50K Training Schedule for February 2, 2013
The following table was cut and pasted from this link http://www.scrunners.org/ultrasch.php
Thanks to Santa Clarita Runners
CD = cycle down
- You will begin running longer on back-to-back weekends. You will also begin building a semi-long mid-week run, preferably on Wednesday. Obviously you will have higher weekly mileage as a result. You may vary your schedule as necessary but nothing substitutes for the weekend long runs which should be on trails or fire roads. Other runs may be on paved roads.
- Rest is essential. It is recommended that you not run at all on Mondays and Fridays. There are occasional easy weeks for recovery.
Marathon Training Schedule: Intermediate-II
Ron’s Marathon Training Schedule: from Higdon Advanced-I
|3 m run||5 m run||3 m run||3 x hill||rest||5 m pace||
|3 m run||5 m run||3 m run||30 Tem||rest||5 m run||
|3 m run||6 m run||3 m run||4 x 800||rest||6 m pace||
|3 m run||6 m run||3 m run||4 x hill||rest||6 m pace||
|3 m run||7 m run||3 m run||35 Tem||rest||7 m run||
|3 m run||7 m run||3 m run||5 x 800||rest||7 m pace||
|8/1||3 m run||8 m run||4 m run||5 x hill||rest||8 m pace||
|8/8||3 m run||8 m run||4 m run||40 Tem||rest||8 m run||
|8/15||3 m run||9 m run||4 m run||6 x 800||rest||9 m pace||
|8/22||3 m run||9 m run||4 m run||6 x hill||rest||9 m pace||
|8/29||4 m run||10 m run||5 m run||45 Tem||rest||10 m run||
|9/5||4 m run||6 m run||5 m run||7 x 800||rest||6 m pace||
|9/12||4 m run||10 m run||5 m run||7 x hill||rest||10 m pace||
|9/19||5 m run||6 m run||5 m run||45 tem||rest||6 m run||
|9/26||5 m run||10 m run||5 m run||8 x 800||rest||10 m pace||
|10/3||5 m run||8 m run||5 m run||6 x hill||rest||4 m pace||
|10/10||4 m run||6 m run||4 m run||30 Tem||rest||4 m run||
|10/17||3 m run||2 m run||3 m run||4 x 400||rest||2 m run||
Marathon Training Schedule: Intermediate-I
|1||cross||3 m run||5 m run||3 m run||rest||5 m pace||8|
|2||cross||3 m run||5 m run||3 m run||rest||3 m run||9|
|3||cross||3 m run||5 m run||3 m run||rest||5 m pace||6|
|4||cross||3 m run||6 m run||3 m run||rest||6 m pace||11|
|5||cross||3 m run||6 m run||3 m run||rest||6 m run||
|6||cross||3 m run||5 m run||3 m run||rest||6 m pace||9|
|7||8/1||cross||4 m run||7 m run||4 m run||rest||7 m pace||14|
|8||8/8||cross||4 m run||7 m run||4 m run||rest||7 m run||15|
|9||8/15||cross||4 m run||5 m run||4 m run||rest||7 m pace||11|
|10||8/22||cross||4 m run||8 m run||4 m run||rest||8 m pace||17|
|11||8/29||cross||5 m run||8 m run||5 m run||rest||8 m run||18|
|12||9/5||cross||5 m run||5 m run||5 m run||rest||8 m pace||13|
|13||9/12||cross||5 m run||8 m run||5 m run||rest||5 m pace||20|
|14||9/19||cross||5 m run||5 m run||5 m run||rest||8 m run||12|
|15||9/26||cross||5 m run||8 m run||5 m run||rest||5 m pace||20|
|16||10/3||cross||5 m run||6 m run||5 m run||rest||4 m pace||12|
|17||10/10||cross||4 m run||5 m run||4 m run||rest||3 m run||8|
|18||10/17||cross||3 m run||4 m run||rest||rest||2 m run||race|
Marathon Training Schedule: Intermediate-II
|1||cross||3 m run||5 m run||3 m run||rest||5 m pace||10|
|2||cross||3 m run||5 m run||3 m run||rest||5 m run||11|
|3||cross||3 m run||6 m run||3 m run||rest||6 m pace||8|
|4||cross||3 m run||6 m run||3 m run||rest||6 m pace||13|
|5||cross||3 m run||7 m run||3 m run||rest||7 m run||
|6||cross||3 m run||7 m run||3 m run||rest||7 m pace||10|
|7||8/1||cross||4 m run||8 m run||4 m run||rest||8 m pace||16|
|8||8/8||cross||4 m run||8 m run||4 m run||rest||8 m run||17|
|9||8/15||cross||4 m run||9 m run||4 m run||rest||9 m pace||12|
|10||8/22||cross||4 m run||9 m run||4 m run||rest||9 m pace||19|
|11||8/29||cross||5 m run||10 m run||5 m run||rest||10 m run||20|
|12||9/5||cross||5 m run||6 m run||5 m run||rest||6 m pace||12|
|13||9/12||cross||5 m run||10 m run||5 m run||rest||10 m pace||20|
|14||9/19||cross||5 m run||6 m run||5 m run||rest||6 m run||12|
|15||9/26||cross||5 m run||8 m run||5 m run||rest||10 m pace||20|
|16||10/3||cross||5 m run||5 m run||5 m run||rest||4 m pace||12|
|17||10/10||cross||4 m run||6 m run||4 m run||rest||4 m run||8|
|18||10/17||cross||3 m run||4 m run||rest||rest||2 m run||race|
Here are your Novice training schedules. The below chart tells you what to do for each day for the 18 weeks leading to the marathon. Click on the week numbers on the left side of the chart to be taken to the weekly schedules with detailed instructions.
Marathon Training Schedule: Novice 1
|1||rest||3 m run||3 m run||3 m run||rest||6||cross|
|2||rest||3 m run||3 m run||3 m run||rest||7||cross|
|3||rest||3 m run||4 m run||3 m run||rest||5||cross|
|4||rest||3 m run||4 m run||3 m run||rest||9||cross|
|5||rest||3 m run||5 m run||3 m run||rest||10||cross|
|6||rest||3 m run||5 m run||3 m run||rest||7||cross|
|7||8/1||rest||3 m run||6 m run||3 m run||rest||12||cross|
|8||8/8||rest||3 m run||6 m run||3 m run||rest||13||cross|
|9||8/15||rest||3 m run||7 m run||4 m run||rest||10||cross|
|10||8/22||rest||3 m run||7 m run||4 m run||rest||15||cross|
|11||8/29||rest||4 m run||8 m run||4 m run||rest||16||cross|
|12||9/5||rest||4 m run||8 m run||5 m run||rest||12||cross|
|13||9/12||rest||4 m run||9 m run||5 m run||rest||18||cross|
|14||9/19||rest||5 m run||9 m run||5 m run||rest||14||cross|
|15||9/26||rest||5 m run||10 m run||5 m run||rest||20||cross|
|16||10/3||rest||5 m run||8 m run||4 m run||rest||12||cross|
|17||10/10||rest||4 m run||6 m run||3 m run||rest||8||cross|
|18||10/17||rest||3 m run||4 m run||2 m run||rest||rest||race|
Marathon Training Schedule: Novice 2
|1||rest||3 m run||5 m pace||3 m run||rest||8||cross|
|2||rest||3 m run||5 m run||3 m run||rest||9||cross|
|3||rest||3 m run||5 m pace||3 m run||rest||6||cross|
|4||rest||3 m run||6 m pace||3 m run||rest||11||cross|
|5||rest||3 m run||6 m run||3 m run||rest||12||cross|
|6||rest||3 m run||6 m pace||3 m run||rest||9||cross|
|7||8/1||rest||4 m run||7 m pace||4 m run||rest||14||cross|
|8||8/8||rest||4 m run||7 m run||4 m run||rest||15||cross|
|9||8/15||rest||4 m run||7 m pace||4 m run||rest||11||cross|
|10||8/22||rest||4 m run||8 m pace||4 m run||rest||17||cross|
|11||8/29||rest||5 m run||8 m run||5 m run||rest||18||cross|
|12||9/5||rest||5 m run||8 m pace||5 m run||rest||13||cross|
|13||9/12||rest||5 m run||5 m pace||5 m run||rest||19||cross|
|14||9/19||rest||5 m run||8 m run||5 m run||rest||12||cross|
|15||9/26||rest||5 m run||5 m pace||5 m run||rest||20||cross|
|16||10/3||rest||5 m run||4 m pace||5 m run||rest||12||cross|
|17||10/10||rest||4 m run||3 m run||4 m run||rest||8||cross|
|18||10/17||rest||3 m run||2 m run||rest||rest||2 m run||Marathon|
Here is an explanation of the type of training you will encounter in the Advanced programs:
Long Runs: The key to all my marathon programs are the long run on weekends, which builds from 10 miles in the first week (Week 18) to a maximum of 20 miles, done three times in Weeks 11, 13 and 15. Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. (I’ve tried that myself in the past, and it just wore me out.) Save your energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a “stepback” week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program.
Run Slow: I know this is tough for you. You want to go out on those long runs and BLAST! Don’t! Normally I recommend that runners do their long runs anywhere from 45 to 90 seconds per mile or more slower than their marathon pace. This is very important, particularly for Advanced runners who do speedwork during the week. Listen to what the Coach is about to tell you! The physiological benefits kick in around 90-120 minutes, no matter how fast you run. You’ll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts, but the following week’s long run. Save your fast running for the marathon itself. There are plenty of days during the rest of the week, when you can run fast. So simply do your long runs at a comfortable pace, one that allows you to converse with your training partners, at least during the beginning of the run. Which brings up my next point.
3/1 Training: Toward the end of the run, if you’re still feeling fresh, you may want to pick up the pace and finish somewhat faster. This will convert your long run into what I call a 3/1 Run. That means you run the first three-fourths of your long run (say the first 12 miles of a 16-miler) at an easy pace, then do the final one-fourth (4 miles of a 16-miler) at a somewhat faster pace–though still not race pace. This 3/1 strategy is advised for only the most experienced runners–viewers like you–and I don’t recommend you do it more than once out of every three weekends. In other words: first weekend, easy run; second weekend, 3/1 Run; third weekend, step back to a shorter distance. My philosophy is that it’s better to run too slow during long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn’t matter. Note: You will only be able to accelerate into a 3/1 Run if you run in control during the “3” portion of the workout. In other words: slow.
Hill Training: Hill training in this program is scheduled for every third Tuesday for Advanced-II runners, once every fourth Thursday for Advanced-I runners. I alternate hill training with tempo runs and interval training mainly to provide you with some variety in your training. If you want to juggle the workouts for your convenience, feel free to do so. Even though your marathon of choice has a flat course (i.e., Chicago), hill repeats can be an important part of your training, because running hills will strengthen your quadriceps muscles. Also, there is less impact running up a hill than running fast on the flat. If your planned marathon is on a hilly course, you might want to run more than the half dozen hill workouts I’ve included in the Advanced schedule. Best choice would be to substitute hill repeats for some, if not all, of the interval workouts. And/or do your tempo runs over a hilly course–if one is available to you. The speed benefits of hill training are similar to those for interval training on the track (below). Olympic champion Frank Shorter refers to hill training “as interval training in disguise.” Select a hill about a quarter-mile long, but don’t worry about the pitch or the exact distance. Run up hard, as hard as you might during a 400 track repeat. Then turn and jog back down, repeating the uphill sprints until finished. If you plan to run a marathon with more downhill than uphill running (such as Boston), do some of your hill repeats down as well as up. This will condition your muscles to absorb the shock of downhill running. But don’t overdo it, otherwise you’ll increase your risk of injury. When I do hill repeats to get ready for Boston, I generally do two up to one down (2/1), but you might want to begin with 3/1 as your ratio.
Interval Training: In training for a marathon, long repeats (800, 1600, or even longer) generally work better than short repeats (200, 400). I’ve prescribed 800 repeats for this program, done every third week on Tuesdays for Advanced-II runners, every fourth week on Thursdays for Advanced-I runners. Run an 800 at faster-than-marathon pace, rest by jogging and/or walking 400, then start again. Further instructions are included in the weekly screens, but you might want to consider running these like “Yasso Repeats.” Regular readers of Runner’s World are familiar with what I mean. Bart Yasso is Promotions Director for the magazine. Bart suggests that you run your 800 repeats using the same numbers as your marathon time. In other words, if you run a 3-hour marathon, you do the 800s in 3 minutes. A 3:10 marathoner does 3:10 repeats; 3:20 marathoner, 3:20 repeats, etc. It seems silly, but it works. Note: Just because you can run 10 x 800 in 3:10, there is no guarantee that you can run 3:10 in the marathon. It works the other way around: If you can run a 3:10 marathon, you probably can do that workout without straining too much.
Tempo Runs: A tempo run is a continuous run with a buildup in the middle to near 10-K race pace. Notice I said “near” 10-K race pace. Coach Jack Daniels defines the peak pace for tempo runs at the pace you might run if racing flat-out for about an hour. That’s fairly fast, particularly if the tempo run is 45 minutes long, but you’re only going to be near peak pace for 3-6 minutes in the middle of the run. In the Advanced programs, tempo runs are scheduled for Tuesdays or Thursdays. Here’s how to do this workout. A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to peak speed during the next 10-20 minutes, then finish with 5-10 minutes easy running. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout and only for those few minutes mentioned above. You can do tempo runs almost anywhere: on the road, on trails or even on a track. Tempo runs should not be punishing. You should finish refreshed, which will happen if you don’t push the pace too hard or too long. It helps also to pick a scenic course for your tempo runs. You can do your tempo run with another runner, but usually it works better to run solo. There’s less danger of going too slow or (more the problem) too fast if you choose his pace, not yours.
Cross-Training: There’s no cross-training scheduled for advanced runners. Sorry, but we don’t have a place for it. If you feel you need to (or like to) cross train as a means of avoiding injuries (or as a variation from running), you can substitute an aerobic workout (swimming, cycling, walking) for the running you might do on Mondays or Wednesdays. Go for about the same length of time it would take you to do the running workout scheduled for that day. For instance, if you would normally take a half hour to run an easy four-miler, cross-train for that length of time. Resist the temptation to turn this into a hard workout, which is easy to do because you’ll be using muscles different from those you use running. Cross-train at about the same stress level as you would on a running day. Friday is not a good day to cross-train. I feel you need this day of rest to prepare yourself for the tough weekend workouts.
Race Pace: Most of the Saturday runs are done at Race Pace. What do I mean by “Race Pace?” It’s a frequently asked question on my V-Boards, so let me explain. Race Pace is the pace you plan to run in the race you’re training for. If you’re training for a 4:00 marathon, your average pace per mile is 9:09. So you would run that same pace when asked to run Race Pace in this program (sometimes stated simply as “Pace”).
Races: In most of my training programs, I do not prescribe races. I don’t want runners feeling that they are obligated to race on a specific weekend, and at a specific distances, because that’s what the schedule says. But a certain amount of racing is good, because it forces you to run at peak speed and provides feedback related to your fitness level. If you know your 10-K time, for instance, you can use one popular formula and multiply that time in minutes by 4.66 and get an estimate of your marathon potential. If you run other distances, you can use various prediction calculators to do the same. My favorite calculator is that offered on McMillanRunning.com.
Easy Runs: Training on Mondays and Wednesdays should be done mostly at a comparatively easy pace. These are days of semi-rest, nevertheless, as the weekend mileage builds, the weekday mileage also builds. Add up the numbers, and you’ll see that you run only slightly more miles during the week as you do during long runs on the weekends. The program is built on the concept that you do more toward the end than at the start. That sounds logical, doesn’t it? Believe me–as tens of thousands of marathoners using this schedule have proved–it works.
Rest: Despite my listing it at the end, rest is an important component of this or any training program. Scientists will tell you that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger. Coaches also will tell you that you can’t run hard unless you are well rested. And it’s the hard running that allows you to improve. If you’re constantly fatigued, you will fail to reach your potential. This is why I designate Friday as a day of rest even for Advanced runners. It allows you to gather forces for hard running on Saturdays and Sundays. If you need to take more rest days–because of a cold or a late night at the office or a sick child–do so. And if you’re tired from the weekend, take Monday off as well–or cut the length of your Wednesday run. The secret to success in any training program is consistency, so as long as you are consistent with your training during the full 18 weeks of the program, you can afford–and may benefit from–extra rest.
InterActive Training: If you would like more help with your marathon training, sign up for my InterActive Training Forum. The Forums are available for free through The LaSalle Bank Chicago Marathon Website. Look for the icon marked “Training” and surf your way into that valuable resource area. Ask me a training question or read my responses to questions from other runners. If you would like me to send you daily email messages as you train for either the Chicago Marathon or other marathons or other race distances, click here: Virtual Training. Whichever route you take, I’ll be there to help you with even more training advice.
And now, lace up your running shoes. It is time to begin!
Running More Than One 26-Miler A Year
One participant in my Virtual Training posted a message after finishing The LaSalle Bank Chicago Marathon saying she would like to run another marathon the following spring–and Chicago again in the fall. “But isn’t that against the rule that you should only run one marathon a year?” she worried.
Well, no such “rule” exists. And if one did exist, some running rules are meant to be broken–as long as you are well-trained and know what you’re doing. Several members of my V-Team doubled back after Chicago to run Marine Corps, New York, Honolulu or other fall marathons. Many were already planning spring marathons such as Flying Pig, Rock ‘n’ Roll and Grandma’s. A high percentage of runners qualified at Chicago for the Boston Marathon and added that grand oldie to their list of 26-milers. Runner’s World lists 300 marathons on its race calendar, 50 of them international. Run only one marathon a year and you do limit your horizons.
“I don’t want to limit myself to one a year,” states Amanda Musacchio of Villa Park, Illinois, “and I also don’t want to miss Chicago.” A Boston qualifier, she ran the Marine Corps Marathon three weeks after Chicago last year.
Insanity at its purest level
That’s insanity at its purest level, but who am I to point the finger of guilt? On several occasions, I have run multiple marathons with only a week or two break. In 1978, I ran a 2:30:28 at the New York City Marathon, a national age record at the time. The following weekend, I had an appearance scheduled at the Miracle Strip Marathon in Panama City, Florida and confessed to Olympian Marty Liquori that I was thinking of running it. “Why would you want to do that?” Marty asked.
“Just to see if I can do it,” I responded.
“Would you jump off the Brooklyn Bridge just to see if you can do it?”
Marty had a point as I discovered a dozen miles into the Panama City race. I ran that far in the lead with Barry Brown, who also had run New York. Then I crashed badly and had to struggle to finish in 2:59:37. Barry went on to win, but I saw him around 22 miles at an out-and-back part of the course. He looked worse than I did!
On several other occasions, I have run multiple marathons. I ran six marathons in six weeks to celebrate my sixtieth birthday and seven marathons in seven months to celebrate my seventieth birthday. In between, I ran ten during the space of one year so I could run my 100th marathon at the 100th Boston Marathon in 1996.
Stunts to impress
While such stunts impress those who have run only a few marathons, I am far from being unique–or being the most obsessive multiple marathoner. Midway through my 7-7-70 quest, I ran the Heart of America Marathon in Columbia, Missouri on Labor Day. The day before the race, I encountered a runner who was doing 100 marathons in two years. He had just arrived in town after running a marathon in Tupelo, Mississippi earlier that Sunday morning!
A survey of V-Teamers reveals that many run two or three marathons a year. They succeed by maintaining a training base near 25 miles a week year-round, which allows them to ramp up to 50 weekly miles during any marathon build-up. My training programs run 18 weeks. Do the arithmetic (3 x 18 = 54), and it does become possible to squeeze three marathons into a single year.
But there are probably more efficient ways to run Multiple Marathons, particularly since you don’t have to back all the way down to the first (low-mileage) week each time you set your sights on a marathon. After a reasonable amount of time for rest, you can begin in the middle. One approach is to follow my Senior Marathon Training Program, “senior” in that it is designed for experienced runners. Only eight weeks long, it features only three days of running a week, but runs longer than in most of my other schedules.
Actually, experienced runners know that after several weeks recovery, an 8- or 12-week build-up probably suffices, except for those seeking peak performance. An intelligent option is running some marathons at less-than-best effort just to enjoy the experience. A 26-mile run thus becomes an extra-long workout.
To run multiple marathons without raising your risk of injury, you do need to know what you’re doing. Here are some training strategies:
- Plan your schedule early. Select multiple marathons well in advance. That allows you to plan your training around more than one race.
- Don’t ignore rest. Your body needs time to rebound before training hard again. Muscle soreness ends after a few days, but full recovery may take three to four weeks.
- Try shorter events. Races at 5-K, 10-K and half-marathon distances still are worthy of your attention. They can serve as speedwork.
- Don’t run all marathons hard. Enter some seeking less than peak performance. This makes most sense if running back-to-back marathons with less than eight weeks between.
- Take time to prepare. When serious about a marathon, prepare very carefully. Use the full 18 weeks in my marathon training programs to ensure a Personal Best.
Here are some training strategies for runners running marathons two, four, six and eight weeks apart. If you’re running marathons with an odd number of weeks between (three, five, seven, etc.), simply repeat one of the middle weeks. For a slightly different approach on the subject, see the chapter on “Multiple Marathons” (pp. 77-84) in Hal Higdon’s How To Train. And while you’re surfing around my Web site, check also my Post Marathon Training Guide for more advice on recovery.
Two weeks between
With only two weeks between marathons, you really don’t have time to train. Focus instead on recovery. Maintain the same high-carbohydrate diet between marathons one and two that you (hopefully) did before the first. Schedule a massage 48 to 72 hours after the first marathon and (if your budget permits) a second massage before the second. You may want to do as much walking as running in the workouts below. The 6-mile run suggested for Saturday very definitely should not be fast. And what do I mean when I prescribe “1-2 hours” on Sunday? To be quite honest, I’m not quite sure. Let your body dictate whether you want to spend that time running, walking, cross-training or just lying in front of a TV set. Regardless of what you do during these two weeks, you are not going to improve your fitness. So concentrate instead on easy activities that will promote your recovery.
Two Weeks Between Marathons
|2||Rest||Rest||2 m run||3 m run||Rest||6 m run||1-2 hours|
|1||Rest||4 m run||2 m run||Rest||Rest||2 m run||Marathon|
Four weeks between
With four weeks between marathons, you have the opportunity to at least do some training. It will be more for your mind than for your body. Physically, your body should still be in recovery mode, but I know from my own multiple marathon experiences that successful running is as much psychological as it is physical. So do some training; just don’t overdo it. In the four-week training program below, the first week should be entirely for recovery (and don’t overlook what I said above about the benefits of massage). The fourth week is your taper week. The two weeks between provide time to do some training. As above, I have prescribed the Sunday workouts in hours rather than miles to allow you some flexibility. If you are an Intermediate or Advanced runner, who is accustomed to doing speedwork, you might want to pick Tuesdays and/or Thursdays to do some fast running. But please don’t overdo it. What kind of speedwork? The same kind you were doing leading into the marathon. Don’t experiment with anything new.
Four Weeks Between Marathons
|4||Rest||2 m run||3 m run||4 m run||Rest||6 m run||1-2 hours|
|3||Rest||3 m run||6 m run||3 m run||Rest||6 m run||2 hours|
|2||Rest||4 m run||6 m run||4 m run||Rest||6 m run||2-3 hours|
|1||Rest||2 m run||3 m run||Rest||Rest||2 m run||Marathon|
Six weeks between
With six weeks between marathons, this offers more time for recovery and tapering–but also more time for training. Thus the conundrum: On what element should you focus during this between-marathon period? I can’t answer that question. You will need to read your own body signs. I am inclined to suggest that you continue to think “recovery” the first and second weeks after the first marathon (Weeks 6 and 5) and think “taper” two weeks before the next marathon (Weeks 2 and 1). That allows you two weeks of what might be described as serious training. That could include some speedwork as suggested to the Four-Weeks-Between group above. But be very cautious about pressing too hard on the accelerator pedal. And don’t be afraid to program in more rest days, if necessary. I continue to recommend massages.
Six Weeks Between Marathons
|6||Rest||2 m run||3 m run||4 m run||Rest||6 m run||1-2 hours|
|5||Rest||3 m run||6 m run||3 m run||Rest||6 m run||12 m run|
|4||Rest||4 m run||6 m run||4 m run||Rest||6 m run||14 m run|
|3||Rest||4 m run||6 m run||4 m run||Rest||6 m run||16 m run|
|2||Rest||4 m run||6 m run||4 m run||Rest||6 m run||10 m run|
|1||Rest||2 m run||3 m run||Rest||Rest||2 m run||Marathon|
Eight weeks between
With eight weeks between marathons, you have time to do some serious training. If you haven’t already done so, now would be a good time to consider my Senior Marathon Training Program, which does last eight weeks (although it features only three days of running a week). As with the previous program above, consider that the first two weeks (Weeks 8 and 7) are for recovery and the last two weeks (Weeks 2 and 1) are for tapering. In between, you have nearly a full month to fine-tune your training. Whoooeeee! Let’s fly! I’ve positioned a 20-mile run equal-distant between the two marathons with a pair of 16-milers book-ending them. I’m not sure you need a lot of extra mileage. If you feel fully recovered, run some of the 6-milers at an up-tempo. Advanced runners can do some speed workouts, but be cautious about running to exhaustion. I would concentrate more on quality than quantity at this point.
Eight Weeks Between Marathons
|8||Rest||2 m run||3 m run||4 m run||Rest||6 m run||1-2 hours|
|7||Rest||3 m run||6 m pace||3 m run||Rest||6 m run||12 m run|
|6||Rest||4 m run||6 m run||4 m run||Rest||6 m pace||16 m run|
|5||Rest||4 m run||6 m pace||4 m run||Rest||6 m run||20 m run|
|4||Rest||4 m run||6 m run||4 m run||Rest||6 m pace||12 m run|
|3||Rest||4 m run||6 m pace||4 m run||Rest||6 m run||16 m run|
|2||Rest||4 m run||6 m run||4 m run||Rest||6 m pace||12 m run|
|1||Rest||2 m run||3 m run||Rest||Rest||2 m run||Marathon|
Can you combine the above schedules to run three, four, five or more marathons during a relatively short period of time? Anything is possible, and runners differ so much in their ability to recover and to survive punishing training regimens that I can’t dictate what you should or shouldn’t do. But after a bout of multiple marathons, consider taking some time off from training, at least from hard training. And don’t overlook the value of training for short race distances as a means of improving not only your speed, but also your strength. Variety, in this case, is the spice of marathoning life.