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Illinois Runs - Coach Brian Piper's  Marathon Training Schedule 

Illinois Runs Marathon Training Program

 

Tips for the Week of 9-8-2008

 

 

Only five weeks to go until the Bank of America Chicago Marathon.  This week is a rest week.   Next week is the last tough week.  Then the three-week taper begins.

 

Fall Racing

 

With your improved conditioning, cooler weather, and some rest you might be tempted to run some shorter races in the next few weeks.  Here are a couple of suggestions regarding fall races.

 

Other than the marathon, the Illinois Runs training calendar has only two races scheduled.  They are listed as options for the experienced marathoners in the first week of training and two weeks before the marathon.  These races are meant to be used as an evaluation of your current fitness level and as predictors of your marathon finishing time.  The schedule lists 10K races because they are a fairly reliable predictor.  5K races can also be used, but they are less reliable.  Longer races like the half-marathon are reliable predictors, but they are harder on your body and require more recovery time.  This can interfere with your training schedule and even lead to an injury. 

 

The Racing and Training Pace chart in the I-Run workbook can be used to estimate your marathon finishing time based on a 5K, 10K, or half-marathon race time.  There will be more information on using the results of your predictor race in another set of tips, closer to the marathon.

 

At this time of year, there are several races to choose from on any given weekend.  The weekend of 9-27-08 and 9-28-08 would be the best weekend to run a predictor 10K.   You will have already started your taper, so you’ll be well rested going into the race.  And because there will still be two weeks until the marathon, you’ll have plenty of time to recover.  Reviewing the racing calendar, here are two local races to consider that week-end.

 

Highland Park District 112 Fun(d) Run (10K), Highland Park, 9-27-08, 8:00 AM

http://www.active.com/page/Event_Details.htm?event_id=1619329&assetId=e4ea9b21-a143-464f-98ac-e41acbaa548b

 

PAWS Chicago’s Run for Their Lives (8K), Chicago, 9-28-07, 9:00 AM

http://pawschicago.kintera.org/faf/home/default.asp?ievent=272373

 

If neither of these races is convenient for you, check the calendar for a 5K race.  Here’s the link to the Chicago Athlete calendar.

 

http://www.chicagoaa.com/calendar/smu.html

 

A 5K or 10K race is your speed workout for the week.  You should schedule a rest day before the race and a recovery day after it.  Also, running a weekend race will conflict with your long training run.  The long run is still your most important workout and shouldn’t be skipped.  Therefore, if you end up racing, it’s recommended that you move the weekend 12-miler to the day on which you normally do your speed workout. 

 

The Chicago Half Marathon

 

The Banco Popular Chicago Half Marathon is coming up this weekend.  Again, because of the long recovery time, racing a half-marathon during the training season can be risky.  Only the most experienced runners should be considering running it all out.  Instead of racing it, treat this race as a either your easy long run or your marathon pace run.  Use it to practice everything that you plan to do on October 12th.  If you use this race as your pace run for the week, then move the easy 12 mile long run that is scheduled for the weekend to earlier in the week.   

 

First Timers

 

As we’ve mentioned before, we recommend that you stay away from racing during your training.  There will be plenty of time after the marathon to run shorter races.  Allowing several weeks of recovery, a November race, like one of the “turkey trots”, would be about right for you. 

 

Once you’ve completed the twenty-miler, it will be time to start the taper.  Resist the urge to race and enjoy the rest.  You will have earned it and you will need it. 

 

Suggested Weekly Training Schedule

 

Below are suggested workout schedules for the five types of marathon runners for this week. 

 

Week 5

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

 

Type of Runner

9/8/08

9/9/08

9/10/08

9/11/08

9/12/08

9/13/08

9/14/08

Total Weekly Miles

1st Timer, Novice Runner

4 Miles Easy

Rest

9 Miles Easy

4 Miles Easy

Rest

12 Miles Easy

Rest or Cross Train

29

1st Timer, Exp. Runner

6 Miles Easy

Rest

9 Miles Easy

5 Miles Easy

Rest

12 Miles Easy

Rest or Cross Train

32

2nd Timer

4 Miles Easy

6 Miles Easy or include 6 x Half Mile

Rest

9 Miles Pace

Strength & 2-3 Miles Easy

12 Miles Easy

Rest or Cross Train

33 to 34

Experienced Marathoner

5 Miles Easy

10 x Half Mile

Rest

9 to 10  Miles Pace

Strength & 2-3 Miles Easy

12 Miles Easy

Rest or Cross Train, or 4 Miles Easy

35 to 41

Veteran Marathoner

6 Miles Easy

12 x Half Mile

Rest

10 to 12 Miles Pace

Strength & 2-3 Miles Easy

12 Miles Easy

Rest or Cross Train, or 5 Miles Easy

40 to 46

 

Experienced & Veteran Marathoners

 

It’s a rest week, but the speed workout is tough and long:  10-12 half-mile repeats at 10K pace.  This workout is based on the Yasso 800’s.  Check out the description of this workout at the Runners World web site.

 

http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html

 

This workout can also be used as a marathon predictor by adding a couple of zeros to end of your average split for the half-mile repeats.  For example, if you average 4:00 minutes for your splits, then it’s predicted that you should be able to run 4:00:00 (four hours) for the marathon. If you can make it through at least 10 half-mile repeats and you’ve been doing okay on your long runs and pace runs, you should feel fairly confident about your marathon target time. 

 

We will run a modified version of this workout.  The rest interval is shorter and some of the experienced runners may do 12 repeats instead of 10.

 

Start with a one-mile warm-up at long run pace.  Take a short rest and do some light, active stretching.

 

Base the number of half-mile repeats that you run on your weekly mileage. 

 

35 miles per week: 6 to 8

36 to 45 miles per week 8 to 10

Over 45 miles per week: 10 to 12

 

Take a 1:30 rest between repeats.  Take a slightly longer rest and get water after each set of 4.  

 

 

 

Illinois Runs Marathon Training Program

 

Tips for the Week of 9-01-2008

 

There are 6 weeks to go before the Bank of America Chicago Marathon. 

 

It’s another build week.  And this weekend’s run will be the first 20-miler for the Second Timers.   This week and the week after next are the hardest weeks of the program.  That’s why we will sandwich a cut back mileage week between them.

 

Suggestions for the 20 Miler

 

The I-Run Workbook lists several strategies for running the 20-milers.  Here’s a brief recap.

 

The first strategy is to run the entire 20 miles at the same slow, comfortable pace that you’ve been running all summer.  This is the method that will be used by the group leaders.  It’s also the method that we recommend for first-timers.

 

The second strategy is to run the 20 miles slow enough so that the entire workout, including water stops, will take the same amount of time that you estimate that it will take you to complete the marathon.  As well as training you physiologically, the long run is also preparing you psychologically for the marathon.  Doing anything continuously for 3, 4, 5 or 6 hours, including driving, watching TV, and most certainly running, can be mentally challenging.  Method 2 will better prepare you mentally for marathon day.  Because you’re running slower than you plan to on race day, the physical stress is less and you will be able to recover quickly.  If you can’t get other runners in your group to try this method, you may want to switch to a slower pace group.

 

The third strategy is designed to simulate how it will feel to maintain your target pace during the later stages of the marathon.  This method involves running the first 16-18 miles at the normal easy pace for your group.  The last few miles are then run at your target marathon pace.  Because the bulk of the miles are done at a slow pace, and you’re only running 20 miles, you will be able to recover quickly.  This method should only be used by the experienced marathoners.  If you want to experiment with this method, see if other experienced runners in your group would be willing to join you.

 

First Timers, stick with method 1. Run the same pace that you’ve been running all year. This should also be the pace at which you plan to run the marathon.  Keep your training simple.  Focus on finishing safely.  You can experiment with some of these other techniques when training for your second marathon.

 

And don’t forget to practice everything that you plan to do on the weekend of the marathon.  Have you bought those shoes yet?  You should have about 50 - 75 miles on your marathon shoes, including one long run, preferably a 20 miler.

 

Weekend Runs Longer than 20 Miles & Pace Runs Longer than 10 Miles

 

The published training schedules give experienced runners the option of extending the week-end runs past 20 miles and the mid-week pace runs past 10 miles.  The obvious reason for extending these workouts is to better prepare for the marathon.  This is especially important to runners looking for that optimal marathon.  However, there is a breaking point for every runner, no matter how experienced.  Running longer on the pace run and the weekend run is a lot like increasing your weekly mileage.  There is a training benefit, but there is also the increased risk of injury. 

 

The bottom line is we don’t recommend extending the long run or pace run unless you are an experienced marathoner with a big mileage base. 

 

If you are going to extend these runs, make sure that you are not running faster than the recommended pace.  For the long run, that pace should be a comfortable one that is 30 to 90 seconds slower than marathon pace.  The pace runs obviously should be run at your target marathon pace.

 

Over training (too many miles, at too fast a pace) can also lead to being over-tired.  While you may be fortunate enough to avoid an injury, you may end up wearing yourself down to the point where even the three-week taper prior to the race is not enough time to fully recover from training and to be properly rested for the marathon.  So, be careful.  You don’t want to find out on race day that you’ve left your best efforts out on the running path.

 

Suggested Weekly Training Schedule

 

Below are suggested workout schedules for the five types of marathon runners for this week. 

 

Week 6

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

 

Type of Runner

9/1/08

9/2/08

9/3/08

9/4/08

9/5/08

9/6/08

9/7/08

Total Weekly Miles

1st Timer, Novice Runner

4 Miles Easy

Rest

9 Miles Easy

4 Miles Easy

Rest

18 Miles Easy

Rest or Cross Train

35

1st Timer, Exp. Runner

6 Miles Easy

Rest

9 Miles Easy

5 Miles Easy

Rest

18 Miles Easy

Rest or Cross Train

38

2nd Timer

Strength & 2-3 Miles Easy

7 Miles Easy or include 3 x Mile

Rest

9 Miles Pace

Strength & 2-3 Miles Easy

20 Miles Easy

Rest or Cross Train

40 to 42

Experienced Marathoner

5 Miles Easy

5 x Mile

Rest

9 to 10  Miles Pace

Strength & 2-3 Miles Easy

20 to 21 Miles Easy

Rest or Cross Train, or 4 Miles Easy

44 to 50

Veteran Marathoner

6 Miles Easy

6 x Mile

Rest

10 to 12 Miles Pace

Strength & 2-3 Miles Easy

20 to 22 Miles Easy

Rest or Cross Train, or 5 Miles Easy

48 to 56

 

 

 

 

 

Experienced & Veteran Marathoners

 

This week’s workout will be mile repeats that will vary between Lactate Threshold pace and 10K Race Pace.   It’s getting darker much earlier now.  If you are running this workout in the evening, select a course that is well-lit and has good footing.

 

Start with a one-mile warm-up at an easy pace.  Take a short rest. Do some light, active stretching.

 

Mile Repeat 1: Lactate Threshold Pace.  2 minutes rest. 

Mile Repeat 2: 10K Race Pace.  2 minutes rest. 

Mile Repeat 3: Lactate Threshold Pace.  2 minutes rest. 

Mile Repeat 4: 10K Race Pace.  2 minutes rest. 

Mile Repeat 5: Lactate Threshold Pace.  2 minutes rest. 

 

Finish with a one-mile cool-down at an easy pace.

 

Base the number of mile repeats you run on your weekly mileage.

 

Low thirties: First 3 repeats.

Mid thirties: First 4 repeats.

Over 40 Miles: All 5 repeats.

 

 

 

Illinois Runs Marathon Training Program

 

Tips for the Week of 8-25-2008

 

There are 7 weeks to go before the Bank of America Chicago Marathon. 

 

It’s a well earned rest week.  Listen to your body.  If you’re feeling a little beat up, take extra rest or do more cross-training instead of running.  Hydration, good nutrition, sleep, and stretching are now especially critical to staying healthy and injury-free.  There are only two more build weeks left, but they are the toughest.   So really rest this week!  

 

Labor Day Week-End

 

Labor Day weekend is coming up and many of you may be out of town.  It’s one of those weeks when you have to be flexible with your training schedule. As mentioned in earlier tips, the long run and mid-week pace runs are the most important workouts.  You need to fit them in with the rest of your activities.   

 

This quote from Bob Glover, author of The Runner’s Handbook and The Competitive Runner’s Handbook, sums it up perfectly.

 

"The single most important ingredient to marathon success is the long run.  "Going long" is a hallowed weekend tradition that is despised and loved, feared and revered, bragged about and complained about.  Whether you like long runs or not, one thing remains clear: You have to run them if you want to maximize your potential on marathon day.  The long run can make you physically and psychologically stronger or it can destroy you, turning running into a painful task.  The long run mirrors the marathon itself: it demands attention and respect.”

 

If you can’t run with the group on Labor Day week-end then you have a number of options.  You can run on your own when you’re out of town. It’s a great way to explore a new area.  However, measuring a course, getting water and Gatorade during the run, and just finding a few hours for the run can all be challenging.   

 

Another option is to move the long run to Thursday or Friday.  You can then move the pace run to the week-end.  It should be a lot easier to fit in the shorter pace run while you’re out of town.  If you plan on doing this, see if someone from your regular group would be willing to run long with you on Thursday or Friday.  

 

If you end up running by yourself, you’ll need to make plans for fluid replacement.  Choose a course that has water fountains on it.  That way, you only need to worry about Gatorade.  You can set up your own aid station by dropping off Gatorade ahead of time and then run a loop that allows you to pass the station several times.  A better option is to carry Gatorade with you on the run.  A belt, such as those from Nathan Sports, allows you to carry water, Gatorade, and gels.  The extra weight is evenly distributed around your waist.  Check out their web-site for some examples.

 

http://www.nathansports.com/our_products/hydration_nutrition/race_speed.html

 

With any of these options, you could end up running many of the miles by yourself.  If at all possible, make it to a scheduled group run on Saturday or Sunday.

 

Universal Sole Half Marathon

 

The inaugural running of this race is coming up on Labor Day, 8-01-08.  Many runners, especially the experienced ones, will be tempted to enter it.  Fortunately, it follows a weekend with cut-back mileage.  However, racing it will additional stress on your body.  There is a 18-20 mile run coming up the following weekend.  If you plan to run this race, here are a few recommendations.

 

Treat the race as a long pace run and use it to practice everything that you plan to do on the day of the marathon.  The distance of next week’s pace run for the experienced runners is 9 to 10 miles.  So, move the mid-week pace run to Monday and substitute a shorter workout in place of the pace run later in the week.  Run the first 3 to 4 miles at an easy pace and the rest of the race at your target marathon pace.

 

As mentioned in previous tips, the long runs and mid-week pace runs have now become high-stress workouts.  They need to be followed by rest or easy days. So if you’re running the half marathon, do your long run on Saturday, allowing Sunday to be a rest day.  Also, if you are running the weekly speed workouts, run a scaled down version of the workout on Tuesday, 9-02-08, or move that workout to later in the week.

 

First Timers

 

Did you ever think that you would consider a 12-mile run to be a cut-back?  You’re conditioning has been improving slowly but surely since June.  However, don’t get over-confident and try to do too much.  Take the rest week seriously.  Stay away from racing, no matter how good you feel.   

 

Suggested Weekly Training Schedule

 

Below are suggested workout schedules for the five types of marathon runners for this week. 

 

Week 7

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

 

Type of Runner

8/25/08

8/26/08

8/27/08

8/28/08

8/29/08

8/30/08

8/31/08

Total Weekly Miles

1st Timer, Novice Runner

3 Miles Easy

Rest

8 Miles Easy

4 Miles Easy

Rest

12 Miles Easy

Rest or Cross Train

27

1st Timer, Exp. Runner

4 Miles Easy

Rest

8 Miles Easy

5 Miles Easy

Rest

12 Miles Easy

Rest or Cross Train

29

2nd Timer

Strength & 2-3 Miles Easy

5 Miles Easy or include 4 X Half Mile

Rest

8 Miles Pace

Strength & 2-3 Miles Easy

12 Miles Easy

Rest or Cross Train

29 to 31

Experienced Marathoner

4 Miles Easy

2 x Half Mile, One Mile, 2 x Half Mile

Rest

8 Miles Pace

Strength & 2-3 Miles Easy

12 Miles Easy

Rest or Cross Train, or 3 Miles Easy

31 to 35

Veteran Marathoner

5 Miles Easy

2 x Half Mile, One Mile, 2 x Half Mile

Rest

8 Miles Pace

Strength & 2-3 Miles Easy

12 Miles Easy