Weekly Training Tips From I-Runs

In the mean time, enjoy the holidays. But also squeeze some runs in between the parties, family get-togethers, and vacations. You’ve worked hard all year to build that base. Don’t let it disappear over the month of December. Hopefully, if you haven’t already done so, you’ll keep up your running with your group.

The following schedule can be used as a template for any week during the off-season. Pick and choose the workouts, but try to get in at least 15 miles of running per week.

Off Season Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	12/08/08	12/09/09	12/10/08	12/11/08	12/12/08	12/13/08	12/14/08	Total Weekly Miles
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Tempo or Easy	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	7 - 8 Miles Easy	Cross Train	20 - 23
Experienced Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	8 to 9 Miles Easy	Cross Train	24 – 27
Veteran Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Cross Train	27 - 29

Second Chance Marathon

We’re into the final week of the Second Chance program. A few short runs are scheduled at the beginning of the week to take the edge off your pre-race anxiety. Then it’s plenty of rest. Good Luck.

Below are the suggested workout schedules for this week. Stick with the category of runner in which you trained earlier this year.

Week 1 / 8	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	12/8/08	12/9/08	12/10/08	12/11/08	12/12/08	12/13/08	12/14/08	Total Weekly Miles
1^st Timer, Novice Runner	2 Miles Easy	Rest	3 Miles Easy	2 Miles Easy	Rest	Rest	26.2 Miles	33
1st Timer, Exp. Runner	3 Miles Easy	Rest	3 Miles Easy	2 Miles Easy	Rest	Rest	26.2 Miles	34
2^nd Timer	4 Miles Easy	3 Miles Easy or Tempo	Rest	3 Miles Pace	Rest	Rest	26.2 Miles	36
Experienced Marathoner	5 Miles Easy	3 Miles Tempo	Rest	3 Miles Pace	Rest	Rest	26.2 Miles	37
Veteran Marathoner	6 Miles Easy	3 Miles Tempo	Rest	3 Miles Pace	Rest	Rest	26.2 Miles	38

Experienced & Veteran Marathoners

There’s a short tempo run, recovery run, and pace run on the schedule. With these three short workouts and the marathon, you’ll end up with over 35 miles for the week.

3-4 Mile Tempo Run

Mile 1: Long Run Pace

Mile 2: Lactate Threshold Pace

Mile 3: Lactate Threshold Pace

Mile 4: Long Run Pace

Illinois Runs Marathon Training Program

Tips for the Week of 12-01-2008

Planning for 2009

Some of you may still have a December marathon or a frosty 5K coming up but for most runners the 2008 season is coming to an end. How did you do? If you’re one of those runners who keep a detailed training log, then you’re probably already reviewing your 2008 results, totaling up your annual miles, and making comparisons to previous years.

It’s not too early to start planning for 2009. Setting training goals, selecting specific races to run, and determining target race times are all great motivators for keeping up your training during the winter.

Training Goals

Training goals for marathon runners usually relate to weekly mileage and the length or pace of the workouts. For example, runners who have just completed their first marathon may set a goal of going into the 2009 summer marathon program with a weekly mileage base of 25 miles and a long run distance of 8 miles. These would be increases over the 20 miles per week base and the 6 mile long run distance that they had going into the 2008 program.

Training goals can also relate to non-running areas. If you haven’t incorporated strength training exercises into your regimen, then starting them in 2009 would be a great goal. They will benefit any level of runner. If you’re looking for faster times, then inserting a speed training workout into your weekly schedule is a must. If you’re already doing these workouts, then increases in repetitions and intensity should be goals.

2009 may be the year to expand into other sports. Consider joining a masters swim club, entering and training for a cross-country ski race, working your way up to a century bike ride, or trying your first triathlon.

Specific Races

Start picking the specific races that you would like to run in 2009. Then, you can work backwards to create training schedules for those races. We’ve recommended the following websites before. They both have calendars with races well into 2009.

The Chicago Athlete calendar has all kinds of sporting events, but you can limit the search to just running races. You can also select races by region and date.

http://www.chicagoaa.com/calendar/smu.html

The Marathon Guide has calendars for both US and international races. They also have an interactive map that allows you to point and click on races in a region. If you’re hooked on marathons, then you already know that running in races outside the Chicago area can make for a great start or end to a vacation and are a good way to explore other cities and regions.

http://www.marathonguide.com

Target Race Times

If you’ve followed our program before, then you know that the first step that we ask runners to take is to establish a target race time. Based on this target, runners can then determine the types of workouts that are needed. They can also determine the distance and pace of each training run. The key to this exercise is to choose a realistic time goal. Based on your most recent race performance, you can set a preliminary goal of perhaps a 5 to 15 percent decrease in your finishing time by next fall. If your training goes well, you can always adjust your target time later in the year. Also, keep in mind that runners who are new to marathoning typically see greater improvement in their finishing times than the more experienced runners. Many experienced runners improve to a point where they “plateau” and the improvements in finishing time are harder to achieve.

The following schedule can be used a template for any week during the off-season. Pick and choose the workouts, but try to get in at least 15 miles of running per week.

Off Season Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	12/01/08	12/02/08	12/03/08	12/04/08	12/05/08	12/06/08	12/07/08	Total Weekly Miles
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Tempo or Easy	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	7 - 8 Miles Easy	Cross Train	20 - 23
Experienced Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	8 to 9 Miles Easy	Cross Train	24 – 27
Veteran Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Cross Train	27 - 29

Second Chance Marathon

We’re into week 7 of the program which will prepare you for another marathon this year. This week’s schedule is identical to the one that was posted two weeks before the Bank of America Chicago Marathon.

Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.

There is less than a week to go until the marathons that are scheduled for the weekend of December 6-7. If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.

Week 2 / 7	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	12/01/08	12/02/08	12/03/08	12/04/08	12/05/08	12/06/08	12/07/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	6 Miles Easy	3 Miles Easy	Rest	8 Miles Easy	Rest or Cross Train	21
1st Timer, Exp. Runner	5 Miles Easy	Rest	6 Miles Easy	4 Miles Easy	Rest	8 Miles Easy	Rest or Cross Train	23
2^nd Timer	4 Miles Easy	5 Miles Easy or Tempo	Rest	6 Miles Pace	Strength 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train	25 to 26
Experienced Marathoner	5 Miles Easy	5 Miles Tempo	Rest	6 Miles Pace	Strength 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train, or 3 Miles Easy	26 to 30
Veteran Marathoner	6 Miles Easy	5 Miles Tempo	Rest	6 Miles Pace	Strength 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train, or 3 Miles Easy	27 to 31

Experienced & Veteran Marathoners

This week’s workout will be a short tempo run. We’re tapering and some of you will be coming off a 10K race over the weekend. We’re cutting back on distance, but maintaining some of the intensity.

5 Mile Tempo Run

Mile 1: Long Run Pace

Mile 2: Target Marathon Pace.

Mile 3: 20 Seconds Fast than Marathon Pace

Mile 4: Lactate Threshold Pace, (20 Seconds Faster)

Mile 5: Long Run Pace.

Illinois Runs Marathon Training Program

Tips for the Week of 11-24-2008

Racing and Speed Training

Happy Thanksgiving! Why not start out the day with a Turkey Trot. You’ve rested after the marathon and slowly built up your weekly mileage and long run distance. You should be able turn in a fairly decent race performance. The forecast calls for sunshine and a high temperature of 41 degrees. So unless you live in the Indiana snow belt, it should be a good day to run. At a minimum, go out for a morning run. That will provide minimal justification for the several thousand calories that you will be consuming later in the day.

If you don’t have access to a treadmill or indoor track, you may be having trouble getting in that speed workout. If so, try moving it to the weekend when you can run when it’s light out. Since your weekend long run is a moderate distance and done at a slower pace, you shouldn’t have a problem doing the speed workout on the other weekend day.

The following schedule can be used a template for any week during the off-season. Pick and choose the workouts, but try to get in at least 15 miles of running per week.

Off Season Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/24/08	11/25/08	11/26/08	11/27/08	11/28/08	11/29/08	11/30/08	Total Weekly Miles
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Tempo or Easy	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	7 - 8 Miles Easy	Cross Train	20 - 23
Experienced Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	8 to 9 Miles Easy	Cross Train	24 – 27
Veteran Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Cross Train	27 - 29

Second Chance Marathon

We’re into week 6 of the program which will prepare you for another marathon this year. This week’s schedule is identical to the one that was posted three weeks before the Bank of America Chicago Marathon.

The taper has started. The focus of the next two or three weeks will be on pace work and rest (cut backs in mileage and intensity). You can also continue with strength workouts and cross-training. The experienced runners should also continue with some limited speed work, and possibly run a predictor 10K race on Thanksgiving or this coming weekend.

Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.

There are two weeks to go until the marathons that are scheduled for the weekend of December 6, 7. If you are running your marathon that weekend, then you should shorten the long run this weekend to 8 miles and do very few miles next week.

If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.

Week 3 / 6	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/24/08	11/25/08	11/26/08	11/27/08	11/28/08	11/29/08	11/30/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	8 Miles Easy	4 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	28
1st Timer, Exp. Runner	5 Miles Easy	Rest	8 Miles Easy	5 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	30
2^nd Timer	4 Miles Easy	6 Miles Easy or include 8 x 200M Hill	Rest	8 Miles Pace	Rest	12 Miles Easy	Rest or Cross Train	25 to 30
Experienced Marathoner	5 Miles Easy	12 x 200M Hill	Rest	8 Miles Pace	Rest	10K Race or 12 Miles Easy	Rest or Cross Train, or 3 Miles Easy	25 to 33
Veteran Marathoner	6 Miles Easy	16 x 200M Hill	Rest	8 Miles Pace	Rest	10K Race or 12 Miles Easy	Rest or Cross Train, or 3 Miles Easy	27 to 35

Experienced & Veteran Marathoners

The speed workout this week will be an interval workout of short hills.

Start with a one-mile warm-up at long run pace. Take a short rest. Do some light, active stretching.

Run 3 sets of 4 x 200 meter hill at 5K race pace. This is a continuous run. At the bottom of the hill you start right into your next uphill repeat. After the fourth repeat, take a 3 minute break. Get water during the break.

The veteran marathoners may choose to do a fourth set.

End the workout with a one mile cool-down at long run pace.

Illinois Runs Marathon Training Program

Tips for the Week of 11-17-2008

No ZMW’s

As was mentioned last week, you’re now in the part of the year when you should focus on maintaining your base mileage and long run distance. Depending on your winter and spring race schedule, this period could last anywhere from one month to several months. A typical week might include several shorter runs, a slightly longer weekend run, core strength workouts, cross training, and possibly a shorter distance speed workout. Because of the weather conditions, a tempo run is the easiest speed workout to do outside in the winter. Inside, on a track or treadmill, you can add more variety to your speed workouts.

With the shorter days, colder weather, and holiday conflicts your incentive to work out is going to be diminished. The one thing you want to avoid is a ZMW or Zero Mileage Week. It’s natural to want to cut back after pushing yourself all summer, but skipping workouts can become habit forming. It’s pretty discouraging to have to record a zero in your running log and it will make it that much harder to start back up in the spring.

You should be able to squeeze in at least three runs a week. Join a running club. The clubs usually have group runs on the weekend and one weekday evening. Having a group to run with will increase the likelihood that you’ll make it out the door.

The following schedule can be used a template for any week during the off-season. Pick and choose the workouts, but try to get in at least 15 miles of running per week.

Off Season Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/17/08	11/18/08	11/19/08	11/20/08	11/21/08	11/22/08	11/23/08	Total Weekly Miles
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Tempo or Easy	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	7 - 8 Miles Easy	Cross Train	20 - 23
Experienced Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	8 to 9 Miles Easy	Cross Train	24 – 27
Veteran Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Cross Train	27 - 29

Second Chance Marathon

We’re into week 5 of the program which will prepare you for another marathon this year. This week’s schedule is identical to the one that was posted four weeks before the Bank of America Chicago Marathon. Keep in mind the previous warnings about weekly mileage above 40 miles. With the greater weekly mileage comes a greater risk of injury from over-training. Higher weekly mileage does play a factor in achieving optimal race performance. However, you can still run a successful marathon on 40 to 45 miles per week.

There are three weeks to go until the marathons that are scheduled for the weekend of December 6, 7. There are four weeks to go until the marathons that are scheduled for the weekend of December 13, 14. This week is the last build week. The taper begins next week.

Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.

If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.

If you are running your marathon the following weekend, then you should shorten the long run to 8 miles.

Week 4 / 5	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/17/08	11/18/08	11/19/08	11/20/08	11/21/08	11/22/08	11/23/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	10 Miles Easy	4 Miles Easy	Rest	20 Miles Easy	Rest or Cross Train	38
1st Timer, Exp. Runner	6 Miles Easy	Rest	10 Miles Easy	5 Miles Easy	Rest	20 Miles Easy	Rest or Cross Train	41
2^nd Timer	5 Miles Easy	6 Miles Easy or include 8 x Quarter Mile	Rest	10 Miles Pace	4 Miles Easy	20 Miles Easy	Rest or Cross Train	45
Experienced Marathoner	6 Miles Easy	12 x Quarter Mile	Rest	10 – 11 Miles Pace	5 Miles Easy	20 - 22 Miles Easy	Rest or Cross Train, or 4 Miles Easy	46 to 53
Veteran Marathoner	7 Miles Easy	16 x Quarter Mile	Rest	10 - 13 Miles Pace	6 Miles Easy	20 - 23 Miles Easy	Rest or Cross Train, or 5 Miles Easy	49 to 60

Experienced & Veteran Marathoners

This week’s workout is 1/4 mile repeats at 5K or mile race pace. This is a shorter workout. You should be able to complete 12 quarters, regardless of your weekly mileage. Veteran Marathoners can run 16. Be careful with the pace though, the rest interval is very short.

Start with a one-mile warm-up and some stretching.

The quarters will be run in 3 sets of 4 repeats.

Follow the first, second, and third quarters in each set with a one-minute rest interval. Follow the fourth repeat with a slightly longer rest and a water break, before starting the next set.

Finish the workout with a one-mile cool down.

Illinois Runs Marathon Training Program

Tips for the Week of 11-10-2008

Back to Normal

After four weeks of recovery, you should now be back to same or slightly higher weekly mileage that you had in June. First Timers are now Second Timers with weekly mileage in the low 20’s. Second Timers may have set a PR and have weekly mileage in the mid 20’s. And experienced runners may have qualified for Boston and have weekly mileage in the high 20’s.

Unless you have a winter or spring marathon in mind, you’ve entered a period of training where you’ll probably want to coast for a while. You’ve just come off a significant time commitment and physical effort. The weather is getting colder and the days are getting shorter. There are fewer races scheduled and weekends start to get filled up with holiday activities. Because of these factors it’s going to be harder to stay motivated and schedule your workouts.

However, you shouldn’t shut down your training completely. At a minimum, you should be focusing on maintaining your base mileage and weekend long run distance. This shouldn’t be too difficult. You’ve already built both of these back up to June levels. By running just 3 or 4 times a week, you should be able to average at least 18 miles per week.

With the recovery over, you may want to resume your speed training and try some late fall races.

Now is also the time to resume your core strength workouts. If these workouts haven’t been part of your training regimen, then it’s the perfect time to try them. A short running warm-up followed by core strength exercises is an easy workout to fit in. You don’t need special equipment and the exercises can be performed indoors. Here is the workout that personal trainer J.P. Bordeleau put together for our group.

JP’s Workout

No equipment is necessary for this workout. It can be performed inside or out on the running path. It begins with a series of warm-up exercises that are described in written detail (and Quicktime videos) at the Verstegen core performance link:

http://www.coreperformance.com/movement/workouts/A_Better_Warm-up.html

They include Knee Hug, Leg Over, Glute Bridge-Marching, Walking Quadriceps Stretch, Forward Lunge + Twist, Hip External Rotation-Sidelying and Lateral Side Squat. Each of these exercises is performed 6 times.

These warm-ups are followed by the following bodyweight core exercises described in written detail and photographs at the above Pfitzinger link:

http://www.pfitzinger.com/cc.shtml#top

Prone Plank: Hold the position for 10-60 seconds (or until body shakes) and repeat once more. If able, perform the advanced version with one leg off ground, once for each.

Side Hover (or side plank): Hold the position for up to 20 seconds and repeat once more on each side. If able, perform the advanced variations as well.

Bodyweight High Bridge: 8-10 repetitions holding for 5 seconds in the high bride position. If able, perform the advance variations as well.

Add the following two exercises from http://www.brianmac.demon.co.uk/corestabex.htm

Superman: Hold each for 20 seconds. Perform 5 sets

Sidelying Hip Abduction: Perform 2 sets of 20 repetitions

Suggested Weekly Training Schedule

Below are the suggested workout schedules for this week. The First-Timers from this year should be now be training as Second Timers. Strength and speed workouts have been resumed and can be considered optional. This week’s schedule can be used a template for all weeks during this period of training. You may want to vary the types of speed work, but the tempo run is the easiest to do outdoors during colder weather or indoors on a treadmill. The main focus should be on maintaining your base mileage.

Post Week 5	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/10/08	11/11/08	11/12/08	11/13/08	11/14/08	11/15/08	11/16/08	Total Weekly Miles
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Tempo or Easy	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	7 - 8 Miles Easy	Cross Train	20 - 23
Experienced Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	8 to 9 Miles Easy	Cross Train	24 – 27
Veteran Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Cross Train	27 - 29

Second Chance Marathon

We’re into week 4 of the program which will prepare you for another marathon this year.

There are four weeks to go until the marathons that are scheduled for the weekend of December 6, 7. There are five weeks to go until the marathons that are scheduled for the weekend of December 13, 14. This week is a rest week. Next week is the last tough week. Then the taper begins.

Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.

If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.

If you are running your marathon the following weekend, then you should shorten the long run to 8 miles.

The following cautions are worth repeating. You should only be considering this schedule if you did not run the Chicago Marathon all out. If you are still feeling tired and sore, then stay with the schedules that are listed at the beginning of these tips, or replace running workouts with rest and cross training.

Week 5 / 4	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/10/08	11/11/08	11/12/08	11/13/08	11/14/08	11/15/08	11/16/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	9 Miles Easy	4 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	29
1st Timer, Exp. Runner	5 Miles Easy	Rest	9 Miles Easy	5 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	31
2^nd Timer	4 Miles Easy	6 Miles Easy or include 6 x Half Mile	Rest	9 Miles Pace	Strength & 2-3 Miles Easy or Rest	12 Miles Easy	Rest or Cross Train	31 to 34
Experienced Marathoner	5 Miles Easy	10 x Half Mile	Rest	9 – 10 Miles Pace	Strength & 2-3 Miles Easy or Rest	12 Miles Easy	Rest or Cross Train, or 4 Miles Easy	33 to 41
Veteran Marathoner	6 Miles Easy	12 x Half Mile	Rest	10 - 12 Miles Pace	Strength & 2-3 Miles Easy or Rest	12 Miles Easy	Rest or Cross Train, or 5 Miles Easy	36 to 46

Experienced & Veteran Marathoners

It’s a rest week, but the speed workout is tough and long: 10-12 half-mile repeats at 10K pace. This workout is based on the Yasso 800’s. Check out the description of this workout at the Runners World web site.

http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html

This workout can also be used as a marathon predictor by adding a couple of zeros to end of your average split for the half-mile repeats. For example, if you average 4:00 minutes for your splits, then it’s predicted that you should be able to run 4:00:00 (four hours) for the marathon. If you can make it through at least 10 half-mile repeats and you’ve been doing okay on your long runs and pace runs, you should feel fairly confident about your marathon target time.

We will run a modified version of this workout. The rest interval is shorter and some of the experienced runners may do 12 repeats instead of 10.

Start with a one-mile warm-up at long run pace. Take a short rest and do some light, active stretching.

Base the number of half-mile repeats that you run on your weekly mileage.

35 miles per week: 6 to 8

36 to 45 miles per week 8 to 10

Over 45 miles per week: 10 to 12

Take a 1:30 rest between repeats. Take a slightly longer rest and get water after each set of 4.

Illinois Runs Marathon Training Program

Tips for the Week of 11-3-2008

One More Week of Recovery

You’re probably starting to feel pretty good after three weeks of low, easy mileage. Take it easy for a least one more week, just to be safe. Next week you can consider resuming some harder workouts and even a race. While they are not listed, it’s not too early to resume some core strength workouts.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week, if you ran the marathon all out.

Post Week 4	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/03/08	11/04/08	11/05/08	11/06/08	11/07/08	11/08/08	11/09/08	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	6 Miles Easy	Cross Train	18
1st Timer, Exp. Runner	3 Miles Easy	Rest	4 Miles Easy	4 Miles Easy	Rest	6 Miles Easy	Cross Train	19
2^nd Timer	4 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	7 Miles Easy	Cross Train	20
Experienced Marathoner	5 Miles Easy	Rest	7 Miles Easy	4 Miles Easy	Rest	7 to 8 Miles Easy	Cross Train	23 to 24
Veteran Marathoner	5 Miles Easy	Rest	8 Miles Easy	4 Miles Easy	Rest	9 Miles Easy	Cross Train	26

Second Chance Marathon

We’re into week 3 of the program which will prepare you for another marathon this year.

It’s a build week and the distance of the long run is back into the 18 to 20 mile range. While the weather is significantly cooler than this summer, the long runs should still be done at a slow, easy pace. For experienced marathoners, this pace should be 30 to 60 seconds slower than your marathon target pace. Don’t get carried away and leave your best efforts out on the path.

The weekly mileage for some runners is now over 40 miles again. As we mentioned earlier this year, with the greater weekly mileage comes a greater risk of injury. Higher weekly mileage does play a factor in optimal race performance. However, you can still run a successful marathon on 40 to 45 miles per week.

Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.

If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.

If you are running your marathon the following weekend, then you should shorten the long run to 8 miles.

Week 6 / 3	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/03/08	11/04/08	11/05/08	11/06/08	11/07/08	11/08/08	11/09/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	9 Miles Easy	4 Miles Easy, Rest or Cross Train	Rest	18 Miles Easy	Rest or Cross Train	31 to 35
1st Timer, Exp. Runner	5 Miles Easy	Rest	9 Miles Easy	5 Miles Easy, Rest or Cross Train	Rest	18 Miles Easy	Rest or Cross Train	32 to 37
2^nd Timer	Strength & 2-3 Miles Easy	7 Miles Easy or include 3 X Mile	Rest	9 Miles Pace	3 Miles Easy, Rest or Cross Train	20 Miles Easy	Rest or Cross Train	38 to 42
Experienced Marathoner	4 Miles Easy	5 x Mile	Rest	9 – 10 Miles Pace	Strength & 2-3 Miles Easy or Rest	20 Miles Easy	Rest or Cross Train, or 4 Miles Easy	40 to 48
Veteran Marathoner	5 Miles Easy	6 x Mile	Rest	10 Miles Pace	Strength & 2-3 Miles Easy or Rest	20 Miles Easy	Rest or Cross Train, or 5 Miles Easy	43 to 51

Experienced & Veteran Marathoners

This week’s workout will be mile repeats that will vary between Lactate Threshold pace and 10K Race Pace. If you are running this workout in the evening, select a course that is well-lit and has good footing.

Start with a one-mile warm-up at an easy pace. Take a short rest. Do some light, active stretching.

Mile Repeat 1: Lactate Threshold Pace. 2 minutes rest.

Mile Repeat 2: 10K Race Pace. 2 minutes rest.

Mile Repeat 3: Lactate Threshold Pace. 2 minutes rest.

Mile Repeat 4: 10K Race Pace. 2 minutes rest.

Mile Repeat 5: Lactate Threshold Pace. 2 minutes rest.

Mile Repeat 6: 10K Race Pace

Finish with a one-mile cool-down at an easy pace.

Base the number of mile repeats you run on your weekly mileage.

Low thirties: First 3 repeats.

Mid thirties: First 4 repeats.

40 – 45 Miles: First 5 repeats.

Over 45 Miles: All 6 repeats.

Illinois Runs Marathon Training Program

Tips for the Week of 10-27-2008

Gradual Return to Higher Mileage

Your legs are probably still a little stiff and sore. You won’t have that spring back in your step for a while. This week, extend a couple of your runs by one mile. It’s still all easy running during this recovery period. Even if you’re feeling good, stay away from speed workouts and racing for a few more weeks.

Running the marathon wreaks havoc on your immune system. It’s also the start of cold and flu season. Sleep, hydration, and good nutrition are especially important during the recovery period. Getting a flu shot isn’t bad idea either.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week, if you ran the marathon all out.

Post Week 3	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	10/27/08	10/28/08	10/29/08	10/30/08	10/31/08	11/1/08	11/2/08	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	5 Miles Easy	Cross Train	17
1st Timer, Exp. Runner	3 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	5 Miles Easy	Cross Train	17
2^nd Timer	4 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	6 Miles Easy	Cross Train	19
Experienced Marathoner	4 Miles Easy	Rest	6 Miles Easy	4 Miles Easy	Rest	6 to 7 Miles Easy	Cross Train	20 to 21
Veteran Marathoner	5 Miles Easy	Rest	7 Miles Easy	4 Miles Easy	Rest	8 Miles Easy	Cross Train	24

Second Chance Marathon

We’re into week 2 of the program which will prepare you for another marathon this year. And it’s already a rest week. If you’re unfamiliar with this program, check out last week’s tips.

If you haven’t already noticed, there isn’t anybody out on the path passing out Gatorade. And in some areas, the drinking fountains have been or will soon be turned off. This means that you will have to bring your own replenishment fluids. If you don’t own one, purchase a bottle belt that can be used to carry water and Gatorade on your long runs. We suggest the kind that has several smaller bottles. This enables you to carry more than one type of fluid and the weight is distributed better around your waist. Nathan and Fuel Belt are two of the major brands.

Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.

Once again, you should only be considering this schedule if you did not run the Chicago Marathon all out. If you are still feeling tired and sore, then stay with the schedules that are listed at the beginning of these tips, or replace running workouts with rest and cross training.

If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.

If you are running your marathon the following weekend, then you should shorten the long run to 8 miles.

Week 7 / 2	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	10/27/08	10/28/08	10/29/08	10/30/08	10/31/08	11/1/08	11/2/08	Total Weekly Miles
1^st Timer, Novice Runner	Rest, 2-3 Miles Easy, or Cross Train	Rest	8 Miles Easy	4 Miles Easy, Rest or Cross Train	Rest	12 Miles Easy	Rest or Cross Train	20 to 27
1st Timer, Exp. Runner	Rest, 2-3 Miles Easy, or Cross Train	Rest	8 Miles Easy	5 Miles Easy, Rest or Cross Train	Rest	12 Miles Easy	Rest or Cross Train	20 to 28
2^nd Timer	Rest, 2-3 Miles Easy, or Cross Train	5 Miles Easy or include 4 X Half Mile	Rest	8 Miles Pace	Rest	12 Miles Easy	Rest or Cross Train	25 to 28
Experienced Marathoner	Strength & 2-3 Miles Easy	2 x Half Mile, One Mile, 2 x Half Mile	Rest	8 Miles Pace	Rest	12 Miles Easy	Rest or Cross Train, or 3 Miles Easy	27 to 31
Veteran Marathoner	Strength & 2-3 Miles Easy	2 x Half Mile, One Mile, 2 x Half Mile	Rest	8 Miles Pace	Rest	12 Miles Easy	Rest or Cross Train, or 4 Miles Easy	28 to 32

Experienced & Veteran Marathoners

This week’s workout will be a mix of long intervals. It will include a set of ½ mile repeats, a one-mile run, and a second set of ½ mile repeats.

Unless you can do this workout during the day, you will need to find a well-lit course on which to run. If you can get onto a high school track, that would be optimal. Otherwise, find a section of the running path that has suitable conditions and has marked mileage. The workout can also be done indoors on a treadmill. As the weather gets colder, you may choose that option anyway. As a last resort, replace the workout with a tempo or fartlek run.

Start with a one-mile warm-up at an easy pace.

Follow this with a set of 2 half-miles at 10K pace. Take a 1:30 minute break between repeats. Take a 3-minute break after the second half-mile.

Next, run one mile at Lactate Threshold (LT) pace. For a quick estimation of your LT pace for one mile, double your earlier half-mile split and add 15 to 20 seconds. Follow the mile with another 3 minute break.

Next, run another set of 2 half-miles at 10K pace with a 1:30 minute rest between repeats.

Finish the workout with a one-mile cool-down.

Illinois Runs Marathon Training Program

Tips for the Week of 10-20-2008

Continued Rest & Recovery

Hopefully, you’re getting back into the swing of things. If you ran Chicago as an all out effort then you should be focusing on continued rest and recovery for the next several weeks. Over the next month, you should gradually build your weekly mileage back to somewhere between 20 and 30 miles, and your long run distance to between 5 and 10 miles. Choose a level of training that you are comfortable with and that you can maintain consistently through the end of the year. This is also a good time to focus on some low-impact cross training and core strength exercises.

A common prescription for recovery from a race is one day of recovery for every mile raced. Therefore, in the case of the marathon the recovery period is about 4 weeks. Sometime in November, you can consider returning to some harder workouts. You might also want to run a shorter race, such as a 5K or 10K later in the November.

If you continue running at an I-Run site or with a local club, you should have no problem finding training partners. It seems that during the off-season, the post-race breakfast is a higher priority than the training. You’ve been pounding the pavement all summer and fall. Cut back on the mileage and enjoy the rest.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week, if you ran the marathon all out.

Post Week 2	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	10/20/08	10/21/08	10/22/08	10/23/08	10/24/08	10/25/08	10/26/08	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	3 Miles Easy	3 Miles Easy	Rest	4 Miles Easy	Cross Train	15
1st Timer, Exp. Runner	3 Miles Easy	Rest	3 Miles Easy	3 Miles Easy	Rest	4 Miles Easy	Cross Train	15
2^nd Timer	4 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	5 Miles Easy	Cross Train	16
Experienced Marathoner	4 Miles Easy	Rest	5 Miles Easy	3 Miles Easy	Rest	5 to 6 Miles Easy	Cross Train	17 to 18
Veteran Marathoner	5 Miles Easy	Rest	6 Miles Easy	3 Miles Easy	Rest	7 Miles Easy	Cross Train	21

Second Chance Marathon

If you skipped the Bank of America Chicago Marathon, or intentionally slowed your pace significantly and treated it as a long training run, then you may want to consider trying another marathon this fall or winter. Below is a training schedule that will prepare you for another race this year. This schedule will point towards marathons during the first two weeks of December. If you choose a marathon on the weekend of December 6-7, then it will be a 7-week schedule with a 2-week taper. If you choose a marathon on the weekend of December 13-14 then it will be an 8-week schedule, with a 3-week taper. The focus of the training will be to gradually rebuild your weekly mileage and to complete one or two additional 20-mile runs.

If you end up selecting a marathon to run before December, then follow the schedule until two weeks before your race and then take a 2-week taper. Scale back your weekly mileage significantly and make your last long run, the week-end before, an 8-miler. The week of the marathon run a couple of short runs early in the week and take 2, 3, or 4 days of rest before the race.

If you are looking for a new and different challenge, then consider the Chicago 50K / 50 Miler on Saturday, November 1. This field is limited to 300 entrants, so if you’re interested then register early. Check it out at http://www.chicagoultra.org .

If you end up selecting a marathon to run after the first of the year, then follow the post- race schedule that is listed above, gradually rebuilding your long run distance and weekly mileage. When you reach 12 weeks prior to your event, use the same I-Run training schedules for weeks 12 down through 1 (marathon week) that were used this summer.

The following is a look at the long run schedule and a list of possible marathons. For a more complete list of marathons check out the calendar at

http://www.marathonguide.com

Long Run Mileage Progression & Late Fall Marathons

Week

Start Date

(Monday)

Long Run

Distance

Weekly Mileage

Marathons This Week

8 / 1

10/20/08

14 – 16

1^st Timer 22 – 30

2^nd Timer 29 – 34

Experienced 34 – 39

Veteran 35 – 40

Niagara Falls, 10/26/08

Marine Corps, 10/26/08

7 / 2