Advanced Marathoning

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There are a lot of similarities between a Pfitz marathon training plan and other training plans, but a few things set him apart. The Jack Daniels Plan A could be viable if you use it on three days a week, though the long runs are quite intense on this plan. Each week, I’ll present a new topic for discussion, ranging from different training plans/philosophies, types of runs, cross training, etc. Note that the Hanson plans do prescribe training paces, but this is based on your goal rather than your proven fitness. The goal of this type of workout is to improve overall speed and the ability to maintain a quality pace for long distances.

This comparison covers many of the most popular marathon training plans, and has a short description of the plan, a list of the key attributes and a high level summary of each level of the plan. If you stretch aggressively, your muscles will tighten in a protective reflex to prevent straining or tearing of muscle fibers.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. Implement cutting-edge nutrition and hydration strategies and recovery techniques to feel and run your best. In the years that followed when I ran a LOT of half marathons, I wrote most of my own training plans, and depending on your marathon goals, this may be good option for you. Do one repetition of each drill for 15 to 20 meters, and rest before the next one by walking back to the starting point.

When the intensity of your running reaches a certain point, more lactic acid is produced than your body can process. Low iron intake can be a problem for vegetarians and runners who eat red meat less often than once a week. For marathoners, probably the four most worthwhile ways to try to improve running economy are remaining uninjured and accumulating mileage over time, resistance training, hill training, and running short repetitions (80-120 m) at a fast but relaxed pace.

When you need to slow suddenly in a marathon, the culprit is probably glycogen depletion, not dehydration, which tends to affect you more gradually. These training schedules will have you racing at peak speed, whether you're targeting one race or several during the season. Note: If you want to be self-trained, but have a little extra guidance without the cost of a coach, I provide support to members of my running course with their training plans, whichever ones they choose to use. Post here for discussion about training for running, race reports, elite results and discussion, and more. Anyone who is serious about training needs to understand the physiological aspects of running, and Pfitzinger introduces those concepts very clearly.

Another way of evaluating a training plan is to look at the number of miles run in excess of 16 miles. These benefits are lost, however, if you do recovery runs so fast that you tire yourself out for your subsequent hard training sessions. To start this new adventure off, we’re going to discuss a topic near and dear to my heart: Pfitz, otherwise known as “Oh, god!I combined the two and then had a couple marathoners look over my plan (including the wonderful Afoodiestaysfit :)! If you prefer to run more frequently, then it is critical to keep the easy days as easy as possible. When you’re choosing marathon training programs, make sure to take into consideration the factors of your lifestyle. He replaced some of his shorter recovery runs with ElliptiGO rides so that he was fresher and less sore for his key workouts. If you want to mix some trail running in to your marathon training, these are the best days to do so.

But on the other hand, it also expands on nutrition, hydration, physiology, rest and recovery, tapering, cross training and multiple other elements that even the most average of weekend warriors can find useful as he incorporates them to his weekly routines. My first edition is full of scribbles, underlines, and notes, marking a progression from 3:18 to 3:06 to 2:43—and, more important, to a true love of the sport. During an LT session or long run, your heart rate will tend to increase several beats per minute even if you hold an even pace. So I’m here to bring you all you need to know about exciting new product releases and the latest in sport, fitness and PE. For training purposes, I worked out race paces to use for 15k and HMP based on my targeted marathon time here ( race calulator).

I read the entire thing in about a week and still regularly flip through it when I’m training for ANY race. Because training load is the combination of your training volume, intensity and frequency, you can reduce your training load in several ways.