Illinois Runs Marathon Training Program

There are 10 weeks to go before the LaSalle Bank Chicago Marathon. It’s a rest week. At the end of this week, we’ll be half way to the marathon: 9 weeks down and 9 weeks to go. Three weeks before the marathon we’ll start to taper and cut back on our mileage. So that means that after this week, we will have only 6 weeks until the taper, and two of those weeks are rest weeks. However, the weeks with the longest runs and highest weekly mileage are still ahead of us. So take advantage of this rest week. If you’re feeling tired or injured take some extra rest days or cross train.

What to Do When You Are Injured

Now is the point in training when injuries start popping up. Previous tips have mentioned ways to avoid over-training and about getting into the right pair of shoes. Over-training and improper shoes for your foot type and gait, or those with too many miles on them, are the most common causes of injuries. And despite taking the precautions that are covered at the injury prevention clinics and that are listed in the workbook, you may still develop an injury.

If you feel an injury’s onset, the workbook describes the self-treatment remedies of rest, ice, compression, and elevation (RICE). Taking anti-inflammatory medications after a run is okay if you have no medical contraindications. We don’t recommend taking them before or during a run because they could mask pain that shouldn’t be ignored.

When you have persistent pain that prevents you from running or simply won’t go away, you should seek help from a sports medicine professional. Illinois Runs is affiliated with AthletiCo, which offers a free screening for sports related injuries.

AthletiCo therapists are frequently at the long runs on weekends. If they have not introduced themselves, ask your group leader or site coordinator about them. You can also call AthletiCo at 1-877-284-5384. Or check out their services and locations through their web site: http://www.athletico.com .

The local sports publications, such as Chicago Athlete, also have sections for physician referrals.

It’s no substitute for an evaluation from a medical professional, but the web can provide some useful information about injury prevention and treatment. For an example, check out the following link: http://www.runningnetwork.com/trainingtips/injuryindex.html .

The first recommendation for recovery from a running related injury is usually rest. This means taking some time off from running. However, you’ve set your sites on October 7, 2007 and you don’t want to lose the conditioning that you’ve built up over the spring and summer. You can maintain your conditioning by switching to low-impact, aerobic alternatives to running. Check out the tips from Week 13 (July 9) about cross training. Swimming is an excellent aerobic alternative. It does require good technique and uses a different set of muscles from running. If you are not a good swimmer, many coaches suggest water-running for training with an injury. This involves “running” in the deep end of a pool while wearing a flotation device such as the AquaJogger. A specially designed Aquatic Training Shoe, with water outlet holes and fins, has also been developed for this activity. Walking is also good aerobic alternative. It just takes longer. Bicycling or “Spinning,” if your injury will allow it is also a good substitute.

If you fall behind in your training schedule, then you have a few options. The first is to revise your marathon goal. That is, you should plan on running the race slower. The course will be open for at least 6 hours. And there is nothing wrong with walking during the race. In fact, as mentioned in a previous tip, many participants incorporate walking breaks in their training and races.

And finally, if you end up losing significant amounts of training time, then you may have to skip Chicago and run a different marathon later in the year. It’s not a bad idea to always have a back-up marathon in mind. Check out the calendar of marathons in the US and Canada at Marathon Guide. Runner comments and ratings are included for each race. http://www.marathonguide.com/races/races.cfm

First Timers

Injuries are sometimes part of running, especially marathon running. This is why we ask first time marathoners to focus on just getting through the 26.2 miles and not worry about their finishing times. There are so many factors that go into training for and finishing your first marathon that you don’t need to pile on extra ones related to running fast. This applies to first-timers with some running experience, as well as to the novices. The first-timers with some running experience may be able to train comfortably at a faster pace than the novices, but they still need to approach their first marathon cautiously. That is why their recommended weekly mileage is only slightly higher than the novices.

Get to the starting line healthy and run an easy, comfortable pace during the marathon. No matter how much time it takes you to finish, it’s going to be a Personal Record.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 10	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	7/30/07	7/31/07	8/1/07	8/2/07	8/3/07	8/4/07	8/5/07	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	7 Miles Easy	3 Miles Easy	Rest	10 Miles Easy	Rest or Cross Train	23
1st Timer, Exp. Runner	4 Miles Easy	Rest	7 Miles Easy	4 Miles Easy	Rest	10 Miles Easy	Rest or Cross Train	25
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles Easy or include 4 x Half Mile	Rest	8 Miles Pace	Strength & 2-3 Miles Easy	11 Miles Easy	Rest or Cross Train	28 to 30
Experienced Marathoner	Strength & 2-3 Miles Easy	8 x Half Mile	Rest	8 to 9 Miles Pace	Strength & 2-3 Miles Easy	11 to 12 Miles Easy	Rest or Cross Train, or 3 Miles Easy	29 to 36
Veteran Marathoner	Strength & 2-3 Miles Easy	10 x Half Mile	Rest	9 Miles Pace	Strength & 2-3 Miles Easy	12 Miles Easy	Rest or Cross Train, or 3 Miles Easy	32 to 37

Experienced & Veteran Marathoners

This week for the speed workout we’re back to half-mile repeats at 10K pace. What makes this workout tough is the shortened rest interval. The key to finishing the workout is to not run at too fast as speed.

Estimate your 10K pace by lopping off the two right-most zeros from your Marathon Target Time. This will give you a half-mile split that is pretty close to your 10K pace.

Run the repeats in sets of four, so that you can get water during the workout. The first three half-mile repeats are followed by a 1 minute and 30 second rest. Follow the fourth repeat with a 3 minute break.

Base the number of repeats on your weekly mileage.

25 Miles per week: 6 repeats or less.

30 Miles per week: 6 - 8 repeats

35 Miles or more: 8 - 10 repeats

Illinois Runs Marathon Training Program

Tips for the Week of 7-23-2007

There are 11 weeks to go before the LaSalle Bank Chicago Marathon. It’s another build week. And it’s going to be hot. Hang in there. There’s a rest week coming.

Marathon runners burn up a lot of calories, so consequently they need to consume more calories. They need to “eat to run”. Coincidently, most runners seem to enjoy eating. In fact, you might say that a lot of them “run to eat”. We’ve heard of some pretty unusual pre-race favorites over the years, including: Pop Tarts and Diet Coke (diet?), and Egg McMuffins. However, being a marathoner does not necessarily give you complete freedom in the food department. So what is the right formula? Check out the nutrition tips below that were put together by Bob Horwitz, our 9:30 pace leader in Lincoln Park.

Whatever combination that you come up with, make sure that you practice it during training. This includes dinner the night before the run, breakfast the morning of the run, fluids and gels during the run, and a post race meal. Don’t plan on trying anything during race week that you haven’t practiced.

Nutrition for Runners

The energy needs for runners are high, with the average runner burning approximately 100 calories per mile. To meet these energy requirements, it is important to eat the correct fuel in sufficient quantities at the appropriate times. Thinking of food as “fuel for your engine” will help you make the right choices.

Runners should aim for a well balanced diet consisting mainly of unprocessed foods, starting with fruits, vegetables, whole grains and lean proteins. During training, you require more carbohydrates for energy and protein for muscle repair. The runner’s diet should consist of about 60% carbohydrates, 20% protein and 20% fats (mostly mono and polyunsaturated). There are a wide variety of carbohydrate sources. Many athletes are now replacing a portion of their traditional white flour pastas and breads with fruits and vegetables and other whole grains. Marathon training and low carbohydrate diets do not work, and dieting during marathon training in an attempt to lose weight is a mistake that will adversely affect running performance and health.

Runners need to eat the right foods at the right time to keep the “fuel tank” from running low. In general, eat often to keep blood sugar levels even throughout the day. Do not skip breakfast, but allow time between meals and your runs. Although a diet high in fiber is recommended for general health, you may want to limit fiber intake the night before, and the morning of the long run. Skip that new box of cereal that advertises, “All your daily fiber in one bowl” before your 20 miler. J Consume easily digested carbohydrates, such as energy gels and sports drinks, during longer runs. Immediately following your run, when muscle glycogen is depleted, is an appropriate time to consume simple sugars. Eat a few hundred calories within 30 minutes following your runs. It is suggested that a ratio of 4:1 carbohydrates to proteins will help in restocking muscle glycogen and aiding in muscle repair. Although there are a variety of specialty recovery drinks on the market, here are some other options: yoghurt, low-fat chocolate milk, fruit smoothies with added soy milk or soy or whey protein, bananas and peanut butter. Diabetic and hypoglycemic runners should check with their health care providers regarding their dietary needs during training.

Here is an excellent “Top Ten” nutrition list.

http://www.realbuzz.com/en-us/running/index?pageID=1360

Take a look at various articles on Nutrition for Athletes by Nancy Clark, a well recognized sports nutritionist and author:

http://www.michiganrunner.com/nutrition.html

Many athletes are now choosing a vegetarian diet for a variety of reasons. There are, however, a few additional considerations for the vegetarian runner. Without meat, the vegetarian athlete needs alternate protein source. Non-vegans do not have to worry too much. Dairy, beans, whole grains and nuts can supply sufficient protein needs. Without dairy or eggs, vegans have to plan more carefully. Soy is a complete protein source. Besides tofu, there are various meat substitutes made from soy, including soy burgers and soy dogs. Rice (brown rice is a good choice) or pasta (again whole grain pasta is a good option) and beans, will in combination, provide a complete protein. It is now believed that that these incomplete sources no longer have to be consumed together at one meal.

Vegetarians also need to be sure to get enough iron, zinc, B12 and calcium. Non-vegans do not have much to worry about here if they consume dairy and green leafy vegetables. Again, vegans need to be more thoughtful in their planning to obtain all necessary nutrients otherwise found only in animal products (B12 for example).

Here is good article for Vegetarian Athletes

http://www.runtheplanet.com/trainingracing/nutrition/vegetarian.asp

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 11	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	7/23/07	7/24/07	7/25/07	7/26/07	7/27/07	7/28/07	7/29/07	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	6 Miles Easy	4 Miles Easy	Rest	13 Miles Easy	Rest or Cross Train	27
1st Timer, Exp. Runner	5 Miles Easy	Rest	6 Miles Easy	5 Miles Easy	Rest	13 Miles Easy	Rest or Cross Train	29
2^nd Timer	Strength & 2-3 Miles Easy	6 Miles Easy or Tempo	Rest	7 Miles Pace	Strength & 2-3 Miles Easy	15 Miles Easy	Rest or Cross Train	32 to 34
Experienced Marathoner	Strength & 2-3 Miles Easy	6 Mile Tempo	Rest	7 to 8 Miles Pace	Strength & 2-3 Miles Easy	15 to 17 Miles Easy	Rest or Cross Train, or 3 Miles Easy	32 to 40
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Mile Tempo	Rest	8 Miles Pace	Strength & 2-3 Miles Easy	17 to 20 Miles Easy	Rest or Cross Train, or 3 Miles Easy	35 to 43

Experienced & Veteran Marathoners

This week’s speed workout is a 6-mile progressively faster Tempo Run.

This workout is similar to the Lactate Threshold run from 3 weeks ago. However, instead of a consistent LT pace for most of the run, the pace will get faster for each successive mile.

Mile 1: Long Run Pace, Warm Up

Mile 2: Marathon Target Pace

Mile 3: Midway between Marathon Target and Lactate Threshold

(20-30 seconds faster per mile than Marathon Target Pace)

Mile 4: Lactate Threshold Pace

Mile 5: 10K Race Pace

Mile 6: Long Run Pace, Cool Down

High temperatures are predicted for the middle of the week. Don’t feel bad if you need to slow the pace a little. Take a water break sometime during the run.

Illinois Runs Marathon Training Program

Tips for the Week of 7-16-2006

There are 12 weeks to go before the LaSalle Bank Chicago Marathon.

This is a critical build week. Distances increase for almost all workouts. Hopefully, you got a good rest last week. If it’s hot, run in the early morning or the late evening. Run indoors on the treadmill for the shorter workouts. Slow down if you need to. Stay hydrated.

Keeping Up With the Schedule and Your Group

Inevitably, sometime during the marathon season, vacation, work, family, or bad weather will conflict with your training schedule. If you can’t rearrange your schedule, you may end up missing a workout. It may even be the long run or the pace run. A tendency of some runners is to try and make up the missed workout during the next week. This will cause an excessive increase in weekly mileage, which can then lead to stress and injury. You’re better off letting it go. It’s “water under the bridge”.

Because of hot weather or because of a low mileage base coming into the program, some runners may be having trouble keeping up with their group on the weekend runs. For those runners, here are a couple of suggestions for getting through the workouts.

The most obvious solution is to move to the next slowest group. You may stay with that group for the rest of the season, or go back to your original group when the heat lets up or your conditioning improves. Don’t feel bad about slowing down. The weekend run is supposed to be long, slow, distance.

Another option is to take walking breaks every few miles. This is a training method that has been promoted by Joe Henderson and Jeff Galloway for many years. Joe Henderson claims that you should be able to make it over 70 miles in one run, let alone 26.2, using this technique. A few of the Illinois Runs groups that meet on Saturday mornings in Lincoln Park are using this method. If you’re interested, just show up there on Saturday.

Most of our volunteers and runners prefer to run continuously. However, all of the groups do take water breaks every couple of miles. If you want to insert short walking breaks into your runs, be the first one out of the water stop and start walking. Then, when your group catches up to you, start running again. Depending on the size of the group, your walking breaks could be one to several minutes long.

“The best results come when you train to a comfortably tired state, knowing as you finish that the training could have been harder. Keep always in mind that you can never run too slowly but you can run too fast.” – Arthur Lydiard (renowned running coach)

Second Pair of Shoes

If you don’t already do this, consider buying a second pair of running shoes and alternate your pairs from workout to workout. Even identical models of shoes will have a different wear pattern. The result will be to vary the stress during your runs on different parts of your feet, legs, and hips. Shoes will lose much of their cushioning and support after several hundred miles. Keep track of your mileage in each pair of shoes and replace them before they cause problems. Running is a fairly inexpensive sport. Don’t cheap out on the most critical piece of equipment.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 12	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	7/16/07	7/17/07	7/18/07	7/19/07	7/20/07	7/21/07	7/22/07	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	6 Miles Easy	3 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	25
1st Timer, Exp. Runner	5 Miles Easy	Rest	6 Miles Easy	4 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	27
2^nd Timer	Strength & 2-3 Miles Easy	6 Miles Easy or include 4 x 400M Hill	Rest	7 Miles Pace	Strength & 2-3 Miles Easy	14 Miles Easy	Rest or Cross Train	29 to 33
Experienced Marathoner	Strength & 2-3 Miles Easy	8 x 400M Hill	Rest	7 to 8 Miles Pace	Strength & 2-3 Miles Easy	14 to 16 Miles Easy	Rest or Cross Train, or 3 Miles Easy	29 to 37
Veteran Marathoner	Strength & 2-3 Miles Easy	10 x 400M Hill	Rest	8 Miles Pace	Strength & 2-3 Miles Easy	16 to 19 Miles Easy	Rest or Cross Train, or 3 Miles Easy	33 to 40

Experienced & Veteran Marathoners

This week’s speed workout is 1/4 mile hill repeats. You should run 5K pace up the hill and jog down. The workout is continuous running. When you reach the bottom of the hill, you go right into the next uphill repeat. Include a mile or two at an easy pace for the warm up and cool down.

The number of hill repeats you do is dependent on your weekly mileage.

Low 20’s: 4 repeats

Mid-20’s: 4-6 repeats

30 Miles or more: 6-8 repeats

Illinois Runs Marathon Training Program

Tips for the Week of 7-09-2006

There are 13 weeks to go before the LaSalle Bank Chicago Marathon.

Take advantage of the rest week. The distances of the long run, pace run, and mid-week speed workout all increase next week. Take an extra rest day or do some cross-training in place of an easy run. Don’t worry about the reduced weekly mileage.

Cross Training

Cross training for running can be any exercise that is aerobic and low-impact. The most common types are walking, cycling, and swimming. Cross training allows you to continue your conditioning while giving your legs and joints a break from the constant pounding that comes with marathon training. Some types of cross training can also improve your core strength and flexibility.

Because it’s low impact cross training can be done at high intensity. However for purposes of this program, it is recommended that cross training be approached as an easy recovery workout. The Illinois Runs training schedules, for all levels of runner, include one day of cross training on the weekends. If cross training is treated as an easy workout, it can be used as a substitute for any easy running workout during the week. If you’re one of those runners who prefer to keep the mileage low, cross training is perfect for some of your easy days. We’ll have more to say about weekly mileage, as we approach the 40-mile per week threshold.

The length of cross training workouts will vary, but one-hour seems to be about right. That’s 3 miles of walking, 10 to 15 miles of cycling, and 2500 to 3000 meters of swimming. A few Sundays ago, a couple of our runners participated in a century (100 mile) cycling event. That’s a bit excessive, but because it was low impact, it had little effect on their running workouts. Obviously, they had also been training on the bicycle for some time.

Walking is certainly the simplest form of cross-training. No extra equipment is needed. You can buy walking shoes, but your running shoes will suffice. It can be done anywhere. If it’s an option for you, walk to or from work on a day when you’ve scheduled an easy workout.

Cycling requires an extra piece of equipment or access to a stationary bike at a health club. But like walking it can be done anywhere. If you’re interested in higher intensity cycling, then try a spinning class at the health club or ‘Y’. Check out this article in Runner’s World:

http://www.runnersworld.com/article/0,7120,s6-238-263-266-11759-0,00.html

Cycling is a great way to explore new trails. For those of you living in the city, try cycling the entire lakefront path from the South Shore Cultural Center at 71^st Street to Hollywood on the north side. The suburbs are crisscrossed with bicycle paths that were once railways. Illinois Runs has training groups on three of them: the Greenbay Trail, the Prairie Path, and the Great Western Trail. For links to several of the trail organizations, check out the Chicagoland Bicycle Federation website:

http://www.biketraffic.org/content.php?id=112_0_6_0

Or link to the following site for a list of trails and maps in Illinois

http://www.mikebentley.com/bike/illpaths.htm

Swimming is one of the best types of cross-training since it’s zero-impact except for pushing off the wall, it will improve core and upper-body strength, and it can improve flexibility. It’s also probably the hardest for runners. First, it requires the right technique and a lot of practice to become proficient. Secondly, it requires access to a pool or lake (hopefully with a life guard). Check out the beach at Ohio Street near Navy Pier. It’s got a long stretch of shallow water that is patrolled by life guards. As you run by on weekend mornings, you’ll see athletes training there for the triathlon. Be careful, the water can be very cold.

If you need coaching, check out one of the local swim or triathlon clubs such as the

Chicago Tri Club.

http://www.chicagotriclub.com/events/swimworkouts.html

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 13	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	7/9/07	7/10/07	7/11/07	7/12/07	7/13/07	7/14/07	7/15/07	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	5 Miles Easy	3 Miles Easy	Rest	7 Miles Easy	Rest or Cross Train	19
1st Timer, Exp. Runner	5 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	7 Miles Easy	Rest or Cross Train	21
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Easy or 8 x Quarter Mile	Rest	6 Miles Pace	Strength & 2-3 Miles Easy	9 Miles Easy	Rest or Cross Train	23 to 25
Experienced Marathoner	Strength & 2-3 Miles Easy	12 x Quarter Mile	Rest	6 to 7 Miles Pace	Strength & 2-3 Miles Easy	9 to 10 Miles Easy	Rest or Cross Train	24 to 28
Veteran Marathoner	Strength & 2-3 Miles Easy	16 x Quarter Mile	Rest	5 Mile Tempo or 7 Miles Pace	Strength & 2-3 Miles Easy	10 Miles Easy	Rest or Cross Train, or 4 Miles Pace	25 to 31

Experienced & Veteran Marathoners

This week’s speed workout is 1/4 mile repeats at mile race pace (V-VO2 Max). These are short, fast repeats with a short rest interval. The entire workout will be 3 to 6 miles long, including warm-up and cool-down. Refer to the Racing & Training Pace chart for guidelines on pace for these workouts.

This is our fastest workout. Because we are training for the marathon, we rarely run this fast a pace. However, regardless of the target race, this type of workout will benefit you. It will increase your running economy (amount of oxygen needed), your leg and core strength, and your running form.

This workout is best run on a track, but can be run on any measured course. Because of the faster pace, it is also our most dangerous workout. You need to watch your footing and the other runners in your group. If you’re new to speed workouts, then run a slower pace. Also, pay attention to track and path etiquette. Run single file or two abreast. Stay off the track or path during the rest intervals.

This is also one of our more complicated workouts.

The workout will be divided into sets of four quarter-mile repeats. Each quarter-mile repeat will be followed by a 45 second rest interval. After 4 quarters (1 set) there will be a 3 minute rest interval. Get water during the break.

The number of sets you do is dependent on your weekly mileage.

20 Miles per week: 1-2 sets

25 Miles per week: 2-3 sets

30 Miles or more: 3-4 sets

Illinois Runs Marathon Training Program

Tips for the Week of 7-02-2007

There are 14 weeks to go before the LaSalle Bank Chicago Marathon. It’s another build week. With the longer mileage and the hot weather, the training is definitely getting tougher. Hang in there. Next week is a rest week.

Over Training

The number one cause of injury is over-training. While Illinois Runs conducts clinics on injury prevention, here are a few basic reminders.

Choose a realistic goal and train accordingly. An unrealistic time goal will cause you to train at too fast a pace and over-stress your body.

Increasing your mileage without an adequate base to support it will also cause too much stress. Stick with gradual increases in the distance of the long run and overall weekly mileage.

Add some variety to your workouts. Cross training and strength training are good alternatives to another training run. They will improve aerobic capacity and overall fitness. Choose low-impact activities such as swimming, bicycling, and walking. In addition to preventing injury, these will also be a welcome change to all the running.

Take some rest. Most marathon runners are goal-oriented and driven. They don’t want to let up for fear of falling behind. It’s okay. You won’t achieve your marathon goal if you’re tired and injured.

For many first timers, each progressively longer weekend run is a personal distance record. Since many first-timers are also fairly new to the sport of running, over-training is simply trying to do too much too soon. Stick with a slow steady increase in mileage. And stay with the easy, comfortable pace. Until you’ve built up a strong running base and completed your first marathon, keep to the basics. Running marathons is a sport that requires lots of time and patience.

Several weeks into the program, many first-timers will start going through a bit of a lifestyle change; especially the twenty-somethings. The prospect of waking up earlier than you do on weekdays and then running 10 miles or longer definitely makes you think twice about closing down the bars the night before. Burning the candle at both ends will eventually lead to burn-out, exhaustion, even injury. With the additional stress of marathon training, you will need additional rest.

Do you think you’re getting enough sleep? Check out the following article.

http://health.msn.com/centers/sleep/articlepage.aspx?cp-documentid=100164755

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 14	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	7/2/07	7/3/07	7/4/07	7/5/07	7/6/07	7/7/07	7/08/07	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	5 Miles Easy	3 Miles Easy	Rest	10 Miles Easy	Rest or Cross Train	22
1st Timer, Exp. Runner	5 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	10 Miles Easy	Rest or Cross Train	24
2^nd Timer	Strength & 2-3 Miles Easy	6 Miles Easy or Tempo	Rest	6 Miles Pace	Strength & 2-3 Miles Easy	12 Miles Easy	Rest or Cross Train	28 to 30
Experienced Marathoner	Strength & 2-3 Miles Easy	6 Miles Tempo	Rest	6 to 7 Miles Pace	Strength & 2-3 Miles Easy	12 to 14 Miles Easy	Rest or Cross Train	28 to 33
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Miles Tempo	Rest	7 Miles Pace	Strength & 2-3 Miles Easy	14 to 17 Miles Easy	Rest or Cross Train	31 to 36

Experienced Runners (No Novices Please)

This week’s speed workout is a 6-mile lactate threshold run. That’s a mile longer than the tempo run from three week’s ago.

As mentioned in last week’s tips, if you’re doing a race on Wednesday, then skip the speed workout this week. The race is your speed workout. With your warm-up and cool-down, you should end up with around 6 miles. Get your run out of the way early. Then you will have earned the right to consume massive amounts of BBQ, potato salad, and beer.

Check out the “Four on the Fourth” race at http://www.4on4th.com/4on4th/index.html . This race is put on by the Elmhurst Running Club, which also coordinates the I-Run marathon training program on the Prairie Path in Elmhurst.

Your Lactate Threshold pace is roughly equivalent to your 10-mile or half-marathon race pace. If you’ve raced either of those distances this spring then you should have a good feel for this pace. If you train with a heart rate monitor, this pace will be in the range of 82-85 percent of your max heart rate. If you refer to the Racing and Training Pace chart in the Illinois Runs Workbook, you’ll see that the pace is 40-50 seconds faster than your Marathon Target pace and only slightly slower than your 10K race pace.

On LT runs you should feel like you’re on cruise control. But beware. One runner in our group commented that the LT pace should also be called the Marathon “Bonk” pace. If you try to run the marathon at this pace, you’ll feel great for the first 15 to 17 miles, but then things will start to fall apart.

Here are a few things to remember.

Run on a marked course so that you can monitor your pace for each mile. Use the first mile for a warm-up. Run each subsequent mile at a progressively faster pace, up to Lactate Threshold. Maintain this pace for several miles. Use the last mile for a cool down. Slow down and stop for water if it’s hot.

This workout should not be that difficult for you unless you’ve picked an unrealistic Marathon Target Time, you’ve never raced or trained at these faster paces, or it’s hot out.

If you’re having trouble with these runs then switch to the next slower group.

Illinois Runs Marathon Training Program

Tips for the Week of 6-25-2007

There are 15 weeks to go before the LaSalle Bank Chicago Marathon. This is a build week. The long runs this coming weekend will be 2 miles longer than two weeks ago.

Pace Runs

This is also the week that one of the mid-week easy runs becomes a pace run. These runs are to be done at your target marathon pace.

For first-timers, there’s really no change in pace, because we recommend that your target marathon pace be the same easy pace that you’ve already been maintaining on your training runs. Remember that you should be more concerned about completing your first marathon than about a specific finishing time.

For the experienced marathoners the pace of these runs will be 30 to 60 seconds faster than your long run pace on the weekends. If you’ve chosen a realistic marathon target time, then the mid-week pace runs shouldn’t be too tough for you.

The distance of the pace runs will be slowly increased until it reaches 10 miles. Veteran marathoners may extend the distance to as long as 13 miles.

Hydration

With the long runs now taking well over an hour and the morning temperatures on the rise, staying hydrated during the long runs is imperative. Dehydration can lead to dizziness, cramps, heat exhaustion, and heat stroke.

Like the water stops in the marathon, the water breaks on our weekend long runs are spaced about 2 miles apart. During each break, drink at least 8 ounces of water. You should also start taking fluid replacement drinks. Later this summer, when the runs get longer, you should start trying some of the energy gels. Amby Burfoot of Runner’s World presents a detailed chart of fluid needs based on individual sweat rate:

http://www.runnersworld.com/article/0,7120,ssss6-242-302--10084-2-1-2,00.html

Some runners will have problems with the electrolyte drinks and gels. These supplements can cause indigestion, nausea, and other discomfort. You need to try these supplements on the long runs if you plan to take them during the race.

Illinois Runs will provide Gatorade Endurance Formula on the long runs. This is the drink that will be available at the LaSalle Bank Chicago Marathon. If you plan to use some other fluid replacement during the marathon, then you should bring that drink with you to each long run.

And finally, during the rest of the week, moderate your consumption of caffeine and alcohol. They are diuretics and can cause dehydration.

First Timers

In addition to practicing hydration on the long runs, you should also be practicing everything else that you plan to do on race day. This includes dinner the night before the run, breakfast on morning of the run, which clothes and shoes you will be wearing on race day, and applying Body Glide or Vaseline to prevent chaffing. Now is the time to experiment. On race day, you don’t want to be trying anything that you haven’t successfully tested on your weekend training runs.

Ask your group leaders for additional tips. They’ve seen and/or experienced everything that can happen on race day.

Summer Racing

This time of year there are plenty of shorter races that will attract your attention. These races have a lot of appeal, despite the fact that it’s usually hot and humid.

Some like Four on the Fourth, http://www.4on4th.com/4on4th/index.html , which is put on by the Elmhurst Running Club, are run in the relative cool of the morning. Others like the Bastille Day 5K, http://www.chicagoevents.com/event.cfm?eid=100 , are run in the evening and have parties afterwards that may go late into the night.

If you plan to run one of these races, here are a few suggestions.

Short races like the 5K are speed workouts. Therefore, if you are racing one these, you should skip the regular speed workout for the week. You should schedule rest or easy workouts the day before the race and the day after the race. Always warm up at least a mile or more before the race. Do your regular stretching after the warm-up and maybe run some strides. Go into the race well hydrated. Take water at the aid stations and slow down if it’s hot.

If you are a first timer, we recommend that you stay away from racing while you’re training for the marathon. If you are going to participate in these events, then do them for fun, not time. Don’t let summer races conflict with your long run on the weekend. Take them easy and use them as a substitute for one of the mid-week runs. Remember that the number one goal is to get to the marathon starting line well-trained and free of injuries.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 15	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	6/25/07	6/26/07	6/27/07	6/28/07	6/29/07	6/30/07	7/01/07	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	9 Miles Easy	Rest or Cross Train	20
1st Timer, Exp. Runner	4 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	9 Miles Easy	Rest or Cross Train	22
2^nd Timer	Strength & 2-3 Miles Easy	8 to 12 x 200M Hill	Rest	5 Miles Pace	Strength & 2-3 Miles Easy	11 Miles Easy	Rest or Cross Train	24 to 27
Experienced Marathoner	Strength & 2-3 Miles Easy	12 x 200M Hill	Rest	5 to 6 Miles Pace	Strength & 2-3 Miles Easy	11 to 13 Miles Easy	Rest or Cross Train	25 to 30
Veteran Marathoner	Strength & 2-3 Miles Easy	16 x 200M Hill	Rest	6 Miles Pace	Strength & 2-3 Miles Easy	13 to 16 Miles Easy	Rest or Cross Train	29 to 34

Experienced & Veteran Marathoners

This week’s speed workout is 8 to 16 repeats on a short hill (200 Meters).

In addition to building aerobic capacity, hill workouts also develop leg strength and improve running mechanics. They are like intervals in that there are several repetitions at a fast pace followed by rest intervals. The uphill portion will be run at 5K pace. The downhill portion will be jogged.

We suggest you run the hills at 5K pace. However if you end up running them a little faster, you can still recover in time for the next repeat. You could run this workout on a track. They’re really just repeat 200's (1/2 way around a 400 meter or 1/4 mile oval track). The hill adds some extra stress.

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 2 1/2 to 3 minute break. Get water during the break.

This workout is adaptable to the different levels of runners in our group by adjusting the number of repeats. Base the number of repeats on your weekly mileage.

20 Miles per week: up to 8 repeats. (Two sets of 4)

25 Miles per week: up to 12 repeats. (Three sets of 4)

30 Miles or more: up to 16 repeats. (Four sets of 4)

Illinois Runs Marathon Training Program

Tips for the Week of 6-18-2007

There are 16 weeks to go before the LaSalle Bank Chicago Marathon.

Rest Week

Our first rest week has already arrived. The basic progression of the program follows a pattern of 2 build weeks, followed by a rest week. During the build weeks, a mile is added to both the week-end long run and a mid-week run. This allows for a slow, steady, and safe build up of the two most important workouts. During the rest weeks, the mileage for these runs is reduced. This allows the body to recover from the increased mileage and to prepare for the next build week.

Take the rest weeks seriously. Cutting back on the long run this weekend may not seem necessary. But remember, during the week after this one, the long run will increase to 9, 11, or 13 miles depending on your running profile. Also, keep in mind that your number one goal is to get to the starting line healthy. A slow increase in mileage with some cut-back weeks will help you achieve that goal. And finally, you will really appreciate these cut-backs later in the summer, when the long run distance for the rest week is 12 miles!

Following this progression over the first 15 weeks of the program, the long run distance is increased to 20 miles and the mid-week pace run distance reaches 10 miles. You can expect your weekly mileage to double during this period. So, if you started the program with 20 miles a week, you can expect to be running 40 miles in the fifteenth week.

Stretching

Bob Horwitz, our resident stretching guru, has put together the following tips on stretching.

Flexibility, in addition to endurance and strength, is a key component of a fitness program. Stretching, when done correctly, increases range of motion, promotes relaxation, improves performance, and reduces muscular soreness.

We will concentrate on two forms of stretching; static and dynamic. Static stretching follows your run and cool down, while dynamic stretching may be incorporated into your pre-run warm-up.

Static Stretching involves a slow, controlled lengthening of the muscle though a full range of motion and is held for 30-60 seconds in the furthest comfortable position. At the greatest range of motion, this may produce a feeling of pulling, or at the most, very mild discomfort, but not pain. You should never go past the point of, “it hurts so good.” Overstretching an injured muscle may cause additional damage.

All the major leg and hip muscles should be stretched. Many runners stretch the calf and hamstring muscles, but neglect the important muscles around the hip and gluteals. Always work both sides, e.g., left and right hip flexors, left and right gluteal muscles.

These articles include sample static stretching routines:

http://www.mayoclinic.com/health/stretching/SM00043

http://exercise.about.com/cs/flexibility/l/blstretch.htm

http://www.coolrunning.com/engine/2/2_1/126.shtml

The following interactive website demonstrates a stretch for various areas of the body:

http://news.bbc.co.uk/sportacademy/bsp/hi/games/3d_body/3dbody.swf

Dynamic Stretching uses momentum and active muscular effort to stretch. However, unlike ballistic stretching (which is not considered a safe form of stretching,) dynamic stretching avoids bouncing motions and it incorporates more sport-specific (e.g., running) movements

Leg kicks and walking or running high-knees are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing the action of hip extension.

These articles include sample dynamic stretching routines:

http://orgs.jmu.edu/strength/JMU_Summer_2000_WebPage/JMU_Summer_2000_Sections/9_summer_dynamic_flexibilty.htm

The following dynamic warm-up was previously highlighted two weeks ago in our introduction to core workouts:

http://www.coreperformance.com/workout.php?p=1&s=2&id=2

When to Stretch

Never stretch a cold muscle. A pre-stretch warm-up of 5 to 10 minutes involving the same muscles as the workout ahead is recommended. A slow jog is a great warm-up for runners.

Dynamic stretching before your run (after the warm-up) improves dynamic flexibility and prepares the muscles for the workout ahead.

Static stretching after your run promotes muscle relaxation, restores pre-run muscle length and reduces muscle soreness.

If you’re willing to stay after the long runs on weekends, some of the group leaders will be conducting static stretching sessions.

Injuries

If you have any question regarding injuries or injury prevention, contact AhtletiCo at 1-877-ATHLETICO. Physical therapists will also be at our weekend training sites.

Clinics

The next two clinics, conducted by AthletiCo, will be on Injury Prevention and Core Strengthening. Check our website for dates, times and locations.

Other Marathons

As we’ve been saying all spring, if you missed the cut-off for the LaSalle Bank Chicago Marathon there are plenty of other fall marathons. Just ninety miles north there’s a great marathon in Milwaukee on the same day as the LaSalle Bank Chicago Marathon.

Here’s the link to their website. Check it out soon because it is filling up fast.

http://www.badgerlandstriders.org/lakefront

If you’re willing to travel a little farther, check out this Bart Yasso video from Runners World. It features several mid-west marathons.

http://www.runnersworld.com/video/index.html?bcpid=717784762&bclid=900744503&bctid=979308034

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 16	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	6/18/07	6/19/07	6/20/07	6/21/07	6/22/07	6/23/07	6/24/07	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	5 Miles Easy	Rest or Cross Train	16
1st Timer, Exp. Runner	4 Miles Easy	Rest	4 Miles Easy	4 Miles Easy	Rest	5 Miles Easy	Rest or Cross Train	17
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Easy or include 4 x ½ Mile	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train	19 to 21
Experienced Marathoner	Strength & 2-3 Miles Easy	6 to 8 x ½ Mile	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	6 to 8 Miles Easy	Rest or Cross Train	22 to 25
Veteran Marathoner	Strength & 2-3 Miles Easy	8 x ½ Mile	Rest	5 Miles Tempo	Strength & 2-3 Miles Easy	8 to 10 Miles Easy	Rest or Cross Train	25 to 27

Experienced & Veteran Marathoners

The speed workout for this week is 4 to 8 times ½ mile at 10K pace.

This workout should not be run all out. You can refer to the Racing and Training Pace chart in the workbook for your 10K pace. Or, an easy way to estimate your 10K pace for these ½ mile repeats is to lop off the two right-most zeros from your Marathon Target Time. This will give you a 2 mile split that is pretty close to your 10K pace. For example: if your Target Marathon Time is four hours (4:00:00) then your ½ mile repeat time would be 4 minutes (4:00).

The rest interval between repeats should be fairly short: 1:15 to 1:45. This should be just enough time to allow your heart rate to recover to near its resting rate. A longer rest interval should be taken if it’s hot out or if you’re new to these types of workouts.

Base the number of repeats that you run on your total weekly mileage. The amount of up-tempo mileage should be equal to about 10 percent of your total weekly mileage.

20 - 25 Miles per week: 4 repeats

25 - 30 Miles per week: 4-6 repeats

30 Miles or more: 6-8 repeats

We will repeat this workout periodically throughout the summer. By September, the number of repeats will have increased to as many as 12.

Illinois Runs Marathon Training Program

Tips for the Week of 6-11-2007

There are 17 weeks to go before the LaSalle Bank Chicago Marathon. This week we begin the slow but steady build up of mileage. A mile is added to the weekend long run and, depending on your running profile, a mile or two is added to a mid-week run. The total increase in mileage for each week will be limited to around 10 percent per week to avoid over-training and injury.

Scheduling and Balancing Your Workouts for the Week

Each runner comes into the program with different schedules (work, family, social, etc.), athletic ability, training background, and marathon goal. When you review the Suggested Weekly Training Schedules, you will find recommendations for all types of workouts, including distances and paces. You will need to take these recommendations and tailor a program that fits your personal needs and fits into your personal schedule.

It’s easy for first-timers to customize their schedules because there is very little to customize. The distances vary but the runs are all done at an easy pace. Cross training and core strengthening can be included, but they are low-stress, low-impact workouts that can be inserted almost anywhere because they don’t require a lot of recovery time. Unless they have a work, family, or other scheduling conflict, first timers will probably follow the schedules as published.

It’s harder for the more experienced marathoners to balance their training schedules because there is a lot of variation in the workouts. There are a number of decisions to be made such as whether to do speed training, the number of strength workouts to include, and how many miles to run per week. Also, high-stress workouts like speed training and the long pace runs need to be balanced with low-stress workouts.

At the start of the week, review the suggested schedules and identify the workouts that you plan to do. Then fit them into your schedule of other activities. Always follow a harder workout, like the long run or speed training, with an easy workout or rest day. Easy workouts include short recovery runs, cross-training, and strength training.

This program offers group runs for the two required workouts: the long run and the mid-week pace run. The group long runs are scheduled for Saturday or Sunday depending on the training site. The day for the mid-week pace run also varies depending on the training site. Speed workouts are also conducted at four locations. So, if you’re running these group workouts, then much of your week is already scheduled. Then it’s just a matter of inserting a combination of rest days, cross-training, strength training and easy recovery runs between the group workouts.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 17	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	6/11/07	6/12/07	6/13/07	6/14/07	6/15/07	6/16/07	6/17/07	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	7 Miles Easy	Rest or Cross Train	18
1st Timer, Exp. Runner	4 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	7 Miles Easy	Rest or Cross Train	20
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles Easy or Tempo	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	9 Miles Easy	Rest or Cross Train	23 to 25
Experienced Marathoner	Strength & 2-3 Miles Easy	5 Mile Tempo	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	9 to 11 Miles Easy	Rest or Cross Train	24 to 28
Veteran Marathoner	Strength & 2-3 Miles Easy	5 Mile Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	11 to 14 Miles Easy	Rest or Cross Train	28 to 33

Experienced & Veteran Marathoners

The speed workout for this week is a 5-mile Tempo Run. This is a one mile increase over last week’s Tempo Run. This includes a two mile warm-up and a one mile cool-down, so it’s really only 2 miles at an up-tempo pace. By the end of the season, the Tempo Run distance will increase to 7 or 8 miles, with 4 to 5 miles at an up-tempo pace.

Link to the following Runners World article, by American marathoner Ed Eyestone, for descriptions of lactate threshold, types of tempo runs, and tempo run pace.

http://www.runnersworld.com/article/0,7120,s6-238-263-265-6141-0,00.html

For this week’s tempo run, after a short warm-up and some light stretching, run each mile at the following paces:

Mile 1: Long Run Pace (warm up)

Mile 2: Marathon Target Pace

Mile 3: Lactate Threshold Pace

Mile 4: Lactate Threshold Pace

Mile 5: Long Run Pace (cool down)

Stretching can be done before and after a run. A brief dynamic stretching routine, preceded by a short warm-up run, prepares the muscles for the workout ahead. A complete static stretching routine should be done following the workout.

Although we did stretching exercises together as a group last week at the speed workout in Lincoln Park, most days the speed training coaches will expect you to do stretching on your own. These workouts will always start with at least one mile of slow running for a warm-up anyway.

Illinois Runs Marathon Training Program

Tips for the Week of 6-04-2007

There are 18 weeks to go before the LaSalle Bank Chicago Marathon. This is the kick-off week for the summer program.

The clinics are already under way. The group training runs start this coming weekend. There are 8 locations for the clinics and 13 locations for the runs. Check out the Chicago Marathon page of this website for specific dates, times, and locations. Try out the program for the first few weeks for free to see if it fits your schedule and training needs.

Types of Marathoners

Every runner is unique, but in order to develop a manageable training program Illinois Runs has divided marathoners into five categories: First Timer(Novice Runner), First Timer(Experienced Runner), Second Timer, Experienced Marathoner, and Veteran Marathoner. Check out the Tips for the Week of 4-23-2007 for a description of these categories. Check out the Tips for the Week of 4-30-2007 for the typical goals for each type of marathoner.

Choosing a Pace Group for the Weekend Long Runs

The first group training runs are this weekend. Most first-timers are probably wondering what pace group to join.

The pace for the weekend long runs should be slow and easy, for all levels of runners. This is a pace at which you should be able to talk comfortably. If you’re out of breath on the long runs, then you should switch to a slower pace group.

For first timers, their long run pace will also be the pace at which they run the marathon. For experienced runners, their long run pace should be 30 to 90 seconds slower than their target marathon pace. Experienced runners will practice their target marathon pace during other workouts during the week.

Critical Workouts

Consistency is a key factor in training for a successful marathon. The weekend long run and the mid-week pace run are the workouts that you really shouldn’t skip. That’s one of the reasons that we run them as a group. If you can’t make it to a group run, then rearrange your schedule so that you complete these two workouts sometime during each week.

Also, every level of runner should be including some sort of core strength exercises in their training. They don’t require any additional equipment, can be combined with an easy run, and don’t require a lot of extra time. See last week’s tips for examples of these types of workouts.

First Timers

First Timers are obviously focusing on finishing their first marathon. Consequently, their main training goals are to increase their long run distance and their base mileage. Because finishing time is a not a priority, the workouts should be run at an easy, comfortable pace. High stress speed workouts should be avoided.

They aren’t listed in the schedule for first timers, but low-impact, core strength workouts can be included for First Timers.

Second Timers

By slightly increasing weekly mileage and the number of 20-milers run this year, second-timers will most likely see an improvement in your marathon time and performance. If they think that they can handle it, they should consider adding one speed workout to their weekly schedule. It doesn’t have to be anything really fast. Longer intervals at Lactate Threshold or 10K pace will be sufficient. “Speed” is relative to your marathon target.

Experienced & Veteran Marathoners

The training schedules for these runners are the most complicated because of the different types of workouts. Weekly mileage will vary between runners, depending on the distances chosen for the individual workouts and the training approach. Weekly mileage is a factor in marathon performance. However, the risk of injury increases with the number of miles run. Good marathons can be run on 40 to 45 miles per week. That’s why many experienced runners will stick to the low-end of the weekly mileage range.

If you have already built the distance of your weekend long run to 10 miles or more, then a cut-back to 10 miles isn’t necessary this week. Starting this week with an 11, 12, or 13 mile long run will enable you to run one or two additional 20-milers later in the season. You will probably have to run the extra mileage on your own before or after the group run, as the farthest distance that the pace leaders will be doing is 10 miles.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 18	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	6/04/07	6/05/07	6/06/07	6/07/07	608/07	6/09/07	6/10/07	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	6 Miles Easy	Rest or Cross Train	16
1st Timer, Exp. Runner	4 Miles Easy	Rest	4 Miles Easy	4 Miles Easy	Rest	6 Miles Easy	Rest or Cross Train	18
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Easy or Tempo	Rest	4 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train	20 to 22
Experienced Marathoner	Strength & 2-3 Miles Easy	4 Mile Tempo	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	8 to 10 Miles Easy	Rest or Cross Train	22 to 26
Veteran Marathoner	Strength & 2-3 Miles Easy	4 Mile Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 to 13 Miles Easy	Rest or Cross Train	26 to 31

Experienced Runners (No Novices Please)

If you have been following the I-Run program this spring, then hopefully you ran a 10K race recently. Racing a 10K is a good way to evaluate your current fitness level and to come up with a realistic target time for your marathon. Check in the Illinois Runs workbook for a method of extrapolating your target marathon time from a 10K race time. A quick method for estimating your marathon per-mile pace is to add 60 seconds to your 10K per-mile pace.

The speed workout for this week is a 4-mile Tempo Run. While the tempo runs from this spring were longer than this, the distance has been shortened this week for runners who are just starting the speed workouts. If you have been doing the speed workouts all spring, then you can add one or two miles at LT pace to this week’s tempo run.

Run each mile at the following paces:

Mile 1: Long Run Pace (warm up)

Mile 2: Marathon Target Pace

Mile 3: Lactate Threshold Pace

Mile 4: Long Run Pace (cool down)

Because of the shorter distance, this would also be a good workout in which to incorporate some core strength exercises. To do this follow the mile warm-up with stretching and the core exercises. Then finish the rest of the workout. Check out last week’s tips (Week of 5-28-2007) for a detailed list of warm-up and strength exercises. This workout would be the same format as the core strength workouts that are scheduled for Monday and Friday.

At last Tuesday’s workout in Lincoln Park, personal trainer JP Bordeleau led the group through some of these exercises. It’s did not take a huge amount of time. JP recommends that you make a habit of including these exercises in your weekly regimen. After a while, you wouldn’t think of skipping them.

Illinois Runs Marathon Training Program

Tips for the Week of 05-28-2007

There are 19 weeks to go before the LaSalle Bank Chicago Marathon.

The kick-off clinics for the summer marathon program will be held over the next two weeks. The first training runs will be on the week-end after next. There are 8 locations for the clinics and 13 locations for the runs. Check out the Chicago Marathon page of this website for specific dates, times, and locations. Try out the program for the first few weeks for free to see if it fits your schedule and training needs.

Missed the cut-off for the LaSalle Bank Chicago Marathon? As mentioned in last week’s tip, check out Milwaukee’s Lakefront Marathon which will be run on the same day as Chicago. But do it soon because it is filling up fast.

http://www.badgerlandstriders.org/lakefront

Recovery Week & Strength Training

If you raced over the weekend, then you need to take a few days to recover. So it’s the perfect week to focus on some core strength workouts. If you haven’t added these workouts to your weekly training regimen yet, it’s not too late to start. These workouts are typically low impact, so you can continue with them throughout your marathon training. And because they are low impact and low mileage workouts, all level of runners from novice to veteran marathoner can make good use of them. They can be used on low-stress days following hard workouts like the long run or speed training.

The core includes the abdominal and back muscles and the muscles around the hips and pelvis. These muscles keep your trunk stable and provide balance. When your core is weak, other muscle must do extra work, leading to inefficient running and potential injury. The exercises demonstrated through the links below are merely suggestions. If you are currently working with a trainer or are practicing Pilates or Yoga, you may have developed your own runner’s core routine.

Pete Pfitzinger, a well known running coach and author of Advanced Marathoning, presents a core program for runners developed by John Lythe, a conditioning specialist and strength coach who trains runners and triathletes. Included are both bodyweight and Swiss Ball exercises.

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

Additional Swiss ball exercises are demonstrated at:

http://www.jumpusa.com/swissexercises2.html

An additional core strength routine is shown at:

http://www.brianmac.demon.co.uk/corestabex.htm

A number of exercises demonstrated at these sites are included in this week’s workout.

Many of us head out the door and just start running. A series of warmup exercises will better prepare your muscles for the run ahead. Mark Verstegen, author of Core Performance Endurance, presents the following pre-training warmup routine for endurance athletes.

http://www.coreperformance.com/workout.php?p=1&s=2&id=2

Illinois Runs recommends that all of our runners include some core conditioning in their marathon training program. The routines will help you maintain good running form, even while tiring, and also help prevent injury.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 19	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	5/28/07	5/29/07	5/30/07	5/31/07	6/01/07	6/02/07	6/03/07	Total Weekly Miles
1^st Timer, Novice Runner	Rest	3 Miles Easy	4 Miles Easy	Rest	3 Miles Easy	4 Miles Easy	Rest or Cross Train	14
1st Timer, Exp. Runner	Rest	3 Miles Easy, Strength Optional	4 Miles Easy or include 4 x 1/4 Mile	Rest	2 Miles Easy	5 Miles Easy	Rest or Cross Train	18
2^nd Timer	Rest	Strength & 2-3 Miles Easy	4 Miles Easy	5 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train	19 to 21
Experienced Marathoner	Rest	Strength & 2-3 Miles Easy	4 Miles Easy	6 Miles Easy	Strength & 2-3 Miles Easy	7 Miles Easy	Rest or Cross Train	21 to 23
Veteran Marathoner	Rest	Strength & 2-3 Miles Easy	5 Miles Easy	7 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train	24 to 26

Experienced Runners (No Novices Please)

If you raced this weekend, then replace the speed workout with a core strength workout. If you didn’t race, then run a 5 to 6 mile tempo workout, similar to the one we did in Week 23. See Tips for the Week of 04-30-2007. If you are doing the tempo workout, try incorporating at least a few of the warmup exercises below.

No equipment is necessary for this workout. It can be performed inside or out on the running path. It begins with a series of warmup exercises that are described in written detail (and Quicktime videos) at the Verstegen core performance link (previously shown above): http://www.coreperformance.com/workout.php?p=1&s=2&id=2

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 warmups are followed by the following bodyweight core exercises described in written detail and photographs at the above Pfitzinger link (previously shown above): 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

Illinois Runs Marathon Training Program

Tips for the Week of 05-21-2007

There are 20 weeks to go before the LaSalle Bank Chicago Marathon.

If you missed the cut-off for the LaSalle Bank Chicago Marathon there may still be a chance to register though one of the Illinois Runs charity partners, but the deadline in May 30. You can check them out at:

http://illinoisruns.org/charities.htm

You may also want to consider a different marathon. Check last week’s tips for links to several websites that list marathons and their dates.

Take a look at Milwaukee’s Lakefront Marathon. It’s the same date as Chicago, so you can use the same training schedule as runners who are training for Chicago. It’s a fairly flat, point to point, scenic course. You are bussed from the lakefront near the art museum to Grafton which is 26 miles north and west of Milwaukee. You then run back to the lakefront. Many of the I-Run group leaders have run this marathon and can give you valuable tips. Here’s the link to their website. Check it out soon because it is filling up fast.

http://www.badgerlandstriders.org/lakefront

Race Strategy for this Weekend

We’ve targeted the upcoming weekend for a race. The weekly mileage is reduced again and the speed workout is the shortest and fastest of the season. Cut back on the strength training and use cross-training or rest the day after the race.

If you haven’t decided on a race yet, see the tips from last week for races in the Chicago area.

The beginning runners have already covered the 10K distance in training this spring. They should run the 10K race at the same comfortable pace that they used on their training runs. The 10K gives the beginner a first look at race day activities and is a confidence builder going into marathon training. For experienced runners, the 10K serves as a gauge of current fitness level and can be used to determine a realistic marathon goal going into the summer program. Some of the experienced runners may decide to do a 10-mile race instead.

Novices

For many novice runners, this may be their first race experience. It may seem chaotic, but there’s a similar organization to most races. If you can locate the following items, in order, and in a reasonable amount of time, you’ll have a great time.

Parking. Arrive early and don’t plan on parking anywhere near the starting line. Check the race’s website or literature for specific parking instructions. There’s nothing like the sinking feeling you’ll encounter when the starting gun or horn goes off while you’re busy parallel parking your car in front of a fire hydrant about a mile away.

Registration / Packet Pick Up. If you haven’t pre-registered and picked up your packet before race day, this is another reason to arrive early. About 10 minutes before the race all of the procrastinators will be fidgeting in one of these lines vowing to register online next time. Bring a check or exact cash, in case they don’t take credit cards. And by the way, check to see if the race even has race day registration. Some races don’t.

Gear Check. After packet pick up you’ll now have an extra t-shirt and usually a bag with lots of stuff in it. Also, you’ll probably want to get rid of the sweatpants that you put on earlier in the morning. Take advantage of the gear check if the race has it. Your other option is to take your gear back to your car.

Bathrooms: You will find that bathrooms are always a concern with every runner at every race. Welcome to the world of portable toilets with catchy names. Get in line early, so that you’re not in the port-a-potty when the race starts.

Starting Line: Stay away from the front. The elite runners won’t appreciate it and you will end up starting out too fast while you try to avoid being trampled.

The Right Pace: As a beginning runner, you’ve trained at a slow comfortable pace. Stick with that pace, no matter how much adrenaline is flowing through your veins. You can’t expect to run fast, for very far, if you didn’t train at a faster pace.

Water: Memorial Day weekend can be warm; warmer than the temperatures in which you’ve trained. You’ll need to hydrate. Since you’re not that concerned about your finishing time, stop running at the water stops and get the water in you and not on you. It’s good practice for the marathon.

Free Stuff: Runners are renowned (or infamous) for their appreciation of free food, drink, entertainment, and raffle prizes after a race. Stay awhile after you finish and enjoy the festivities. You’ve earned it.

Hopefully, you’ll have many more opportunities to perfect your race day routine.

Experienced Runners

Since they’ve been through the routine before, the biggest concern for the experienced runner is selecting a pace. A key to running a successful race, no matter what the distance (quarter-mile to the marathon), is picking the right pace. A fairly consistent pace is optimal. You don’t want to take it out too fast and then have to slow down significantly. But you also don’t want to finish the race thinking you could have pushed it a little harder. Use your splits from recent workouts to determine a target pace for the race.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 20	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	5/21/07	5/22/07	5/23/07	5/24/07	5/25/07	5/26/07	5/27/07	Total Weekly Miles
1^st Timer, Novice Runner	2 Miles Easy	Rest	3 Miles Easy	Rest	2 Miles Easy	10K Race Easy	Rest or Cross Train	13.2
1st Timer, Exp. Runner	3 Miles Easy, Strength Optional	Rest	4 Miles Easy or include 4 x 1/4 Mile	Rest	2 Miles Easy	1 Mile Warm-Up 10K Race	Rest or Cross Train	16.2
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles include 6– 8 x 1/4 Mile	Rest	3 Miles Easy	2 Miles Easy	1 Mile Warm-Up 10K Race	Rest or Cross Train	18 to 19
Experienced Marathoner	Strength & 2-3 Miles Easy	4-5 Miles include 8–12 x 1/4 Mile	Rest	4 Miles Easy	2 Miles Easy	1 Mile Warm-Up 10K or 10 Mile Race	Rest or Cross Train	20 to 25
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Miles include 16 x 1/4 Mile	Rest	6 Miles Easy	2 Miles Easy	1 Mile Warm-Up 10K or 10 Mile Race	Rest or Cross Train	23 to 28

Experienced Runners (No Novices Please)

The speed workout this week is quarter-mile repeats at 5K pace or slightly faster. This is our fastest workout. We rarely run this fast a pace, because we are training for the marathon. However, right now we’re trying to peak for a spring 10K. Also, regardless of your target race, this type of workout will benefit you. It will increase your running economy (amount of oxygen needed), your leg and core strength, and your running form.

Because of the faster pace, it is also our most dangerous workout. It is the one workout we do that is best run on a track. You need to watch your footing and the other runners in your group. If you’re new to speed workouts, then run a slower pace. Also, pay attention to path and track etiquette. Run single file or two abreast. Stay off the path or track during the rest intervals.

Start with a mile warm-up, followed by some light stretching. Then run the quarter mile repeats. Finish the workout with a mile cool-down.

The workout will be divided into sets of four quarter-mile repeats. Each quarter-mile repeat will be followed by a 45 second rest interval. After 4 quarters (1 set) there will be a 2.5 minute rest interval.

It’s recommended that experienced first-time marathoners run one set of 4 quarters. Second time marathoners should do 6 to 8 repeats (1 ½ to 2 sets).

The experienced marathoners will do 12 to 16 repeats depending on their average weekly mileage:

25 to 30 miles per week, do 12.

30 to 35 miles per week, do 12 - 16.

Over 35 miles per week, do 16.

Illinois Runs Marathon Training Program

Tips for the Week of 05-14-2007

There are 21 weeks to go before the LaSalle Bank Chicago Marathon.

Are you interested in a GPS training device? Don’t trust those mile markers on your running path? More than a runner’s watch, the Forerunner units not only capture the distance and time for all of your workouts, they display current, lap and average pace. The data can then be uploaded to your computer where you can even see the map of your running route. Join us this weekend and try one out.

Saturday, May 19 - 8:00A.M.
Garmin, 635 N. Michigan Ave. (Michigan & Erie)
Sign in! Garmin Forerunner GPS given to runners to try out on first come-
first serve basis, and a drawing for a Garmin $200 gift card.
8:30 A.M. Fun Run 3-5-7 Miles

Check out the Onto Fitness-Running section of the Garmin website for the Forerunner GPS training devices.

http://www.garmin.com/garmin/cms/site/us

As mentioned in previous weeks, if you missed the cut-off for the LaSalle Bank Chicago Marathon, consider running for one of the Illinois Runs charity partners. Some of these charities still have entries available, but you must confirm by May 30. You can check them out at:

http://illinoisruns.org/charities.htm

You may also want to consider a different marathon. Check out the list on our website.

http://illinoisruns.org/2007alternatestochicago.html

Or check out the calendar at Runners World.

http://www.runnersworld.com/article/0,7120,s6-239-281--11160-0,00.html

The most comprehensive calendar of marathons in the US and Canada is found at Marathon Guide. Runner comments and ratings are included for each race. This is a great resource. A link to this site is found on the Illinois Runs website under Running Resources.

http://www.marathonguide.com/races/races.cfm

Tapering for a Spring Race

This week starts a mini-taper for a spring race. The mileage is slightly reduced and the repeat distances for the speed workout are shorter. Continue with your core strength workouts and cross training.

The target weekends for a spring race are May 26-28 (Memorial Day), and June 2-3. There are plenty of races all over the Chicago area. Check out the calendar at Chicago Athlete for a race that fits into your schedule.

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

Here are some to consider:

Tower Trot 10K, Saturday, May 26, Western Springs

Salute 10K, Saturday, May 26, Arlington Heights

Soldier Field 10 Miler, Saturday, May 26, Chicago

Ridge Run 10K, Monday, May 28, Beverly Neighborhood, South Side of Chicago

Valley Fox Trot 10 Miler, Monday, May 28, Elgin

Run for the Animals 10K, Saturday, June 2, Wheaton

Run For the Zoo 10K, Sunday, June 3, Lincoln Park

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 21	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	5/14/07	5/15/07	5/16/07	5/17/07	5/18/07	5/19/07	5/20/07	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	3 Miles Easy	Rest	3 Miles Easy	4 Miles Easy	Rest	13
1st Timer, Exp. Runner	3 Miles Easy, Strength Optional	Rest	4 Miles Easy or include 4 Half Miles	Rest	3 Miles Easy, Strength Optional	5 Miles Easy	Rest	15
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles include 6 Half Miles	Rest	3 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train	19 to 21
Experienced Marathoner	Strength & 2-3 Miles Easy	5-6 Miles include 6-8 Half Miles	Rest	4 Miles Easy	Strength & 2-3 Miles Easy	7 Miles Easy	Rest or Cross Train	23 to 26
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Miles include 8 Half Miles	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest, Cross Train, or 3 Miles Easy	24 to 29

Experienced Runners (No Novices Please)

The speed workout this week is half-mile repeats at 10K pace. See last week’s tips for a quick way to determine your 10K pace. This is a workout that will be run periodically throughout the summer. We will start the year with 4 to 8 half-mile repeats, depending on your level. The number of repeats will be increased over the summer. By mid-September, the experienced marathoners will be doing as many as 12 half-mile repeats in a workout.

It’s recommended that experienced first-timers start with 2-4 repeats. Second time marathoners will do 4-6 repeats. This group includes newcomers to speed workouts who are currently running 18-25 miles per week.

The experienced marathoners will do 6-8 repeats depending on their average weekly mileage:

25 to 30 miles per week, do 6.

30 to 35 miles per week, do 6 or 7.

Over 35 miles per week, do 8.

Start with a mile warm-up, followed by some light stretching. Then run a series of half-mile repeats at 10K pace with a one minute and 15 second rest break after each one. If you are running these at the correct (not too fast) pace, you’ll find that the rest interval is just long enough for you to recover in time for the next repeat. Take a 3-minute rest after the fourth repeat and get water. Finish the workout with an easy one-mile cool down.

Illinois Runs Marathon Training Program

Tips for the Week of 05-07-2007

There are 22 weeks to go before the LaSalle Bank Chicago Marathon.

As mentioned last week, if you missed the cut-off for the LaSalle Bank Chicago Marathon, consider running for one of the Illinois Runs charity partners. Some of these charities still have entries available, but you must confirm by May 30. You can check them out at: http://illinoisruns.org/charities.htm

Spring Racing

We are approaching the end of the spring strength and base building phase. This week’s mileage will be the highest for all levels of runners. The distance of the week-end long run has been slowing increased so that it has now reached the longest distance of the spring. Additionally, the experienced runners have been working on core strength and speed.

The focus will change slightly over the next few weeks to prepare runners for a spring race. This will involve a slight taper that includes lower weekly mileage and shorter week-end runs. In addition, the experienced runners will be doing shorter and faster speed workouts.

Like the marathon, novice runners should approach a spring 10K race with the goal of covering the distance. These runners have already completed a 6-mile run in training. They should run the 10K at the same comfortable pace. Completing a 10K race will give them additional confidence going into the summer program and give them an introduction to race day activities. For many of them, this will be their first race ever.

Experienced runners should plan to race the 10K. The race results will be used to gauge their current level of fitness and to make an initial prediction of their marathon finishing time. The workbook that is passed out to I-Run participants contains information on how to extrapolate a marathon finishing time from the results of shorter races. Race distances like the 5K and mile can be used but they are less reliable. Longer race distances like the 10 Mile and Half-Marathon can also be used, but there are fewer of them to be found and they require a longer recovery period. (That is they beat you up more.) The 10K seems to be about right. Another tool for predicting marathon and other race performances is the McMillan Running Calculator, http://www.mcmillanrunning.com. Input your time from a recent race, and predicted equivalent performances for various race distances, as well as training paces, are calculated.

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

Here are some to consider:

Tower Trot 10K, Saturday, May 26, Western Springs

Salute 10K, Saturday, May 26, Arlington Heights

Soldier Field 10 Miler, Saturday, May 26, Chicago

Ridge Run 10K, Monday, May 28, Beverly Neighborhood, South Side of Chicago

Valley Fox Trot 10 Miler, Monday, May 28, Elgin

Run for the Animals 10K, Saturday, June 2, Wheaton

Run For the Zoo 10K, Sunday, June 3, Lincoln Park

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 22	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	5/07/07	5/08/07	5/09/07	5/10/07	5/11/07	5/12/07	5/13/07	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	4 Miles Easy	Rest	4 Miles Easy	6 Miles Easy	Rest	18
1st Timer, Exp. Runner	4 Miles Easy, Strength Optional	Rest	4 Miles Easy or include 2 x 1 Mile	Rest	4 Miles Easy, Strength Optional	8 Miles Easy	Rest	20
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles include 3 x 1 Mile	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	9 Miles Easy	Rest or Cross Train	23 to 25
Experienced Marathoner	Strength & 2-3 Miles Easy	6 Miles include 4 x 1 Mile	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	10 to 11 Miles Easy	Rest or Cross Train	27 to 30
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Miles include 4 X 1 Mile	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	12 Miles Easy	Rest, Cross Train, or 3 Miles Easy	30 to 35

Experienced Runners (No Novices Please)

Over the next few weeks, we will be doing progressively shorter interval workouts in preparation for a late spring race. The speed workout this week will be one-mile repeats at 10K pace.

Start the workout with an easy one-mile warm-up followed by some light stretching. Then run a series of one-mile repeats at 10K pace with a 2.5 minute rest break after each one. Finish the workout with an easy one-mile cool down.

As usual, first time marathoners who are also novice runners should avoid these workouts. First time marathoners who have raced shorter distance races can choose to do a couple one-mile repeats. Second-time marathoners can run 2 or 3 of the one-mile repeats. And experienced marathoners should be able to handle 4 one-mile repeats.

If you haven’t raced a 10K this spring, here are two easy formulas for estimating your 10K Pace.

Method 1

Lop off the two zeros to the right of your Marathon Target Time and then double that time. A 4:00:00 (4 Hours) marathon becomes 4:00 (4 minutes). Then double that time. 4:00 X 2 = 8:00. So, using this method, the approximate 10K pace for a four- hour marathoner is 8 minutes per mile.

Method 2

Subtract 60 seconds from the per-mile pace of your Marathon Target Time. The per-mile pace for a 4-hour marathon is 9:09 per mile pace. Subtract 60 seconds. 9:09 – 60 seconds = 8:09. So, using this method, the approximate 10K pace for a four-hour marathoner is 8:09.

Illinois Runs Marathon Training Program

Tips for the Week of 04-30-2007

There are 23 weeks to go before the LaSalle Bank Chicago Marathon.

If you missed the cut-off for the LaSalle Bank Chicago Marathon, consider running for one of Illinois Runs charity partners. Some of these charities still have entries available, but you must confirm by May 30. You can check them out at: http://illinoisruns.org/charities.html

Last week’s tips talked about the types of marathoners. This week’s tip will describe the typical goals and recommended training strategies for each type of marathoner. Overall, this time of year runners should be building their mileage base, extending their long runs, and working on core strength. Additionally, Illinois Runs recommends that all levels of runners prepare for a late spring race (10K or 10 Miler) which will be used to evaluate their fitness levels going into the 18-week summer marathon program.

First Timer, Novice Runner

- Finish a marathon.

- Not concerned about finishing time.

- May be raising money for a charity.

- May plan on walking during the marathon.

- Spring Long Run Goal: 7 Miles

- Spring Weekly Mileage Goal: 18 to 20 Miles

- Spring Race: 10 Kilometer

First Timer, Experienced Runner

- Finish a marathon.

- May have attempted one before, but did not finish.

- Should not be concerned about finishing time.

- Consider including core strength workouts in weekly schedule.

- Spring Long Run Goal: 8 Miles

- Spring Weekly Mileage Goal: 20 Miles

- Spring Race: 10 Kilometer

Second Timer

- Finish a marathon comfortably.

- Finish a marathon with no significant walking breaks.

- Personal Record in the Marathon

- Slightly higher weekly mileage.

- Introduction of speed workouts: once a week, low mileage, low intensity.

- Introduction of strength workouts.

- Set target paces for long runs, pace runs, and speed workouts.

- Spring Long Run Goal: 9 Miles

- Spring Weekly Mileage Goal: 25 Miles

- Spring Race: 10 Kilometer

Experienced Marathoner

- Personal Record in the Marathon.

- Qualify for the 2008 Boston Marathon.

- Consistent race performance.

- Higher weekly mileage.

- One speed workout a week.

- Set target paces for long runs, pace runs, and speed workouts.

- Spring Long Run Goal: 10 to 11 Miles

- Spring Weekly Mileage Goal: 30 Miles

- Spring Race: 10 Kilometer or 10 Miles

Veteran Marathoner

- Looking for a Personal Record and an optimal race performance.

- Because of experience and base mileage, can train at higher intensity, distance, and frequency. There is still a risk of injury due to over-training.

- Highest weekly mileage.

- One or even two speed workouts per week.

- Set target paces for long runs, pace runs, and speed workouts.

- Spring Long Run Goal: 11 to 12 Miles

- Spring Weekly Mileage Goal: 35 to 40 Miles

- Spring Race: 10 Kilometer or 10 Miles

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 23	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	4/30/07	5/01/07	5/02/07	5/03/07	5/04/07	5/05/07	5/06/07	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	4 Miles Easy	Rest	3 Miles Easy	7 Miles Easy	Rest	16
1st Timer, Exp. Runner	3 Miles Easy, Strength Optional	Rest	4 Miles Easy or Tempo	Rest	3 Miles Easy, Strength Optional	8 Miles Easy	Rest	17
2^nd Timer	Strength & 2-3 Miles Easy	6 Miles Tempo	Rest	4 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train	22 to 24
Experienced Marathoner	Strength & 2-3 Miles Easy	6 Miles Tempo	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	9 to 10 Miles Easy	Rest or Cross Train	25 to 28
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	11 Miles Easy	Rest, Cross Train, or 3 Miles Easy	28 to 33

Experienced Runners (No Novices Please)

This is the last of the Tempo runs on Tuesday nights until June. However, this is a great workout for you to run on your own as a second mid-week workout; probably on a Thursday night. If they’re done right, they’re a great aerobic workout, they train you for a specific pace, and you can recover fairly quickly from them.

Here are a few things to remember.

Run on a marked course so that you can monitor your pace. Warm up for a mile. Then progressively pick up the pace to Lactate Threshold or maybe 10K Pace. They are not meant to be run too fast. For this time of year, a sustained up-tempo pace for 2 to 4 miles is fine. End with a cool-down mile and some stretching. Stop for water during the run if it’s hot.

This week’s workout is a 6-mile Lactate Threshold run. It’s similar to 2 weeks ago, except that we will run add an extra mile. Miles 3 to 5 will all be run at Lactate Threshold. Lactate Threshold (LT) pace is about 2.5 percent slower than your 10K pace. On average this works out to be a difference of about 10 seconds slower per mile. It is roughly equivalent to the pace at which you could race 10 miles. If you train with a heart rate monitor, this pace will be in the range of 82-85 percent of your max heart rate.

Here are the suggested paces for each mile.

Mile 1 : Long Run Pace, Warm Up

Mile 2 : Marathon Target Pace

Mile 3 : Lactate Threshold Pace

Mile 4 : Lactate Threshold Pace

Mile 5 : Lactate Threshold Pace

Mile 6 : Long Run Pace, Cool Down

For those of you who are new to the speed training, or have been having trouble on the Tempo Runs, run what you feel is right for you. Run just 4 or 5 miles or run at a slower pace.

Illinois Runs Marathon Training Program

Tips for the Week of 04-23-2007

There are 24 weeks to go before the LaSalle Bank Chicago Marathon.

It’s a new year. So what is your goal? One of the first steps in determining a marathon goal is to identify what type of runner you are. While each runner has a different training background, you should be able to fit yourself into one of the following categories.

First Timer, Novice Runner

- Never trained for or attempted a marathon, or possibly even a 5K.

- May have just started running regularly.

- Average weekly mileage is less than 15 miles per week.

- May have gotten interested in running through a charity.

First Timer, Experienced Runner

- Never completed a marathon.

- May have trained for a marathon, but didn’t make it to the starting line.

- May have started a marathon, but didn’t finish.

- Has been running regularly for at least a year.

- Average weekly mileage of 15-20 miles

- May have already run some shorter distance races.

Second Timer

- Completed at least 1 marathon.

- Occasionally races at shorter distances.

- Consistent running base for last year or two.

- Average weekly mileage of 20-25 miles.

- Not a lot of variation in types of workouts.

- Little or no recent speed training.

- Maybe some strength or cross-training.

Experienced Marathoner

- Completed several marathons.

- Regularly races at shorter distances.

- Consistent running base for last several years.

- Average weekly mileage of 20-30 miles.

- Probably doing speed workouts, cross-training, and strength workouts.

Veteran Marathoner

- Completed several marathons. May have run two or more in one year.

- May have qualified for and run Boston.

- Regularly races at shorter distances.

- Consistent running base for several years.

- Average weekly mileage above 30 miles per week.

- Consistent training regimen of speed workouts, cross-training, and strength workouts.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week. At this point in the season, everyone should be focused on building their base, extending the weekend long run, and core strength conditioning. The schedules are flexible. You can move the workouts around to different days. But make sure to allow some rest days after the harder workouts.

Week 24	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	4/23/07	4/24/07	4/25/07	4/26/07	4/27/07	4/28/07	4/29/07	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	4 Miles Easy	Rest	3 Miles Easy	6 Miles Easy	Rest	16
1st Timer, Exp. Runner	3 Miles Easy, Strength Optional	Rest	4 Miles Easy or 8 X 200M Hill	Rest	3 Miles Easy, Strength Optional	7 Miles Easy	Rest	17
2^nd Timer	Strength & 2-3 Miles Easy	8 to 12 X 200M Hill	Rest	4 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train	17 to 22
Experienced Marathoner	Strength & 2-3 Miles Easy	12 X 200M Hill	Rest	5 to 6 Miles Easy	Strength & 2-3 Miles Easy	9 Miles Easy	Rest or Cross Train	22 to 27
Veteran Marathoner	Strength & 2-3 Miles Easy	16 X 200M Hill	Rest	6 to 7 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Rest, Cross Train, or 3 Miles Easy	27 to 32

Experienced Runners (No Novices Please)

This week’s speed workout is 8 to 16 repeats on a short hill (200 Meters).

We suggest you run the hills at 5K pace. However if you end up running them a little faster, you can still recover in time for the next repeat. You could run this workout on a track. They’re really just repeat 200 meters (2 way around a 400M oval track). The hill adds some extra stress.

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 2 to 3 minute break. Get water during the break.

This workout is adaptable to the different levels of runners in our group by adjusting the number of repeats. Base the number of repeats on your weekly mileage.

15-20 Miles per week: up to 8 repeats. (Two sets of 4)

20-25 Miles per week: up to 12 repeats. (Three sets of 4)

25-30 Miles or more: up to 16 repeats. (Four sets of 4)