PERSONAL BEST WINTER 2007

MARATHON/HALF-MARATHON TRAINING FRAMEWORK

 

·        Refer to the Saturday Run Schedule for the length of your weekly long run. 

·        For Tuesday speed workouts, an Interval Training Schedule will be provided for group speed training that will begin March 25th. 

·        For your other runs during the week, use the framework below as a guide. 

 

Goal

Mileage Range

Guidance

 Mondays

Rest Day – Tissue repair

0 miles

No exercise today!

Tuesdays

 

To increase speed & to raise the anaerobic threshold

3-8 miles

Running is done faster than race pace.

Do 3 to 6 reps of 2 to 4 min. fast segments. Rest fully after each one.

Wednesdays

To build base mileage & general fitness

3-6 miles

Moderate running pace at 80-85% of MHR, or cross-train at same level of exertion

Thursdays

To develop running power & running strength

3-8 miles

Running done @ race pace

Alternate tempo running and hill repeats weekly.

 

Fridays

To build base mileage & general fitness or to rest/active rest

0-4 miles

Easy paced running @ 65-75% of MHR, cross train @ low intensity or take the day off to rest as needed.

Saturdays

(GROUP RUN)

To build endurance

“Long Run Day”

*See separate “Saturday Schedule”

Running is done 1 minute per mile slower than race pace – to just under race pace.

Run negative splits.

Sundays

To develop the ability to run when fatigued

Run 30% to 50% of Sat. distance

Running is done 1 minute per mile slower than race pace – to just under race pace.

Run negative splits.

Novice runners should use distances on the lower end of the mileage ranges listed for each day.

Intermediate runners should use distances in the lower-middle range..

Advanced runners can use distances at the upper end of the listed ranges.

Half-marathon runners should use distances in the lower-middle range.

*Adjust mileages to provide for more rest as needed (especially before or after long runs and/or high-intensity running sessions). 

 

MHR = Estimated Maximum Heart Rate – The formula is (220 – Your Age) = _______

MHR x .75 = Easy Run Exercise Heart Rate = ______________

MHR x .85 = Lower End of Tempo/Power Run Heart Rate Range = _______________

MHR x .90 = Lower End of Interval Training Heart Rate Range = _________________