Advanced Marathoning

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The extent to which you benefit from tapering depends on the intensity and volume of training you’ve been doing. Plus, how long you’ve been pushing your boundaries and your body’s capacity to adapt and recover from training. The harder and longer you’ve been training, the more effect tapering is likely to have on your training. My current PB is 3:03 and I followed the Hanson's method for it. which was tough to follow some weeks, but with a 23 minute PB, I think it was a success.

P+D method is lots of Long Medium Runs (i.e. not long slow), quite a bit of race pace, some tempo, some speed (at the right time), lots of miles and I loved doing it. Quite a few friends have asked for the plan afterwards and they have all loved it too. There’s built in recovery, and there aren’t too many workouts. The 18 week plans include two recovery weeks to help you manage the stress. And in any given week, you’re probably only dealing with one strenuous workout. There is a lot of mileage – but you aren’t going to be beat into the ground by multiple workouts. Cons of a Pete Pfitzinger Marathon Plan Pfitz is a fan of having chunks of certain long runs at goal marathon pace (MP). These are spread over the course of the plans.

There are a lot of similarities between a Pfitz marathon training plan and other training plans, but a few things set him apart. As you will notice, they are both slightly different values but remember, this is just a guideline. Tweaks I made to the training

Learn More and Earn More: How to Increase Your Worth as a Personal TrainerThis article is written by our guest author, Future Fit Training. Becoming a Personal... 09/10/2023 Follow Us Here’s my go-to 6 day per week schedule with an MLR. For me personally, I perform best on a 6-day schedule and I recommend it if you can swing it: Are you looking for a training schedule to get you through 26.2 miles and hit a new PR? Well here’s an overview of a great choice – the Pete Pfitzinger marathon training plan. Pfitzinger. Plans for experienced runners, including some high mileage plans with multiple runs per day. By tapering for a marathon this way, you’ll reach the start line feeling fully prepared. Then, all that remains is the little matter of covering 26.2 miles as fast as you can. Tapering your other trainingDepending on the severity of your problem it may be better to give up on your chosen race, and restart your training cycle, targeting a later date. I decided to write this blog in case it helps anyone, as with my other blogs. I’ll also take the opportunity to mention my fundraising here though too, in case anyone feels generous 😉 https://uk.virginmoneygiving.com/team/jed2020challenge I wouldn’t consider myself an advanced marathoner considering I’ve only run four marathons. But, this plan really pushed me and helped me feel strong when all the conditions on race day were not in my favor. And if you’re racing this fall, the conditions likely will not be what you’re used to since races have “new normals”, so you’ll want your fitness dialed in to help support your mental game since you’ll be pushing outside of your comfort zone. Some of the plans have different number of days assigned to different activities as the plan progresses, in which case I've used a rough approximation. I’d always choose a running coach if I had the option, but I do think this book is a great option! How to choose the right plan

Keep your resistance workouts to a minimum in the last 10 days before a marathon and eliminate them in the last few days. It’s OK to continue gentle versions of core training and cross training until a few days before the race. Flexibility training is fine to do right up until race day, but go overboard. If you’re used to a few 10-minute stretching sessions per week, don’t suddenly devote an hour a day to it in the week before your marathon. Photo by Andrea Piacquadio from Pexels This is a great marathon training book, and I know several runners who have used the Pfitzinger plans to run their best marathons. I like his focus on pacing variations - lactate threshold, VO2 Max runs, general aerobic. Anyone who is serious about training needs to understand the physiological aspects of running, and Pfitzinger introduces those concepts very clearly.Cumulative fatigue isn’t unique to Hansons’ plans, but a medium-long run with a long run the very next day takes the concept to another level. Depending on the mileage, you run from 4-5 days/week up to 7 days/week, with the two highest mileage plans requiring you to run twice a day (doubles). For example, his plan that peaks at 55 mpw has two rest days during most weeks. The long run gets up to 20 miles, and the medium long in the middle of the week is often 11 to 12 miles. Based on the optimal tapering criteria, here’s a sample tapering schedule for a marathon (Figure 6.1). Figure 6.1. Sample three week marathon taper

Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. If you want more details on how to evaluate specific training plans, I have a lesson dedicated to that in my online running course.) Nutrition Un libro básico que todo aquel que quiera preparar un maratón y le guste entender lo que pasa por su cuerpo antes, durante y después de la prueba, debería leer. Está centrado en el maratón, pero los capítulos que no corresponden a planes de entrenamiento, sirven igualmente para corredores de fondo.

Runs 20+. There is some limited evidence that suggests that runs over 20 miles provide important adaptations for marathon running, and help prevent "hitting the wall". This column gives account of the number of runs that of 20 miles or more. You’ll also want to consider what your race conditions will be like. Are you going to run a hilly route? If so, you’ll want to make sure some hill training is incorporated. Running a trail race? Hit some cross country trails to prepare. The lowest weekly distance plan goes up to 55 miles per week. The other plans are 55 to 70 miles per week, 70 to 85, and 85+ miles. I used the lowest mileage plan to train for the 2018 Boston Marathon, and it was still more more advanced than other training plans I had used previously. (For reference, the next year when training for the 2019 Boston Marathon with a running coach, I ran 50-70 miles a week.)