CLOCKTOWER RUNNERS 2018 MARATHON TRAINING PROGRAM

Transcription

1 CLOCKTOWE UNNES 2018 MAATHON TAINING POGAM The Clocktower unners 2018 Marathon Training Program consists of an 18 week schedule. The purpose of the schedule is to provide sufficient training f runners to get to the start line healthy and able to complete the 26.2 mile course. Of course, runners of any experience may use this program if they desire. The weekly schedule consists of -5 days of running, 1-2 days of rest and one day of cross-training. The intermediate schedule includes two 20 mile long run. A conversational pace is suggested f most runs. The schedule suggests one day of rest and one day of cross training weekly. The schedule includes Tempo uns (continuous comftably hard run between 10K and half marathon pace) Intervals (a series of fast-paced, but not all out sht run segments with partial recovery periods (jog, walk stand) between them). On the weeks without Intervals, it is suggested that the runners add Strides (accelerations of up to 100 yards with complete recovery between) as a means to improve fm while running fast. The majity of long runs will be run at a steady slow pace, from 30 to 60 seconds slower than marathon pace, f most. The faster the runner, the greater the difference will be between training and marathon pace. Approximately every third week, from 1/3 to 1 2 of the long run miles will be run at marathon pace, typically building to 5 seconds faster than the slow long run pace. Speed wkout has been incpated into the schedule, but it is recommended f runners who have at least 1 2 marathons under their belt and are looking to improve their time. First time runners on alternating weeks, are encouraged to add a sht Tempo un (continuous comftably hard pace) Fartleks (speed play - unstructured speed sessions during which runners occasionally pick up the pace, but never all-out, running to the next tree, light post water fountain, whether f 20 seconds a minute). The schedules are provided as guides. unners may switch days of the week to better fit their own life schedules and may take extra rest days reduce mileage if necessary to avoid over-training. Symptoms of over-training may include increased resting heart rate, lack of motivation, sleep disturbance, irritability and po wkouts races in spite of increases in training. unners should not run through injuries just to complete the scheduled mileage, and should seek professional care when injured. unners following these schedules may reduce weekly mileage if necessary, but are strongly encouraged to complete the three key wkouts; long runs, tempo runs and intervals.

2 Schedule Examples: Tempo Wkout 7 (T@HM-15K) This 7 mile Tempo wkout includes continuous miles run in a range between half-marathon and 15K pace The tempo pace miles are preceded by a 2 mile warm-up at easy pace and followed by a 1 mile cool-down at easy pace. Intervals 6 (3X1@ 5K) This 6 mile Interval wkout includes 3 separate miles run at 5K pace with recovery breaks between each mile. The intervals are preceded by a two mile warm-up and followed by a 1 mile cool-down. Easy un with Strides 6+6x100 (S) This a six mile easy medium pace run followed by 6 strides which are 50 to 100 yard accelerations with recovery between them. Long un with Marathon Pace Miles 12 (6 MP) This 12 mile long run includes 6 miles at long run pace with the last 6 miles averaging marathon pace. Starting with mile 7, the pace progresses to marathon pace and finishes faster than marathon pace. All runners are encouraged to add at least two weekly sessions of general and functional, running specific strength training. Examples include single leg squats, single leg deadlifts and lunges. Plyometrics (jumping type exercises such as jump squats) are suggested f seasoned marathon runners. Gluteal strengthening is encouraged f all runners. If done crectly, strength training should help improve perfmance and reduce occurrence of injury. Dynamic warm-ups are recommended befe every wkout, but are essential befe tempo runs and speed wk. Static stretching is suggested following the runs. Cross training wkouts may include biking and spinning, yoga, swimming, elliptical stair climbers, other cardio activities. These should be perfmed at medium efft with the purpose of maintaining aerobic fitness without the pounding of running. At least one total rest day is recommended f all runners. The Estimated Training and ace Paces table below, adapted from McMillan unning, may be helpful to experienced and faster runners in determining paces f various wkouts and races. The me recent and longer a race, the better it is f projecting other race and training paces. F example, a runner having recently completed a half-marathon with an 8:10/mile pace may reasonably strive f a 3:5 marathon, which is close to an 8:35/mile pace. The slow long run training pace might be somewhere from 9:05-9:35/mile, and the suggested 5K interval pace would be near 7:25/mile. Many runners, however, will use perceived efft heart rate to determine their paces. In general, novice marathoners and slower paced runners are encouraged to run by perceived efft. The long run pace f these runners may be close to their marathon pace. This schedule is a revision of The 2013 Clocktower training schedule designed by Coach obert Hwitz. The speed wk was designed by Coach obert Hwitz

3 ESTIMATED TAINING AND ACE S MAATHON AND LONG UN S TEMPO INTEVALS TEMPO S INTEVAL S ¼ M ½ M 1M MAATHON TIME MAATHON LONG UN 10K 12K (LT) * 15 K** HALF MAATHON 2K 3K 5K 8K 3:00 6:53 7:23-7:53 6:10 6:15 6:23 6:31 5:26 5:1 5:57 6:07 3:15 7:27 7:57-8:27 6:1 6:6 6:5 7:0 5:53 6:09 6:26 6:37 3:30 8:01 8:31-9:01 7:11 7:17 7:26 7:36 6:21 6:38 6:56 7:08 3:5 8:36 9:06-9:36 7:2 7:9 7:58 8:09 6:8 7:06 7:26 7:39 :00 9:10 9:0-10:10 8:13 8:20 8:30 8:2 7:15 7:3 7:55 8:09 :15 9: 10:1-10: 8: 8:51 9:02 9:1 7:2 8:02 8:25 8:0 :30 10:19 10:9-11:19 9:15 9:22 9:3 9:7 8:0 8:31 8:55 9:10 :5 10:53 11:23-11:53 9:5 9:5 10:06 10:19 8:37 9:00 9:25 9:1 5:00 11:28 11:58-12:28 10:16 10:25 10:38 10:52 9:0 9:28 9:5 10:12 * LT =LACTATE THESHOLD 12K IS ESTIMATE FO LT **15K FO MOST TEMPO UN

4 CLOCKTOWE UNNES 2018 CHICAGO MAATHON TAINING POGAM WEEK 1 JUN JUN 5 JUN 6 JUN 7 FI JUN 8 JUN 9 JUN 10 NOVICE XT 15 INTEMEDIATE (3T) + S (x100) 5 8 XT WEEK 2 JUN 11 JUN 12 JUN 13 JUN 1 FI JUN 15 JUN 16 JUN 17 NOVICE XT 16 INTEMEDIATE (3 hills) 5 9 XT Speed Wkout: Week1: 5 (3T@HM-15K) Week2: 5 (3 hills) I INTEVAL MP MAATHON S STIDES T TEMPO EST XT COSS TAIN

5 WEEK 3 JUN 18 JUN 19 JUN 20 JUN 21 FI JUN 22 JUN 23 JUN 2 NOVICE XT 15 INTEMEDIATE (T) + S (x100) XT WEEK JUN 25 JUN 26 JUN 27 JUN 28 FI Jun 29 Jun 30 JUL 1 NOVICE XT 19 INTEMEDIATE ( hills) (5 MP) XT Speed Wkout: Week3: 6 (T@HM-15K) Week: 6 ( hills) I INTEVAL MP MAATHON S STIDES T TEMPO EST XT COSS TAIN

6 WEEK 5 JUL 2 JUL 3 JUL JUL 5 FI JUL 6 JUL 7 JUL 8 NOVICE XT 21 INTEMEDIATE (3 X 1)mile + S (6x100) XT 23-3 WEEK 6 JUL 9 JUL 10 JUL 11 JUL 12 FI JUL 13 JUL 1 JUL 15 NOVICE XT 18 INTEMEDIATE I (6x1/2 ) XT Speed Wkout: Week5: 5 (3 X 5K) Week6: 5I 5K) I INTEVAL MP MAATHON S STIDES T TEMPO EST XT COSS TAIN

7 WEEK 7 JUL 16 JUL 17 JUL 18 JUL 19 FI JULY 20 JUL 21 JUL 22 NOVICE XT 25 INTEMEDIATE (12 X ¼) + S (6x100) (7 MP) XT WEEK 8 JUL 23 JULY 2 JUL 25 JULY 26 FI JUL 27 JUL 28 JUL 29 NOVICE XT 25 INTEMEDIATE (1 5k,2 X 2K) XT Speed Wkout: Week7: 5 (12 X ¼ 3K) Week8: 5 (1 5k,2 X 2K) I INTEVAL MP MAATHON S STIDES T TEMPO EST XT COSS TAIN

8 WEEK 9 JUL 30 JUL 31 AUG 1 AUG 2 FI AUG 3 AUG AUG 5 NOVICE 7 10 XT 25 INTEMEDIATE M (12X1/8 uphill ) + S (6x100) XT WEEK 10 AUG 6 AUG 7 AUG 8 AUG 9 FI AUG 10 AUG 11 AUG 12 NOVICE 7 15 XT 30 INTEMEDIATE Tempo Interval Combo (9 MP) XT 31-2 Speed Wkout: Week9: 5 M (12X1/8 efft, easy down except controlled fast down every th Week10: 7 Tempo Interval Combo (1 1/2 M MP, 2 min, 6x 5K,1 min breaks, 3 mins, 2@ 15 sec faster MP I INTEVAL MP MAATHON S STIDES T TEMPO EST XT COSS TAIN

9 WEEK 11 AUG 13 AUG 1 AUG 15 AUG 16 FI AUG 17 AUG 18 AUG 19 NOVICE 8 16 XT 32 INTEMEDIATE Hill Combo Wkout + S (8x100) XT 33- WEEK 12 AUG 20 AUG 21 AUG 22 AUG 23 FI AUG 2 AUG 25 AUG 26 NOVICE XT 29 INTEMEDIATE Alternating Tempolactate Clearance XT 29-0 Speed Wkout: Week11: 7 Hill Combo Wkout 1 MP, est, 6x 1/8 Hill, est, 2 Miles 10 sec faster MP, CD Week12: 8 Alternating Tempo- lactate Clearance 3x (1 mile 12K-15K, I mile 10 sec faster than MP) I INTEVAL MP MAATHON S STIDES T TEMPO EST XT COSS TAIN

10 WEEK 13 AUG 27 AUG 28 AUG 29 AUG 30 FI AUG 31 SEP 1 SEP 2 NOVICE XT 36 INTEMEDIATE Alternations XT 35-8 WEEK 1 SEP 3 SEP SEP 5 SEP 6 FI SEP 7 SEP 8 SEP 9 NOVICE XT 33 INTEMEDIATE Tempo Interval Combo + S (8x100) XT 32-2 Speed Wkout: Week13: 8 Alternations 6 x (2/3 HM, 1/3 MP-10 seconds) Week1: 8 Tempo Interval Combo (2 M MP, 2 min, 8x 5K,1 min breaks, 3 mins, 2@ 15 sec faster MP I INTEVAL MP MAATHON S STIDES T TEMPO EST XT COSS TAIN

11 WEEK 15 SEP 10 SEP 11 SEP 12 SEP 13 FI SEP 1 SEP 15 SEP 16 NOVICE XT 0 INTEMEDIATE Hill Combo Wkout (9 MP) XT 38-9 WEEK 16 SEP 17 SEP 18 SEP 19 SEP 20 FI SEP 21 SEP 22 SEP 23 NOVICE XT 29 INTEMEDIATE (3 X 1 Mile) XT Speed Wkout: Week15: 8 Hill Combo Wkout MP, est, 8x 1/8 Hill, est, 2 Miles 10 sec faster MP, CD Week16: 5 (3 X 1 Mile@5K) I INTEVAL MP MAATHON S STIDES T TEMPO EST XT COSS TAIN

12 WEEK 17 SEP 2 SEP 25 SEP 26 SEP 27 FI SEP 28 SEP 29 SEP 30 NOVICE 3 8 XT 19 INTEMEDIATE (6 X ½ Mile) -5 9 XT WEEK 18 OCT 1 OCT 2 OCT3 OCT FI OCT 5 OCT 6 OCT 7 PE-ACE NOVICE 2 2 Marathon All the Best! INTEMEDIATE Marathon ehearsal un -5 2 Marathon 26.2 All the Best! 9-15 Speed Wkout: Week17: 5 (6 X ½ 5 sec faster than 5k) 1 ½ min rest Week18: 5 Marathon ehearsal un (1 slow, 3 MP, 1 Fast finish) I INTEVAL MP MAATHON S STIDES T TEMPO EST XT COSS TAIN