Advanced Marathoning

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Don’t believe just me? Runner’s World quotes coach Pete Pfitzinger, author of Advanced Marathoning, as saying: 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. Starting Mileage. This column shows the mileage of the first long run, and may be useful in selecting a plan based on your current fitness.

One more takeaway that Higdon is firm on is that when you’re supposed to be running “slow” or “easy” there really is no such thing as too slow. There is plenty of time to go harder and build speed in. Rest days are sacred, too. He wants to ensure his runners don’t overtrain and get to the starting line healthy. Many runners improve their marathon times simply by running higher mileage than they did in their previous training cycle and basically changing nothing else. Though there certainly isn’t a magic number that works for every runner (because with higher mileage also can come greater risk for injury), many aren’t maximizing their potential in this area. The bottom line is that these Pete Pfitzinger marathon training plans work – but they are not for everyone.If you want more details on how to evaluate specific training plans, I have a lesson dedicated to that in my online running course.) Nutrition If your predicted marathon finish time is 5:30 or longer then I believe Galloway or a similar run/walk approach is by far the best approach. If you can predict your marathon finish time from a shorter race using my VDOT Calculator. A 5:30 marathon finish is about a 35:00 5K. Speedwork. This is the number of days where the plan prescribes speed work such as intervals or at tempo runs. Any speed work performed as part of the long run is not included in this total. AccelerateUK.com is owned and operated by Accelerate Lifestyle Limited, Registered in England and Wales

I very easily could do another 'hanson training cycle' this year, but I am curious to see if P&D method gets me better results, and having read the book I am hopeful it will, because although the long runs and medium long runs sound scary, I think they will boost my confidence and endurance. It is hard to recommend the best overall plans for first-time marathon runners because their situation and objectives can vary so widely. First-time marathon runners could be highly experienced at racing shorter distances, or completely new to structured training. They could be aiming for a competitive finish, or just hoping to survive. Therefore, I'd recommend you read the suitability comparison above, and understand how I've characterized each type of first-time runner. His marathon plans are intense, and they will definitely put you to the test. But if you can handle the training load, you will probably come out the other side stronger. Keep on reading for an overview of the plans, some pros and cons, and a few final thoughts on whether or not this is the right choice for you. Está planteado de una forma muy muy práctica. Explicaciones fisiológicas, formas óptimas de entrenamiento, consejos para el día "D", problemas que pueden surgir, etc. Todo ello intercalado de casos de grandes maratonianos que cuentan someramente como planifican sus entrenamientos y lo compaginan con su vida diaria.Runs 16+. I consider that the 16 mile mark defines the beginning of "the long run". While this is somewhat arbitrary on my part, I believe that counting the number of long runs that are 16 miles or more is a useful metric. The first run the diesel 16 miles or more is highlighted in green in the weekly section.

In my opinion, the sweet spot for who would benefit most from a Pfitz marathon plan is someone who has an established base of mileage, has recently trained for a shorter event, and is looking to change gears for a marathon. Novice runners need not apply, and veteran marathoners with sub-elite times might want to choose something with more time spent at specific workout paces. Triathlete/Multisport Athlete: These athletes need to have time to dedicate to overtraining, so I plan that has days that can be used for other exercise methods is particularly applicable.In fact, they should always be separated by an easy/recovery day as opposed to a day off (if you can help it). This is because your body needs to release the extra tension placed on your muscles and joints through easy movement and getting the blood flowing. We talk about this in depth in our article, “The Importance of Recovery Runs in Marathon Training.” Now on a 5-day schedule with 3 hard/long days included, it’s not possible to fit in 3 recovery days. What I recommend here is being extra careful to complete your medium long run at an easy pace. If you do end up including a little extra speed for a few miles in your MLR, be sure to at least get in a good walk or other type of light cardio on your off day between that and the long run. As you will notice, they are both slightly different values but remember, this is just a guideline. Tweaks I made to the training 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

A second thing that distinguishes Pfitz is the mid-week medium long run. Every marathon training plan has a long run on the weekend. But some divide the rest of the mileage into pretty evenly divided, manageable bits on the weekdays. Pfitz always includes a medium long run in the middle of the week. He also tends to spread the miles across fewer days of the week – so you’ll run fewer days, but longer than in other plans with comparable weekly mileage. Here’s my go-to 6 day per week schedule with an MLR. For me personally, I perform best on a 6-day schedule and I recommend it if you can swing it: The plans seem rigid. While Pete offers some advice on how to adjust the plans to fit your own lifestyle, they definitely come across as rigid. If you have to move around a workout, how do you adjust the rest of the week? Pete offers some advice on how to do this, but you may find yourself struggling with making the best decision. This is not the right plan if you want a ton if flexibility.

How can you get faster by walking you may wonder? So many runners go out too fast, and end up hitting the wall earlier than if they didn’t. So many of these runners end up walking the rest of the majority of their race, ultimately making their overall time slower than if they would’ve used this method. Studies have found that a well-planned taper can lead to improved running economy, as well as an increase in muscle strength and power. It has been found that tapering can lead to an increase in red blood cell count. It may also lead to increased aerobic enzyme activity and an increase in VO 2 max. cumulative fatigue – running lots of days with high mileage requires the runner to run on tired legs.