80-90% of goal volume
- 6th week: Begin training for next event.
How much is enough mileage? This isn’t something I see discussed a ton, but it is an important topic. A couple of recent examples on our Facebook group and local runners that got me thinking more about this.
First, let’s preface this with a case studies of a runner who has followed a common path that started with simply following the Advanced Marathon Plan in the book. Our first athlete, Dave, came to me when he was in his early 40’s. He ran in high school but hadn’t run in decades. He followed the basic plan and ran his first marathon. If I recall correctly, he was right around 3 hours, a little north of three. From there, we’ve been gradually increasing his mileage and tweaking his training. Now, a few years later, David averages about 75 miles per week when training for a marathon and run 2:45 in the marathon. In a perfect world, David would run more, but he’s a crazy busy business man, husband, and father of teenagers. Every time we try to do more, David breaks down or gets sick. His schedule just doesn’t allow it. Instead, we try to focus more on details like strides, stretching, some strength, and diet. We’ve maxed out the mileage and turned towards the other facets of training.
Now, there’s another runner who is a local guy. I don’t coach him, but have watched him train for a number of years through our local group runs and workouts. He’s a couple years older and trains a lot more than David. I know this runner will hit 100 mile weeks on a regular basis during the marathon training blocks. I watch this runner and it almost hurts me. He is hunched over with a very weak core and his stride is very short and quick with no hip extension. I’m not trying to pick on this runner, but this is what got me thinking. In his particular case, the 100 mile weeks aren’t improving his ability anymore. Personally, what I would do is back off the mileage, take a block of time and focus on strengthening his core and improve his form through fixing muscle imbalances.
What’s the point of this comparison?
It’s really to show you that early on, we will improve just by running more mileage. However, eventually we will get to a point where more mileage isn’t going to yield results (the idea of diminishing returns). Now, don’t take this as contraindication to running moderate to high mileage, rather your body, your work and your family schedule will reach a breaking point. You probably can’t do much about the last two, but you can work on body weaknesses.
With that said, there is no perfect answer for mileage. In the books we lay out some guidelines for runners to gauge their ability to what their level of expertise is.
There’s a couple ways to look at this. The first being that if you want to run to compete in age groups, win local races, etc, then you’ll probably have to run more than 30 miles per week. You can use it as a guide to build to. On the other hand if you are cranking out a ton of mileage and aren’t performing at the level you’d like to, then maybe it’s time to reevaluate your approach. Obviously this is an extremely simplified way to look at things, but at least can be a starting point for you. It also goes back to what we discussed earlier- maximize where you are at first before making a big jump. This can include those supplemental components, as well.
So there you have it, some general thoughts on increasing your mileage safely, but not taking forever to get to a desired weekly volume. Hopefully, this will guide you as you think about where you are and where you want to take your running.
Check out our Video of this post below!
I’ve read a lot of books about training and everyone talks about “periodization.” For those that don’t know the term, it’s essentially a roadmap to your goal race. It is usually blocked off in chunks of training labeled base, precompetitive, and then competitive. The basic premise is that you build mileage and then insert intensity. As you begin to approach the race, or racing season, the volume decreases and the intensity decreases.
The general problem I’ve always thought about was that when I read about periodization, it’s typically centered around high school or college athlete…
The general problem I’ve always thought about was that when I read about periodization, it’s typically centered around high school or college athlete who typically has 2 or 3 set seasons. Summer is cross country prep, with fall being cross country season. Then winter serves as a base building segment and track prep, with spring and early summer being track seasons. These are typically great and for a long time would even work for athletes training for marathons. However, now there are races all the time, so does a traditional periodization method work? And does it work those running races like the marathon and half marathon?
The Linear Periodization model is typically what we see in athletes. This ok for those racing shorter distances because their races are intense, so the work that they are doing is race specific. For those racing longer distances, we don’t necessarily want more intense work when our race may not even be approaching our lactate threshold. What do we do then?
Above is the idea of a funnel periodization and I like the idea of this much better for all race distances because we are removing the idea of simply doing more intense work and replacing it with race specific speed and endurance. In this chart, the dashed line is the volume and that’s what the High and Low is referring to on the right, not high General Speed and low General Endurance. It took me a second, too! Essentially, the top line for speed starts out as general and works towards specific, while endurance starts at general endurance and works towards specific. When you look at our training plans, you’ll see that this is the general model that we follow.
Traditionally, training segments were designed for 2 or 3 major races (or racing blocks for shorter races). For instance it might be regionals and state final in cross country, and then state finals for indoor and/or outdoor track. Where many adults run into problems is they want to race at a high level several times per year. I think for many of us we should address several issues with periodization and racing in a practical sense
- How long do racing segments really need to be?
- What do I need each training block to consist of?
- What happens when I race the same distance continuously?
- Is it realistic to expect high levels of performance all the time?
- Racing during times of non-peak fitness- should I?
Length of race segments
There’s a lot to deciding on a race segment, regardless of race distance. If you have read any of our work on philosophy then you know that we talk a lot about moderate mileage and balance in training. This is for more than just punishing my athletes! Rather, if we are in relatively good shape the majority of the time, the we drastically reduce the time we need to prepare specifically for any race distance. Now, on the other hand, when we are habitually low mileage and/or focus on one aspect of training for too long, then you’ll need a much longer time to shift gears to sufficiently prepare for a race. Now, there’s nothing wrong if that’s your style, but it simply affects how you can prepare for a different race. I will say this, though, that if you train for marathons then your time needed to come down for a 5k will be much shorter than if it’s the other way around.
|5k/10k Training||low mileage/single focused||moderate/balanced|
|beginner||12-14 weeks||12 weeks|
|recreational||10-12 weeks||10-12 weeks|
|competitive||10-12 weeks||8-10 weeks|
|Half Marathon Training||Low mileage/single focused||Moderate/balanced|
|Beginner||18+ Weeks||14-18 weeks|
|Recreational||16-18 Weeks||12-14 weeks|
|Competitive||12-14 Weeks||10-12 Weeks|
|Marathon Training||Low Mileage/Single Focused||Moderate/Balanced|
|Beginner||18-24 weeks||18 Weeks|
|Recreational||16-18 Weeks||14-18 Weeks|
|Competitive||14-16 Weeks||12-14 Weeks|
What should my training block consist of?
With our marathoners, we’ve discussed in depth the pillars of our training: balance, consistency, moderate to high mileage, appropriate paces, and active recovery. Without one of these the whole philosophy begins to crumble. These pillars are not just for the marathoners but are applicable to all racing events.
The point is that no matter the race distance, balance is key- meaning that speed, strength, tempo, long runs and easy days are all important. Now, these may be tweaked in terms of placement and race specific intensities, but no single component should be neglected during training. I feel this is especially true for anyone not in a specialization setting (high school or college track team for example).
What happens when I race the same distance continuously?
For starters, refer above to what we just discussed. What happens when a person races the same distance over and over is that they will often become stagnant and plateau. The reasoning is because many times they simply lose balance in training and certain components become ignored for months on end. For example, if all you do is 5k races, chances are you’ll avoid doing any work at marathon pace or anything really between an easy pace and lactate threshold. The problem is that you really aren’t providing any stress at a “high aerobic” level and limit the growth of your aerobic foundation. Instead, you may be trying to pull your fitness up by only trying to improve your VO2max and top end speed. As you will hear me preach, both of those (the peak of your fitness house) will ultimately be limited by the aerobic foundation of your fitness house. The opposite can be said for folks who only run marathons. If you find yourself doing this it may be time to consider what you are lacking and break your typical training with a segment that works on those weaknesses. Then, in the future, make sure you incorporate that balance and avoid having to fall into that situation again.
Is it realistic to expect high levels of performance all the time?
In short, no. I mean that in the nicest way, too. What I will see is athletes put way too much pressure on themselves to be at peak form at all times. That’s just a tough spot to put yourself in when trying to commit to being the best runner possible. If you are segmenting your training right you just won’t be in a position to run Personal bests all the time.
So then you’ll need to ask yourself the question, “why am I running this race?” Then you’ll need to follow that with “Am I ok if the results aren’t what I’m accustomed to?” If your big picture goal is, let’s say, qualify for Boston, then is running this race going to help or hinder that? If the answer is hinder, then I’d probably pass on it. As for the question about results, I am all for doing a test run, but if I am training for a marathon then I shouldn’t expect to run a great 5k when I’m knee deep in marathon pace training. Just like our training, our races should have purpose- at least when a bigger goal is in mind.
Should I race during my non-peak fitness?
There are sometimes when racing is just not a good idea and others when it can be beneficial. When coming back from a big goal race you want to make sure you are recovered (time off) and have given yourself several weeks to return to not only running, but also workouts.
When looking at the funnel style of periodization, that leaves the middle to the later portions of the training to race. Your weekly volume and the race that you are training for will determine what races should be appropriate.
For instance, let’s say you are brand new to running and want to run a marathon. I wouldn’t recommend just training for the marathon without any race experience. So, while building your general fitness it wouldn’t be a bad idea to run progressively longer races spread out over several months of your goal marathon buildup. In this situation our goal isn’t to necessarily run fast but rather have checkpoints along the way. This way your first race experience won’t be a 26.2 mile crash course in racing.
As for shorter races, there’s a number of things to consider. For those racing the 5k and 10k distances, a race can fit in nicely as a tune up or even a workout. During general fitness building, let’s say 6-8 weeks out from your peak race, a 10k might be good race because it will allow for a tempo (Lactate Threshold) workout and will also give you a chance to see where your fitness is currently at.
From there, if you are planning on going after a 10k peak race, I would consider a 5k race 2-3 weeks before your first big attempt. When you go after that peak 10k effort, you will probably really have about two good chances in the 3-4 weeks of tapering. Some people might be able to sneak that out to six weeks, but after that you really run the risk of getting burnt out, stale, and seeing decreases in performances. As for the 5k, it’s a little tougher but a 1 mile or 2 mile effort would be great about 2-3 weeks before your peak effort. Then you can follow similar guidelines as we just discussed for the 10k, just replace 10k races with 5k races.
For races like the half marathon, a 10k effort 3-4 weeks out will serve as a good test. Running at faster than goal half marathon pace should make your goal half marathon pace feel a little more comfortable. Leading up to the half marathon, you’ll probably be doing plenty of threshold runs, so races that will take you 15-30 minutes of hard running can be inserted into training during the buildup to replace the redundancy of workouts.
There’s a couple points to consider when planning all this out:
The first is that only do the races if you are ok with not being in peak form. Understand what the goal is for each race you are doing. These should aid in building confidence, not deflating it. The second is that you really have to be careful with racing too much during the segment. For me, the main reason is that if you start replacing all your workouts with 5k races on the weekend then you start the practice of surviving the week to get the race. At that point you stop building fitness and end up just holding on until the end of the segment- if you make it that long without getting injured.
Hopefully, this has shed a little light on our training systems throughout the racing distances and what makes the wheels upstairs turn a little bit!
This post originated from my athletes asking questions and then realizing that I didn't really know some of the answers. At first, this might not seem like a good situation to be in, but I disagree. I love being able to help, love becoming a more knowledgable coach, and love having new things to look into. It Kees you on your toes! So, I sat down and thought about what we should know. Here's the questions I want answered:
- What is the purpose of a warm up?
- What does a warmup actually do?
- When should I warm up? Does it need to be the same routine for every type of run?
- What do I need to do for a proper warm up?
The purpose of the warmup?
Luckily, this one is pretty straight forward. The purpose of the warmup is to prepare the body for harder running. If we are talking about easy running, then the purpose is simply to get the body ready to run. The warmup is really bridging the gap from doing nothing to being expected to perform at some intensity harder than sitting. This is all fairly vague, I know, so what it's telling us is that that level of expected intensity is going to dictate what our warmup needs to consist of.
What does a warmup actually do?
- It elevates our muscle temperature. This allows faster neural impulses and increases muscular force-velocity relationships.
- It raises our baseline VO2. There appears to be a sweet spot of 65-70% VO2max where following performances are best. This is a light to moderate run for most people. The key is to warm up but not get fatigued before the race.
- It improves our active range of motion. Dynamic stretching can improve your active range of motion which can improve stride mechanics. This could make you more economical, earlier in the race.
- Increased motor neuron firing. The more fibers you have firing at the start means less time you have to wait once the race has started.
When should I warm up?
Truth be told, I think there's room for some sort of warmup for most days. I'm not saying you need 45 minutes to get ready for your morning easy run, but give me a few minutes. You might thank me later!
As I mentioned, I just need a few minutes. We don't really need to worry about really finding that sweet spot with the VO2 since our easy runs are going to be in that range anyway. Also, we aren't really looking to have all neurons firing. Really, if you are over the age of 30, you just don't want to feel like complete garbage for the first 10 minutes of the run. My suggestion is to take 3-5 minutes and do a quick and dirty dynamic stretching routine. Here’s ours If you want some other variations, I encourage you to visit www.coachjayjohnson.com He’s got some great stuff too. The fringe benefits of doing this will include being able to settle into your desired pace sooner and feeling smoother earlier. Also, if you do this on a regular basis, then you can help preserve hip mobility and strength. If you are really tight in your hips, then you will probably actually improve it. Why does this matter? Hip mobility and strength is crucial in allowing those big levers that we call legs, to do their job- making you faster, more economical, and fight the breakdown of form that occurs in endurance running.
SOS Days/Race Days
(5k, 10k, maybe ½ marathon)
Here is where you’ll need the most time, since we are making the most drastic transition from being at rest to high intensity efforts. The nice thing here though, is that we can get some double benefit here. One, it’s going to help our weekly mileage. Two, it’s going to be an easy way to get strides in during the week (I’ll have to write another post on strides). Since we are running fast we need to make sure that we are incorporating all the aspects of the warm up- muscle temp, VO2, range of motion, and neuron firing.
A sample warm up:
Start with dynamic stretching to loosen hips up
- 15-20 minutes of easy running. I typically want 20 minutes, but I know many of you are time crunched.
- *Optional* Form Drills. If you are really crunched for time, I understand, but these will take really about 5 minutes to do. Form Drills
- Strides: Do 4x10 seconds, or so. This should be fast about 95-98% of your max effort. The key is to keep them short. Recover fully before doing the next one.
~Note: Last stride should be done about 10 minutes before the start of the race. Do whatever you plan on doing for a race before your workouts. Be consistent. For half marathoners, if you are looking to run over 2:00:00 for the race, I recommend doing the marathon warm up below.
On what exactly? On the fact that your GPS watch will nearly never say the same distance that you just raced. Why is Humphrey so fired up, you ask? I’m not really, but I just answered an email from a very fast woman I coach who is insisting that she alter her marathon goal pace so that she can account for Boston being a long course.
We’ll live and die by our GPS watch, but not think twice that it’s not 100% accurate.
Now, I am not really that fired up. For one, we were really splitting hairs about the actual pace- it was a matter of 1-2 seconds either way. However, what worries me, is that she is accepting that her GPS is more accurate than the standardized certification process for race courses. That she is more willing to say that one of the biggest marathons in the world would be up to 0.25 miles long, rather than think that her GPS might just be a little bit off. What is really troublesome is that her thoughts are so common in the running world. We’ll live and die by our GPS watch, but not think twice that it’s not 100% accurate.
Here’s a couple articles I found doing a quick Google search:
With all of those articles, and I just picked a few, there’s no need for me to go into the measurement and the process. I can tell you- I’ve run though downtown Chicago, Boston, Manhattan, and other cities. Heck, the first mile of the Chicago Marathon goes down a hill and under ground for about 200-300 meters and my GPS loses signal there every single time! You have satellites trying to pick you up between massive skyscrapers and it’s bound to be off at least a couple feet. We all know that a couple feet here and there, over the course of 26.2 miles can add up!
So what do we do? Well, as much as it pains me, coach Mike Morgan offers up some advice that he uses for his marathons. I have adopted this for the last couple I have done, too.
- Turn the auto lap off! Take your splits manually. I really like this. That way you aren’t getting a buzzer where your GPS is trying to tell you where the mile mark is, rather than where the race is telling you where the mile marker is.
- I’m referring to Garmin here, because it’s what we have. I use two screens I can see. The first shows my lap pace and lap distance, I use that really more for a mental trick towards the end of the race- I can see how close I’m getting to the next mile and can convince myself to focus on maintaining my pace for that much longer. The second screen shows my average pace as one big number. Sometimes I’ll just flip to that so I can focus on keeping that average pace within my goal pace. Again, this is more of a mental trick than using it for measurement purposes.
Is doing this 100% accurate?
Well no, because I’m starting off with a device that’s not going to be perfect. What it helps with though is fighting that deflation feeling of hearing my watch lap buzz 50 feet before the mile marker sign and then 100 feet, then 150 feet… I know how deflating that can be to your mental state, which directly leads to slowing down and being frustrated. Nothing worse than having that feeling for no reason.
Alright, I’m getting off my soapbox. As always, thanks for reading!
Where do I start? Maybe with a unified slap in the face from all my athletes that I tell to be conservative in the first half!
I ran the Houston Marathon in January after barely surviving the worst winter in recorded history of the universe. The result was a very respectable 2:16:34, a Olympic Trials qualifier and a new lease on my career. Since January, I had been healthy, run some decent times, and felt able to take on a challenge for a big fall marathon.
The training segment itself went very well. It was the most consistent segment I had had in a long time. For instance, my average weekly mileage was about 95 miles per week for the 12 weeks leading into Houston. The 12 weeks leading up to Chicago was about 115 miles per week, on average. I was hitting workouts that I hadn’t in a long time. So, I thought I was really ready. In retrospect, I was ready to vastly improve upon the 2:16:30 I had run in January.
The race itself:
At the end of the day, I was simply out too hard. I just don’t know if I was ready to run 5:03-5:05 pace yesterday. However, looking at results, I don’t know how different I could have played it. The group I was with was 1:06:49 (I probably should have been 1:07:15-1:07:30). However, looking at results, I had the group I was with, or be at 1:08 something. That would have been slower than my first half at Houston. The last thing I really wanted was to be in no man’s land for 23 miles. I’ve done that enough to know that it is miserable, especially if you are fighting the wind.
The second half was brutal. I don’t know if I truly hit the wall, because I was still coherent. I just couldn’t move my legs. And after seeing my pace fade, mile after mile, I just think the motivation was slowly fading along with it. It was plain old, TOUGH. The end result was a 2:18:13 and a tough day at the office.
While disheartened, like we all are after a tough one, I still wanted to find the takeaways of this experience. So, here you go:
- You have to be conservative when riding the fine line of trying to run a great race
- If you want to hit a home run, you have to know that there’s an increased chance of striking out
- The fitness you gain from being consistent for a very long time (more than just one segment) is crucial to making big jumps in performance
- Be patient and have faith in what you are doing. If you don’t believe in what you are doing, you’ll never be successful.
I made a somewhat calculated risk and it didn’t work out. In hind site I should have done things a little differently. However, I do think that all the advancements I made in training this segment will only be beneficial the next time around. And, you know, sometimes you just need a good reminder of how not to do things. They are painful lessons to be reminded, but so very valuable!
What l wanted to add yesterday: Why despite good training, I wasn’t quite ready:
One thing I wanted to discuss with all of you yesterday was why I probably wasn’t quite ready to run what I set out to.
- Long runs: when I’m really fit, I’ll be able to get close to 1:50-1:52 for 20 miles. The same type of effort was about 1:55 for this segment. When we had hard miles at the end, I struggled. That was a big sign that the strength wasn’t quite there yet.
- So, my general endurance was good, but the strength wasn’t really where it should have been. To me it does really make sense after looking back.
- For instance, I finally could handle 120+ miles per week on a consistent basis for the first time since the last Olympic trials. For me, that’s a big deal. Basically it means I’ve had 3 years of reduced mileage and consistent training. I simply had lost a little bit of those gains I had worked for over the years. Not much at all, but enough to have a pretty decent impact. It seems silly now to think that it’s all going to come back in a 12 week segment. Now, if I can do that a couple more times I think that I would be right there again.
- Goal MP never really felt comfortable. It always felt that I was right on that edge. If I would have backed it down to 5:08-5:10/mile, I would have felt much better and I think something around 2:15:30 would have been much more reasonable.
- Again, I truly think that another segment backing up this segment will maybe not make 5:03 pace feel good, but 5:05 pace would feel a lot more comfortable. Another consistent year and 5:03 pace seems more reasonable.
There are a few different theories on taper and it’s something we screw up pretty easily. Many people complain that the Hanson Methods don’t allow a taper, which I don’t agree with. We do taper, We just don’t follow a plan that takes drastic measures. Tangent: I feel that those who have to make severe cuts to their training will often have to, in order to compensate for a training segment that was too long, too intense, or both.
Back on topic:
The point is that we often mess the taper up and we over-think it. Here’s a good blog post from Steve Magness that supports our ideals and can maybe explain it better than I can alone:
I’ve been meaning to do a write up on marathon speed for some time now. Now, as I actually begin writing, I realize that there is a lot to cover here and will require a few parts to it. Otherwise, I might as well add another chapter to the book! The trick here is to figure out the best starting point!
Lydiard and Periodization
The best place to begin is with some thoughts on Lydiard and periodization in general. People describe Lydiard as a linear periodization, best represented by the pyramid we’ve shown before.
The foundation is slower, easy running. Over time you add faster and faster work until you are able to incorporate very fast repeats (faster than mile pace). Supplemental running like hills and strides are done nearly all the time. But where does all of this fit for the marathon? Even Lydiard put in his writings that his marathon runners wouldn’t go past the 5k/10k type of intervals during marathon training. To me, this points out a very important aspect of speed work or speed development. Speed training is relative to what you are training for. However, it also raises another question, if this is the case, and we are should be training our most race specific aspects the last several weeks, is the Lydiard pyramid the best way to go about. So this brings about a few things that I wanted us to think about with Lydiard and periodization.
- What type of periodization is best for the marathon, Lydiard’s linear where systems are stressed systematically? OR, do we take a non linear approach, where all systems are stressed to some degree over the course of the training block?
- Many coaches take Lydiard’s pyramid very literal and do step beyond the 5k or 10k “threshold” for their marathoners and put very high lactic workouts near the end of the training block, when we are “supposed” to be focusing race specific work.
- Some coaches criticize our program because the speed is in the beginning of the program because of the idea that the lactic work puts too much stress on the development of the aerobic system.
- With all of this, how would I classify the Hanons Marathon Method? Linear, non-linear, something else?
Ok, great stuff to think about! Let’s jump in. I don’t know if these will be answered in order, but I’ll see what happens. As far as how Lydiard’s linear style periodiztion goes, I truly do believe it will work for everything 10k and under, 100%. I would say I am at about 95% of being completely sold on it being the best marathon style periodization. My major hang up for the linear style progression is the practicality of it for the recreational and even competitive athlete. Why? Because it would force people who aren’t training for a national meet or a world championship type race to sacrifice a lot of time with sub-par and under-trained races in order to reach their peak racing fitness. In short, their optimal racing window would be a very short window of a few weeks over a couple periods a year. That’s a very tough sell to many runners.
With that said, how can we still promote long term development, but not force ourselves into a situation with a very limited window of opportunity? That’s where the non-linear approach comes in. My basic understanding of how this works is that you have your training block of a few months and within that block, all training stresses are appropriately stressed. However, it’s not like you do this through the entire training segment. For instance, your last six weeks would truly be dedicated to marathon specific work, but you may have 2 or 3 “speed” type workouts sprinkled in there. I’ve seen a lot more of this type of periodiztion come up in discussions. To me, it makes sense for pretty much every level of runner. This type of training model allows runners to be but a few weeks away from being able to run well at many different distances. Long term development is stressed by :
- racing different distances and
- trying to improve at primary distance from year to year.
With all of this said, where would I say that the Hansons Marathon Methods fit in?
That is a two part answer.
First, with the schedules you’ve seen in the book, I think it’s a hybrid of the linear and non-linear styles. This is because there is a dedicated block of “speed” in the beginning, without much emphasis on speed late in the training block. You have to look at this way: These schedules are designed to work for a high percentage of people, so we have to put things in a way that will make most people successful. So in this case, we don’t want people to sacrifice speed throughout the segment, but we don’t want them to be doing speed all through the training, either. For many people, that would put them in that “acidosis” state and hamper their development. So, it’s really trying to make one style work for a large number of people.
On the other hand, coaching an individual, then we can tailor the schedule specific to you. Here, we would be a more non-linear approach to the marathon training. Personally, I probably wouldn’t make you do six straight weeks of speed intervals without a break in there. Would the majority be in the beginning of the schedule? Yes, the focus’ would still be the same, but we’d insert occasional workouts that would make sure all systems are stressed.
So to answer a couple of the numbers above. There isn’t a right or wrong answer. Lydiard works, non-linear works. It truly does depend on the runner’s situation and what we are trying to accomplish. Hansons philosophy? Definitely leans towards a non-linear approach with our coaching clients, while the beginner and advanced programs that many people are familiar with, lie somewhere in the middle. Is there a reverse-linear model?
We are really left with why the speed is in the beginning of the block for the marathon training and why I don’t feel that the runner goes into “acidosis” by doing this. However, this post is now over a thousand words, so we’ll leave that for part II.
As always, thanks for reading. Hopefully, this begins to shed a little more light on why we do things just a touch differently for the marathon.