Overview Running Schedule for the Fall of 2007 through the Spring of 2008
October 21st thru Nov 24th - Post Marathon Recovery
During this period we will have mostly easy runs; more rest days than usual and very little racing. Miles per week increase gradually after doing a minimum number of miles the week after the marathon. Cross training can replace some running workouts. We will be trying to build up gradually to our fitness level before the marathon. Also, those needing to take time off or get extra massages or cold water treatments should do as much as possible in this phase.
November 25th thru Jan 20th - Aerobic Base Building
During this phase, long runs will build up to near maximum and a second long run of 90 minutes or so is added. Very little racing is done and an attempt is made to add extra miles where possible. On weeks where two 90 minute runs can be included, they will be. Per week mileage will gradually build up during this period. Most runs should be easy with the 90 minute run and the part of the long run being run at a pace that is challenging but not overwhelming. Shorter runs should be run easy. Track work when possible will include tempo runs or easy runs with strides. This phase is essential to later speed work and strength training. The better your foundation in this phase, the more your body will be able to tolerate and benefit from speed training. The key factors in this phase are the steady paced longer runs of 90 minutes or longer and lots of easy miles thrown in. During this time other weaknesses could also be addressed by for instance focusing on upper body strength, getting in more stretching for increased flexibility, adding the occasional massage and trying to get adequate rest as your weekly mileage increases.
January 21, 2008 thru March 8, 2008 - Strength Training
During this period, long runs will gradually build in length with a longer run on alternate weeks. Most long runs will be done on hilly terrain. Also, each week will include a specific hill training day with repeats, long run, hill drills, etc. Track workouts will include strides and short intervals and drills. The hills are the key aspect of this training phase. Running hills builds leg strength more effectively than any other alternative. Hills are like weight training for runners. The hill training involves just running over some hills but it also includes hill specific intervals done with an elevated knee lift. This stride forces your legs to move much faster and more forcefully than they normally would and this extra effort is what forces the muscle and nervous system development. While we are doing uphill work we also add downhill running to strengthen our quadriceps and develop their resistance to fatigue. Sore quads are one of the worse symptoms of the marathon and with reasonable downhill training they can be avoided.
March 9, 2008 thru May 2, 2008 - Marathon Specific Preparation
During this period there will be longer long runs, a few races, lots of marathon paced runs, short and long tempo runs, mile intervals and yasso half miles. We may possibly do the Martian half or full marathon as a training run. The idea is to reach a peak in terms of strength, conditioning and confidence. The longer tempo runs build strength and confidence as do the yasso half miles. The mile intervals are probably the best workout for building your conditioning and long runs on hills continue to add to strength. The marathon paced run segments which will probably be done twice a week help your body become efficient at running the pace you will run the marathon at they will also help with being able to lock in to that pace.
May 3, 2008 thru May 24, 2008 - Marathon Taper
Some shorter marathon paced runs, the Old Kent race, no runs over 16 miles, yassos, carbo-loading. The old Kent 25k is a traditional run, it is always a double pointer on the MR Race Series and it is two weeks before the Bayshore. With the miles that we will have been running, we should be able to run the old Kent and recover for the Bayshore. We will see how things are going around that time. In the worst case, we may run either the Old Kent or the Bayshore at only 85% of what we could do choosing strategically who will run each race the hardest.
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