Marathon Running. Second phase Marathon Training. 2-8 weeks You’ve worked on Aerobic Base and Resistance Training; VO2 max training; and REST will be phase three and four. Marathon Training--tempo or anaerobic threshold speed/capacity--Cruise Intervals at 15 k or 10 mile pace ...by 71 min half marathon runner David Holt. After a good build up of base at 60-80 percent maximum heartrate, strides, and a hill training phase, you can bring in Tempo runs. Early sessions will be barely over 80 percent max heartrate--long intervals with a short breather...more for mental than physical recovery. You'll need to think about form on these reps. You will run comfortably hard; you will never run all out for these sessions. Run a threshold pace session every 5 days or so; keep them short enough that you remain fresh for your other quality sessions which complement it. After a few sessions, you'll be able to increase pace towards 90 percent maximum heartrate. Many physiologists recommend 90 as the top range for this running. Most of these runs will be at 15 k or 10 mile pace to hit that pulse target. When tired two days after your long run, or when weather is bad, it may be half marathon pace: It will rarely be slower. If your heartrate is 90 percent at your half marathon pace, you should add rest to the next few days. Don't be concerned if you are able to run at 10 K pace at 90 percent max. These good days are a joy...provided you're not overtraining. Achy quads are a key sign of overtraining. However, 10 k pace puts most of us over the red line, it is too harsh. As Jack Daniels Ph.D. says, "86 percent is probably the best pace." About 10 seconds per mile slower than 10 K pace if you've never raced the longer distance. According to Jack Daniels: "Anaerobic Threshold is the pace or intensity beyond which blood lactate concentration increases dramatically, due to your body’s inability to supply all its oxygen needs. As you get fitter, your red line rises from about 80 percent of maximum heartrate to 90-95 percent. Physiologically, threshold training teaches muscle cells to use more oxygen--so less lactate is produced. Your body also becomes better at clearing lactate: Race day red line SPEED rises." When running at 15 k pace, the 1,000s and 800s will need a 200 rest to ensure you give the muscles a chance to educate themselves. Match each session with some kind of speed at short distances. Eight or so strides on a recovery day counts also! When working on Buffering Capacity--alternate Continuous Tempo Runs, with Cruise Intervals: Try... 6 miles at Half marathon race pace...probably 80 percent max heartrate one and a half mile reps...three or more. Close to 90 percent max HR if it feels right. One to two minutes rest. 4 miles at 15k or 10 mile pace...true threshold tempo speed 85-86 max HR. Hopefully, without accumulating lactic acid. Mile reps at your red line...10 k pace, but stay in control Half mile repeats with short rest. Then repeat the five sessions if you have sufficient time But restrict threshold pace to 10 percent of your marathon training miles. Keep the Hill or resistance training sessions every 14 days or so to maintain the strength and knee lift from phase one.
Long distance runs. The longest will be 3-4 mile more than in phase one--up to 20 miles, or one third of your average weekly miles--at 65 to 70 percent max HR. The second longest will be 14 or one quarter the average weeks total. If you intend to RACE the marathon you'll need a couple of those 14s to include 6-8 miles at 75 percent max HR, which will be close to marathon pace for most runners.
I believe you should run a quality session the day before each long run--you don't need fresh legs to run easy. After appropriate rest, you're ready to run the second speed session of the week. You should bounce back from speed sessions rapidly--if you can’t, then you have run too hard for your current fitness level. Buffering capacity, anaerobic threshold, lactate gigididoo...it doesn't matter what we call them, the science backs them up. Staying in control, running with good economy while cruising at 15 k or 10 mile pace brings huge rewards provided it is not over used. Six to ten sessions will bring you most of the gains. Then maintain those gains while working at the final aspect of your marathon running.
Note that Jeff Galloway in his book on Running recommends that you run mile repeats at 20 seconds faster than marathon goal pace, which is anaerobic threshold pace. Start with three reps and add one or two every two weeks to reach a maximum of 13 reps at least three weeks prior to your marathon.
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)