I highlighted the different types of runs so I can visually see what kind of week I have ahead for me. The first two weeks should be relatively easy with a few general aerobic runs (green), a recovery run (yellow), and a long run (blue). With 8 weeks until marathon time, I hit the high point of the training, 55 miles for the week. That will consist of a 6 mile recovery run, a 12 mile lactate threshold run (orange), which is run at 15K race pace, 12 mile long run, 5 mile recovery run, and then a 20 mile long run on the weekend. The red color is the VO2 max runs, where I will be running intervals at certain paces to maximize my oxygen intake. I built in an extra week in case of injury or sickness, but (knock on wood), if everything goes fine, I'll just have an extra week of training. Tomorrow is day 1 of my journey to break the 4 hour mark. Better get to bed soon . . . Monday, January 19, 2009
Advanced Marathoning
I've been reading Advanced Marathoning, by Pete Pfitzinger, one of the premier running books to read if you want to seriously improve your running times. I will be starting his 18/55 program (18 weeks of training, maxing out at 55 miles/week) this week and am very excited, but at the same time nervous. My hope is to be able to complete it injury free. For my first marathon I tried Hal Higdon's Novice program and missed 3 weeks of training because of injuries. I also missed 3 runs of 15 miles or longer, which I believe contributed to me hitting the wall at mile 18. Below is the actual program:
I highlighted the different types of runs so I can visually see what kind of week I have ahead for me. The first two weeks should be relatively easy with a few general aerobic runs (green), a recovery run (yellow), and a long run (blue). With 8 weeks until marathon time, I hit the high point of the training, 55 miles for the week. That will consist of a 6 mile recovery run, a 12 mile lactate threshold run (orange), which is run at 15K race pace, 12 mile long run, 5 mile recovery run, and then a 20 mile long run on the weekend. The red color is the VO2 max runs, where I will be running intervals at certain paces to maximize my oxygen intake. I built in an extra week in case of injury or sickness, but (knock on wood), if everything goes fine, I'll just have an extra week of training. Tomorrow is day 1 of my journey to break the 4 hour mark. Better get to bed soon . . .
I highlighted the different types of runs so I can visually see what kind of week I have ahead for me. The first two weeks should be relatively easy with a few general aerobic runs (green), a recovery run (yellow), and a long run (blue). With 8 weeks until marathon time, I hit the high point of the training, 55 miles for the week. That will consist of a 6 mile recovery run, a 12 mile lactate threshold run (orange), which is run at 15K race pace, 12 mile long run, 5 mile recovery run, and then a 20 mile long run on the weekend. The red color is the VO2 max runs, where I will be running intervals at certain paces to maximize my oxygen intake. I built in an extra week in case of injury or sickness, but (knock on wood), if everything goes fine, I'll just have an extra week of training. Tomorrow is day 1 of my journey to break the 4 hour mark. Better get to bed soon . . . 
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i used his 12 week plan and really liked it and i will be using it again! its really tough though, but i took off a big chunk of my time with it. let me know if you have any questions or anything since i have done it before. i had a friend who had done it multiple times so i was always asking her questions :)
ReplyDeletegood luck!!!
Buckle down fella. It can be taxing physically and mentally - but I assure you, the gains will be there if you follow this program correctly.
ReplyDeleteBest of luck.
ill be honest- its good to have a program to stick to, however, it is fine and ok if you miss a run once in awhile. relax, listen to your body and most importantly have fun :) Good luck!
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