Advanced Marathoning

Product Information

Although there is a “lower-mileage” option – up to 55 is still quite a bit. But they don’t hide the fact that it’s best for experienced runners. Just be aware of the mileage your body can handle and build slowly. Here are the main things to note about the advanced marathon training plans in this book compared to other plans I’ve used. Five training phases Complement your running workouts with strength, core, and flexibility exercises to help keep injury at bay. Learn how current technologies such as GPS and online logs can help you analyze your training and performance and set goals for future races. Draw inspiration and insights from elite marathoners such as Galen Rupp, Eliud Kipchoge, and Molly Huddle. Implement cutting-edge nutrition and hydration strategies and recovery techniques to feel and run your best.

Each Sunday is a long run. These progress in distance over the course of the plan. For example, in the 55 to 70 mpw plan, they start at 15 miles and peak at 22 miles. Most of the long runs are done at Pete’s endurance pace, but a few of the runs incorporate longer segments at marathon pace. These are typically seen as some of the toughest workouts in the plan. A workout gives you less than a 1% improvement in fitness. Whereas, a well-designed taper can provide an improvement of several per cent. Therefore, it’s wise to err of the side of tapering too much rather than not enough. For a marathon, a well-design three week taper can leave you optimally prepared and recovered for the race. How can you reduce your training to improve performance? Most won’t argue that the long run is the glue when it comes to marathon training. Every single week runners improve their endurance by gradually building the mileage of their long run. Skipping them or even cutting them short can easily cause your training to completely fall apart. But long runs aren’t sufficient on their own to getting a runner to reach their potential in the marathon. Today we’re talking about another weekly run that should be on your schedule – the medium long run. And it may be just what your training needs to push your marathon to the next level. MLR with Tempo pace miles. Shoot for 4-5 half marathon paced miles sandwiched between easy warmup and cooldown miles.One of my good running friends told me once, “It’s funny – the more you run, the better you get at running.” Definitely the truth. Limited Training Time: Here I'm thinking of time for training during the week, rather than the number of weeks to the race.

The third schedule starts at 65 miles and peaks at 87 miles per week. This plan involves running every day, and many weeks have one short double. I tried to keep all my tempo runs to at least the calculated 15k pace , whether 4m or 6m, rather than slowing for the longer tempo

The plans are hard. Maybe this goes without saying. If you’re considering a Pfitz plan, you’re probably a relatively advanced runner. But let me be clear – these are not beginner plans. Pete Pfitzinger Marathon Training: The Bottom Line

Different people will respond differently to any given training plan. Some people will respond well and become fitter, some will not be stressed enough and won't improve, while others will be stressed too much and become injured or unable to Supercompensate. A plan that has a higher level of training stress will produce a greater benefit in the subset of the population that can withstand the stress, but will have a larger number of people that become injured or unable to adapt. Thus, a harder plan may have strong advocates, but it may not be suitable for a wider population. Enthusiast: This is a runner who has trained hard for marathons in the past and is looking for ways of optimizing their performance. The bottom line is that these Pete Pfitzinger marathon training plans work – but they are not for everyone. Jeff Galloway designed this marathon training plan as a way to keep his runners injury-free. The plan can be utilized by runners of every level – by less experienced runners especially, and it prides itself on being able to help anyone complete a marathon. He even states here that with the correct run/walk ratio utilized, it can make you more than 13 minutes faster in your marathon. P+D suggest recovery runs should generaly be 4-7 miles in distance and ran at below 76% Max HR or 70% HRR (see section below for working out).

Several studies have investigated the relationship between racing performance and taper duration. It’s been concluded that the optimal length of a taper is from a week to three weeks. For a marathon, the general consensus is to taper for a minimum of two weeks, with three weeks being optimal. Too short a taper can leave you tired on marathon day, whereas tapering for too long can lead to a loss of fitness. This applies to some of the longer regular runs, as well as the medium long runs and long runs. They’re not all out workouts – but they’re not easy either. And you might find yourself running on a fine line trying not to run too hard. P+D method is lots of Long Medium Runs (i.e. not long slow), quite a bit of race pace, some tempo, some speed (at the right time), lots of miles and I loved doing it. Quite a few friends have asked for the plan afterwards and they have all loved it too.