Running plan from Olympic Trials and 2:15 marathoner

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Running plan from Olympic Trials and 2:15 marathoner

Posted by admin in Featured, Tips from the Pros

One of the benefits of reading runsub4.com on a regular basis, is you get training plans that have been proven over the years by countless National Class runners. The below training program is meant to provide guidance on how you can train to ramp up for a longer race, or a race where you would like to see a time improvement. Please note that this training plan is scalable in that if you are not able to maintain the intensity or the mileage load listed, then just do 50%, 60%, 70%, 80%, etc of this plan.

This plan, as any elite runner will tell you, focuses on building a base that will not only make you strong for the race you are training for, but it will make you strong and provide the foundation for many years of running strength and success.

Any questions about this training, please see the “Contact” section of this webpage, and we’ll get back to you. We’d like to thank a Top 10 finisher in the Olympic Trials Marathon, a Track and Field NCAA Champion in the 1o,000m run, and All American in Cross Country for their expertise.

SUMMER TRAINING PROGRAM

Moderate Pace and Volume (Mid-May through August)

May 17-23, Summer Training to Build Base, 70 miles

M – 11 miles easy, 11, T – 10 miles, 21, W – 8 miles easy, 29, R – 11 miles easy, 11, 40, F- 10 miles slightly quick, 50, S – 12 miles easy, not hard, 62, S – 8 miles jogging, 70

At this point, one day a week off could be taken on Wed or Sun, and the volume can move down to 60 a week through May – If a track season has just completed, take one week completely off of running before starting this program. This is also a program that can help establish a base for those wanting to run an October, November, or December Marathon. We at RUNSUB4.COM want to see sub 4 hour marathons as well!

May 24 – 30; Summer Training to Build Base, 70

M – 11 miles easy, 11, T – 10 miles, 21, W – 8 miles easy, 29, R – 11 miles easy, 11, 40, F- 10 miles slightly quick, 50, S – 12 miles easy, not hard, 62, S – 8 miles jogging, 70

At this point, one day a week off could be taken on Wed or Sun, and the volume can move down to 60 a week through May and then in June go to 7 runs a week. At this point 2 runs a day for the moderate pace and mileage is not recommended, this will come in August.

May 31 to June 6, Base Training, building volume, 70 miles

M – 11 miles easy, 11, T – 10 miles, 21, W – 8 miles easy, 29, R – 11 miles easy, 11, 40, F- 10 miles slightly quick, 50, S – 12 miles easy, not hard, 62, S – 8 miles jogging, 70

At this point, one day a week off could be taken on Sun, but it is good to get to the 70 miles a week point here.

June 7-13; Continuing to Build that Base Mileage, 75 miles

M – 11 miles easy, 11, T – 12 miles with 12 times 1 min off/ 1 min on (pickups), 23, W – 10 miles easy, 33, R – 11 miles easy, 11, 44, F- 10 miles closer now to temp effort for last 4 miles, 54, S – 13 miles easy long, 67, S – 8 miles easy jogging, 75

Focus on consistently running 70-75 miles per week from now until cross country season starts and intervals are seriously not recommended, yet slight tempos and pick-ups become part of the training.

June 14-20; Getting Stronger and Looking at Races, 75

Focus on consistently running 70-75 miles per week from now until cross country season starts and intervals are seriously not recommended, yet slight tempos and pick-ups become part of the training.

June 21-27; Getting Stronger and Looking at Races, 75

Focus on consistently running 70-75 miles per week from now until cross country season starts and intervals are seriously not recommended, yet slight tempos and pick-ups become part of the training.

June 28- July 4; Holiday Weekend and Week to Rest, 55

M – 11 miles easy with pick-ups (10 times 1 on/off), 11, T – 10 mile, 21, W – 10 miles decent pace or Thursday, 31, R – 10 miles easy, 10, 41, F- 8 miles easy, 49, S – 6 miles easy, 55, S – take the day off or run a local July 4^th Road Race, if racing skip the quicker 10 miler and run 8 miles on Thursday.

July 5-11; Getting Stronger and Back to Volume, 75

M – 11 miles easy, 11, T – 12 miles with 12 times 1 min off/ 1 min on (pickups), 23, W – 9 miles easy, 32, R – 12 miles easy, 12, 44, F- 10 miles easy getting back to volume, 54, S – 13 miles easy, 67, S – 8 miles easy jogging, 75

Get back to consistently running 70-75 miles per week from now until cross country season starts and intervals are seriously not recommended, yet slight tempos and pick-ups become part of the training.

July 12-18; Maintain Intensity Grow Volume, 80

M – 12 miles easy, 12, T – 11 miles with 12 times 1 min off/ 1 min on (pickups), 23, W – 11 miles easy, 33, R – 12 miles easy, 12, 45, F- 11 miles easy running, 56, S – 14 miles easy long run, 70, S – 10 miles easy jogging, 80

Focus on consistently running 75-80 miles per week from now until cross country season starts and intervals are seriously not recommended, yet slight tempos and pick-ups become part of the training. If you have to take a day off, Sun or Wed is recommended, but be careful to never take 2 days in a row off.

July 19-25; Get Situated at this Volume and Intensity, 80

July 26-Aug 1; Comfortable with Volume Intensity Up, 80

M – 12 miles with 12 times one minute off/on in the middle, 12, T – 12 miles easy, 24, W – 11 miles easy, 35, R – 10 miles quick, close to tempo pace, 10, 45, F- 12 miles easy running, 57, S – 14 miles long run with last 6 miles tempo pace, 69, S – 11 miles easy jogging, 80

The next two weeks are for intensity increases to prepare for the intervals and the like that will come in both marathon training for the fall and a cross country season in college or high school. Based on the season start day for each person these two weeks can be moved up or back, as long as the easy distance 60 miles week is the last week prior to the official practices or marathon training start-up, but this is the type of prep work we recommend for the upcoming racing season.

Aug 2-8; Comfortable with Volume 2 Weeks intensity, 80

The next two weeks are for intensity increases to prepare for the intervals and the like that will come in both marathon training for the fall and a cross country season in college or high school. Based on the season start day for each person these two weeks can be moved up or back, as long as the easy distance 65 miles week is the last week prior to the official practices or marathon training start-up, but this is the type of prep work we recommend for the upcoming racing season.

Aug 9-15; Getting Stronger and Back to Volume, 65

M – 10 miles easy, 10, T – 8 miles quick pace, 18, W – 10 miles easy, 28, R – 10 miles easy, 10, 38, F- 8 miles slightly quick, 46, S – 11 miles easy, 11, 57 S – 8 miles easy jogging, 65

At this point, this is a resting week to get ready for the training to come and kind of recharge the batteries for the training to come.

Important if Lower Volume and Lower Intensity is more appropriate

This program is recommended for the experienced runner, but not the expert, the following adaptations to the weekly program would be adjusted for novice (entry level) and for expert (All-Conference Runners and sub 2:30/3:00 male/female marathoners).

At the entry level the 70-75 miles (first 3-4 weeks) week would look as follows:

May 17-June 13, Summer Training to Build Base, 45-50 miles

M – 7 miles easy, 7, T – 7 miles, 14, W – 6 miles easy, 20, R – 8 miles easy, 8, 28, F- 6 miles easy, 34, S – 10 miles easy, 10, 44, S – 6 miles easy jogging, 50

At this point, one day a week off could be taken on Wed or Sun, and the volume can move down to 40-45 a week through May – If a track season has just completed, take one week completely off of running before starting this program. This is also a program that can help establish a base for those wanting to run an October, November, or December Marathon. We at RUNSUB4.COM want to see sub 4 hour marathons as well!

At the entry level the 75-80 miles weeks should look like (next 2-3 weeks):

June 14-July 4th, 50-55 miles

M – 7 miles with 7 times 1 min on/off, 7, T – 8 miles, 15, W – 8 miles easy, 23, R – 7 miles easy, 7, 30, F- 8 miles easy, 38, S – 10 miles decent pace, 10, 48, S – 7 miles easy jogging, 55

Focus on consistently running 50-55 miles per week from now until cross country season starts and intervals are seriously not recommended, yet slight tempos and pickups become part of the training. Taking a day or two off at the July 4^th holiday or going to 40 miles this week to run a race, do the 8 miles slightly quick (decent pace last 2 miles) on Wed and the pick-ups on Monday. This type of week would be what we recommend the last week before practice starts.

At entry level the 75-80 miles week (last 4-5 weeks prior to one week before the season starts):

July 5-August 8; Getting Stronger and Back to Volume, 55-65

M – 10 miles easy, 10, T – 8 miles with 8 times 1 min off/ 1 min on (pickups), 18, W – 10 miles easy, 10, 28, R – 9 miles easy, 9, 37, F- 8 miles slightly quicker with a tempo last 2 miles quick, 45, S – 12 miles long run, 57, S – 8 miles easy jogging, 65

Get back to consistently running 60-65 miles per week from now until cross country season starts and intervals are seriously not recommended, yet slight tempos and pick-ups become part of the training. As you get comfortable with the volume pick-up the intensity on the Tuesday and Friday efforts and go quick the last 3-4 miles in the long run on Saturday.

Important for Expert Level, Do not increase intensity and volume at the same time

If you are going to follow this program at the “expert” level, please be mindful of taking care of your legs with ice baths and stretching and the high end we recommend is 90-100 miles per week, nothing over this volume as the real training starts in the second part of August and September, as well as the miles over 120 at this level.

At the experienced or expert level the 80-85 miles (first 3-4 weeks) week would look as follows and it is recommended to follow the first week of the moderate plan and join this plan on the second week:

May 24-June 13, Summer Training to Build Base, 80-85 miles

M – 12 miles easy, 12, T – 12 miles, 12, 24, W – 10 miles easy, 34, R – 12 miles easy, 12, 46, F- 10 miles easy, 10, 56, S – 14 miles easy, 14, 70, S – 12 miles easy jogging, 82

At this point, one day a week off could be taken on Wed or Sun, and the volume can move down to 70 at best for a week – If a track season has just completed, take one week completely off of running before starting this program. This is also a program that can help establish a base for those wanting to run an October, November, or December Marathon.

At the experienced level the next few weeks should go 85-90 miles weeks should look like (next 2-3 weeks):

June 14-July 4th, Picking up the volume just at 85 miles

M – 12 miles easy, 12, T – 10 miles, 10, 22, W – 13 miles with some pick-ups, 8-10, 35, R – 12 miles easy, 12, 47, F- 12 miles easy, 12, 59, S – 14 miles long run, 14, 73, S – 12 miles easy jogging, 85

Focus on consistently running 80-85 miles per week from now until cross country season starts and intervals are seriously not recommended, yet slight tempos and pickups become part of the training. Taking a day or two off at the July 4^th holiday or going to 60 miles this week to run a race, do the 10 miles slightly quick (decent pace last 2 miles) on Tuesday and decrease W-F to 10 miles per day the week of the 4th. This type of week would be what we recommend the last week before practice starts as well

At expert level the 90 miles plus per week (last 4-5 weeks prior to one week before the season starts):

July 5-August 8; Getting Strong/Volume Up, 85-90 miles

M – 12 miles easy, 12, T – 12 miles with 12 pick-up, one min on/off in the middle of the run, 12, 24, W – 14 miles mid week long run, 38, R – 10 miles easy, 10, 48, F- 12 miles decent pace last 4 miles, 12, 60, S – 16 miles long run, 16, 76, S – 12 miles easy jogging, 88.

Get back to consistently running 85-90 miles per week from now until cross country season starts and intervals are seriously not recommended, yet slight tempos and pick-ups become part of the training. As you get comfortable with the volume pick-up the intensity on the Tuesday and Friday efforts and go quick the last 3-4 miles in the long run on Saturday.