Advanced Marathoning

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The plans are simple and detailed. Each day has a scheduled run, and the runs are not complex. You don’t have to worry about remembering multi-step workouts, and you don’t need to figure out how much to run on any given day. This is the choice if you want something spelled out for you. A third difference is that Pete recommends that you use heart rate reserve to calculate your training paces – instead of a set percentage of your max heart rate or a percentage of your race pace. To do this, you subtract your resting heart rate from your max heart rate. That’s your heart rate reserve, and each intensity is based on a percentage of that reserve. It’s a little more complicated, but it may create paces that are better suited to your particular fitness. Overview of Pete Pfitzinger Marathon Training Plans The FIRST Marathon Method is widely known as “Run Less, Run Faster.” That’s because the book by the same name outlines how the Furman FIRST training programs can be implemented for varying distances (including the marathon.) Another interesting chapter focuses on supplementary training. It has illustrations of stretches as well as weight lifting routines. This chapter also includes a brief discussion of different types of cross training.

The third schedule starts at 65 miles and peaks at 87 miles per week. This plan involves running every day, and many weeks have one short double.Hanson. The Long Runs are limited to 16 miles but they include shorter mid-week marathon paced running. Weeks To 16. This is the number of weeks from the start of the plan to the first 16 mile long run. This section of the training plan I've called the "initial ramp up" that brings a runner from their initial level of fitness to what I consider the threshold of performing long runs. Weeks 16 To Max. This is the number of weeks from the first run of 16 miles or more to the longest run in the plan. If the longest run is repeated more than once, I use the first instance, which is highlighted in red in the weekly section.

Planning to run a marathon this fall? I set a PR at the 2018 Boston Marathon using this advanced marathon training plan. See a sample training week and read how it compares to other plans I’ve used. The same goes for form drills. If you’re used to doing them, it’s fine to do a short sequence in the week before the marathon. As with flexibility training, the drills help you feel looser during your taper which can provide peace of mind while you’re reducing your running. Again, don’t suddenly add new exercises or increase the amount of drills you do during your taper. Conclusion This section provides some detailed analysis of the long runs in each of the training plans. While some of the information is self-explanatory, some may require you to read the notes below the table. Only a subset of the plans for lower mileage, 4 hour marathoners is include' d'. For a complete table, see Full Characteristics Table PlanP+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.