Buffalo Chips Running Club (18) Week Marathon Training Program

Transcription

1 Buffalo Chips Running Club (18) Week Marathon Training Program The structure and pacing for this program is based on renowned running coach Jack Daniels marathon training programs. To personalize this program to fit your ability and schedule the following information has been requested through our training program survey. How many miles per week do you run? For marathon training, your weekly mileage totals will gradually increase as you get closer to the marathon primarily from the lengthening of your long run each weekend. A few weeks before the marathon, depending on the training plan level you are trying to complete, your weekly mileage total should peak at around 40 to 55 miles, at which point you will begin a gradual taper of mileage going into the last three weeks of marathon training. However, every mile run need not be a land speed record! In fact, most of your weekly mileage should be run at a comfortable pace. Jack Daniels training plan suggests a variety of running intensities to stress your limits and therefore improve them. See Table 1 for the breakdown of recommended training run intensities. We encourage all our runners to always ask What is the purpose of this run!? What is your current fitness level? Reduce the risk of injury by training at appropriate intensity levels. Our survey asked for a recent race result to provide a benchmark for current fitness level and recommended pacing for workouts. The longer the distance of the race and the more recent it was, the more accurate this estimate will be. Using Jack Daniel s VDOT tables, we will also be able to provide a predicted marathon time. As we progress through the training program, your fitness level should be reevaluated every 3-4 weeks and workout pacing / marathon goal should be adjusted accordingly. What is your goal for this marathon? Compared with the predicted finishing time discussed above, this will help to indicate how close, or far, you are from your goal. Except for runs that call for Marathon (goal) pace running, pacing should always be based on your current fitness level, not goal. Table 1: Recommended weekly breakdown of training run intensities Pace Effort % Weekly Breakdown for Notes / Purpose Category Level Mileage someone running 40 miles / week Easy Pace 65 80% 60% 22 miles Easy pace is 2-3 minutes slower than your 1-mile race pace. Easy running strengthens heart muscles, improves blood flow, and builds resistance to injury. Marathon (goal) Pace 80 85% 20% 8 miles Goal marathon pace used in longer workouts to help get used to running at this pace. Tempo Pace 85 90% 10% 4 miles A comfortably hard pace. Helps build endurance by improving your ability to clear blood lactate. Interval Pace % 10% 4 miles Hard pace. Improves aerobic power by stressing your aerobic limit. Table 2: Weekly Schedule of Buffalo Chips Organized Group Runs Day Location Notes Saturday (7:30am) Varies, see Chips Most of our runners typically choose to complete their long run on Saturday Sunday (7:30am) workout mornings. However, due to some Saturday races / team events, our primary calendar long run will occasionally be moved to Sundays. Monday - No Scheduled group workout, a good day for Easy mileage or Rest. Tuesday (5:45pm) Commerce Circle Speed Workout at Interval Pace Wednesday - No scheduled group workout, a good day for Easy mileage or Rest. Thursday (6:00pm) New Helvetia 6 or 8-mile loop Tempo run. Some small hills included in 8-mile loop. Begin Brewery and end this run with 1-2 Easy Pace miles. Friday No scheduled group workout, a good day for Easy mileage or Rest.

2 Buffalo Chips Running Club (18) Week Marathon Training Program Phase 1: Week 1 5 Week Date Category Description Saturday 07/28/18 Baseline fitness test Fab 40s 5k Race - Marathon Training Baseline Fitness Test Sunday 07/29/18 Long / Easy 10 miles (Beginner) / 11 miles (Intermediate) / 12 miles (Advanced) Week 1 Tuesday 07/31/18 Interval (Speed) Work Interval Workout A: 6 x 800m (w/ 3-4 min jog recovery) Thursday 08/02/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 1 Notes: Check out for tips, tricks, and running resources! Saturday 08/04/18 Long / Easy 10 miles (Beginner) / 11 miles (Intermediate) / 12 miles (Advanced) Sunday 08/05/18 Long / Easy Long Run recovery, All Easy Pace, 6-10 miles recommended. Week 2 Tuesday 08/07/18 Interval (Speed) Work Interval Workout B: 5 x 1,000m (w/ 4-5 min jog recovery) Thursday 08/09/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 2 Notes: Willow Hills XC Course preview run on 8/5. A good opportunity to get off the pavement and run some easy miles. Saturday 08/11/18 Long / Easy 12 miles (Beginner) / 13 miles (Intermediate) / 14 miles (Advanced) Sunday 08/12/18 Long / Easy Long Run recovery, Easy Pace, 6-10 miles recommended. Week 3 Tuesday 08/14/18 Interval (Speed) Work Interval Workout C: 4 x 1,200m (w/ 5-6 min jog recovery) Thursday 08/16/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 3 Notes: The Chips Susan B Anthony 5k Race on 8/11. If racing, replace Tuesday workout with Easy miles Saturday 08/18/18 Long / Easy 14 miles (Beginner) / 15 miles (Intermediate) / 16 miles (Advanced) Sunday 08/19/18 Long / Easy Long Run recovery, Easy Pace, 6-10 miles recommended. Week 4 Tuesday 08/21/18 Interval (Speed) Work Interval Workout D: 3 x 1 mile (w/6-8 min jog recovery) Thursday 08/23/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 4 Notes: XC Race 1 (Santa Cruz) on 8/18. If racing, shift long run to Sun. and recovery run to Mon. Replace Tuesday with Easy miles. Saturday 08/25/18 Long / Easy 14 miles (Beginner) / 15 miles (Intermediate) / 16 miles (Advanced) Sunday 08/26/18 Long / Easy Long Run recovery, Easy Pace, 6-10 miles recommended. Week 5 Tuesday 08/28/18 Interval (Speed) Work Interval Workout A: 6 x 800m (w/ 3-4 min jog recovery) Thursday 08/30/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 5 Notes: XC Race 2 (Santa Rosa) on 8/25. If racing, shift long run to Sun. and recovery run to Mon. Replace Tuesday with Easy miles.

3 Phase 2: Week 6 10 Saturday 09/01/18 Long / Easy 12 miles (Beginner) / 13 miles (Intermediate) / 14 miles (Advanced) Sunday 09/02/18 Long / Easy Long Run recovery, Easy Pace, 6-10 miles recommended. Week 6 Tuesday 09/04/18 Interval (Speed) Work Interval Workout B: 5 x 1,000m (w/ 4-5 min jog recovery) Thursday 09/06/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 6 Notes: Phase 2 begins! Saturday 09/08/18 Long / Easy 13 miles (Beginner) / 14 miles (Intermediate) / 15 miles (Advanced) Sunday 09/09/18 Long / Easy Long Run recovery, Easy Pace, 6-10 miles recommended. Week 7 Tuesday 09/11/18 Interval (Speed) Work Interval Workout C: 4 x 1,200m (w/ 5-6 min jog recovery) Thursday 09/13/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 7 Notes: The Chips Buffalo Stampede 10 miler on 9/9. If racing, add 3-5 easy miles before/after to use as long run. Also, please consider volunteering with set-up before and clean-up after the race. If racing, replace Tuesday with Easy mileage. Saturday 09/15/18 Long / Easy 14 miles (Beginner) / 15 miles (Intermediate) / 16 miles (Advanced) Sunday 09/16/18 Long / Easy Long Run recovery, Easy Pace, 6-10 miles recommended. Week 8 Tuesday 09/18/18 Interval (Speed) Work Interval Workout D: 3 x 1 mile (w/6-8 min jog recovery) Thursday 09/20/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 8 Notes: XC Race 4 (Ancil Hoffman) on 9/15. If racing, shift long run to Sun. and recovery run to Mon. Replace Tuesday with Easy miles. Saturday 09/22/18 Long / Easy 16 miles (Beginner) / 17 miles (Intermediate) / 18 miles (Advanced) Sunday 09/23/18 Long / Easy Long Run recovery, Easy Pace, 6-10 miles recommended. Week 9 Tuesday 09/25/18 Interval (Speed) Work Interval Workout A: 6 x 800m (w/ 3-4 min jog recovery) Thursday 09/27/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 9 Notes: XC Race 5 (Garin Park) on 9/22. If racing, shift long run to Sun. and recovery run to Mon. Replace Tuesday with Easy miles. Week 10 Saturday 09/29/18 Long / Easy 18 miles (Beginner) / 19 miles (Intermediate) / 20 miles (Advanced) Sunday 09/30/18 Long / Easy Long Run recovery, Easy Pace, 6-10 miles recommended. Tuesday 10/02/18 Interval (Speed) Work Interval Workout B: 5 x 1,000m (w/ 4-5 min jog recovery) Thursday 10/04/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 10 Notes: XC Race 6 (China Camp) on 9/30. Racing after long run not recommended. If participating, reduce effort to Easy pace and use as a recovery run.

4 Phase 3: Week Saturday 10/06/18 Long / Easy Easy Pace, 6-10 miles recommended. Sunday 10/07/18 Long / Easy 14 miles (Beginner) / 15 miles (Intermediate) / 16 miles (Advanced) Week 11 Tuesday 10/09/18 Interval (Speed) Work Interval Workout C: 4 x 1,200m (w/ 5-6 min jog recovery) Thursday 10/11/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 11 Notes: Long run shifted to Sunday to accommodate those running the Urban Cow Half Marathon on Sunday. If racing, add 1-3 miles before/after to use as long run. If racing, Rest / Easy miles on Saturday and replace Tuesday with Easy miles. Saturday 10/13/18 Long / Easy 14 miles (Beginner) / 15 miles (Intermediate) / 16 miles (Advanced) Sunday 10/14/18 Long / Easy Long Run recovery, Easy Pace, 6-10 miles recommended. Week 12 Tuesday 10/16/18 Interval (Speed) Work Interval Workout D: 3 x 1 mile (w/6-8 min jog recovery) Thursday 10/18/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 12 Notes: XC Race 7 (Buffalo Chips Willow Hills) on 10/14. Racing after long run not recommended. If participating, reduce effort to Easy pace and use as a recovery run. Please consider volunteering and supporting fellow teammates running this race!! Saturday 10/20/18 Long / Easy 20 miles (Beginner) / 21 miles (Intermediate) / 22 miles (Advanced) Sunday 10/21/18 Long / Easy Long Run recovery, Easy Pace, 6-10 miles recommended. Week 13 Tuesday 10/23/18 Interval (Speed) Work Interval Workout A: 6 x 800m (w/ 3-4 min jog recovery) Thursday 10/25/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 13 Notes: XC Race 8 (Martinez) on 10/20. If racing, shift long run to Sun. and recovery run to Mon. Replace Tuesday with Easy miles. Saturday 10/27/18 Long / Easy 16 miles (Beginner) / 17 miles (Intermediate) / 18 miles (Advanced) Sunday 10/28/18 Long / Easy Long Run recovery, Easy Pace, 6-10 miles recommended. Week 14 Tuesday 10/30/18 Interval (Speed) Work Interval Workout B: 5 x 1,000m (w/ 4-5 min jog recovery) Thursday 11/01/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 14 Notes: XC Race 9 (Excelsior) on 10/27. If racing, shift long run to Sun. and recovery run to Mon. Replace Tuesday with Easy miles. Saturday 11/03/18 Long / Easy 20 miles (Beginner) / 22 miles (Intermediate) / 24 miles (Advanced) Sunday 11/04/18 Long / Easy Long Run recovery, Easy Pace, 6-10 miles recommended. Week 15 Tuesday 11/06/18 Interval (Speed) Work Interval Workout C: 4 x 1,200m (w/ 5-6 min jog recovery) Thursday 11/08/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 15 Notes: Peak Long Run Week!

5 Phase 4: Week Saturday 11/10/18 Long / Easy Easy Pace, 6-10 miles recommended. Sunday 11/11/18 Long / Easy Clarksburg 10k or 20 miler. See notes below. Week 16 Tuesday 11/13/18 Interval (Speed) Work Interval Workout D: 3 x 1 mile (w/6-8 min jog recovery) Thursday 11/15/18 Tempo Run 6 or 8-mile loop, middle miles at Tempo Pace Week 16 Notes: Long run shifted to Sunday to accommodate those running at Clarksburg on 11/11. If you ran 22+ miles last week, consider racing the 10k at Clarksburg to obtain a predicted marathon finishing time using the race result. Alternatively consider the 20-mile option for a final long run. If running Clarksburg, replace Tuesday with Easy miles. Saturday 11/17/18 Long / Easy 14 miles (Beginner) / 15 miles (Intermediate) / 16 miles (Advanced) Sunday 11/18/18 Long / Easy Long Run recovery, All Easy Pace, 6-10 miles recommended. Week 17 Tuesday 11/20/18 Interval (Speed) Work Easy miles only. Thursday 11/22/18 Tempo Run Easy miles only. Week 17 Notes: Taper Week - Replace Tuesday and Thursday Run with Easy miles. Saturday 11/24/18 Long / Easy 8 miles (Beginner) / 9 miles (Intermediate) / 10 miles (Advanced) Sunday 11/25/18 Long / Easy Long Run recovery, All Easy Pace, 6-10 miles recommended. Week 18 Tuesday 11/27/18 Interval (Speed) Work Easy miles only. Thursday 11/29/18 Tempo Run Easy miles only. Week 18 Notes: Taper Week - Replace Tuesday and Thursday Run with Easy miles. Phase 5: Race Week! Saturday 12/01/18 3 miles Easy. End with 3-5 (20) second accelerations. Week 19 Sunday 12/02/18 C.I.M. Marathon 2018 Go Chips!!