Coach Vicki Mitchell 2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL

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1 2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL Suggested starting base mileage = 20 + /week Assumes a base ability of completing a 3-4 mile run, and longer run (can be run-walk) of 8 Suggested peak mileage = 45 + /week Who should follow the INTERMEDIATE TRAINING SCHEDULE? o This program is designed for the runner that has an underlying base fitness level of 20+ of running per week at the start of the 18-week training program. o Runners who have a goal time to achieve in their marathon o Runners who want a structured program with workouts but also keeping a MODERATE mileage volume. o Runners CAN BE first time marathoners, but do need running experience o This is not recommended for a novice runner. What is the Goal of the INTERMEDIATE TRAINING SCHEDULE? o To help runners achieve a specific goal time in their marathon o Keep the body injury free. What is the minimum running requirement for starting the INTERMEDIATE TRAINING SCHEDULE? o A base fitness level of being able to run 3-4 continuous is strongly encouraged BEFE starting the 18-week training program. o This program also assumes that the runner has already built up to a minimum of 8 as a long run (this can include short 1 minute walking breaks). o Mileage will build up to a peak of 45+ /week in the highest training weeks o There is a Three Week Base Prep cycle built in to help you get ready before the 18-week program begins. o You can be a first time marathoner, but it is strongly recommended that you have already completed at least 1 2 half marathons, or have run in many 10k and 5k races. How much running is required in the INTERMEDIATE TRAINING SCHEDULE? o Most in this training group will reach a peak training of 45+ per week. o This program will have 2 quality days each week including a quality workout on Tuesday, and a long run on Saturday. o There is an optional fartlek run on Thursdays in the first 6-weeks of the training program. This can be replaced with an easy distance run or Cross Training o There are 2 recommended recovery days: Wednesday can be a short run, easy aerobic cross training, or full rest day. Sunday is recommended as a rest day. An additional aerobic cross training day can be on Friday to limit running days to 4 days/week. However for most following this schedule, 5 days of running per week is recommended. Adjust to meet YOUR needs

2 Key Terms to the Program: PACE CALCULAT: Click to use the PACE CALCUAT to determine your personalized training paces. STRIDES: Short, quicker segments of running performed at the end of easy distance runs. The length can vary between 10seconds up to 30seconds (or by distance 50m up to 150m), and should be followed with easy, slow jogging between. For example, 5 x 15 second would be performed by running 15 seconds at a quick pace (NOT sprinting, more like mile race pace) followed by about 45seconds of easy jogging, and repeated 4 more times. The purpose of is to finish your run with a faster/lighter/quicker turnover. Focus should be on form with a good, relaxed knee lift, light forefoot landing, and quick push-off. You ll end your run on a positive note when finishing with. Strides can also be done in the middle of a run if you find that you are feeling a little sluggish it may help to perk up the legs. One note on : do not misinterpret the work Stride to mean take very long steps. NO! Strides are quick steps, light on the feet, NOT LONG leaping steps! WU and CD: WU = Warmup Run, CD = Cooldown Run FARTLEK RUNS: informal workouts that can be run on the road, trail, or treadmill. You will run these as written with the given amount of time at a faster pace/effort. For example, if the workout is a 40minute run with 6 x 1min pickups (5k effort) w/1min easy, you should run easy for 10minutes or so, and then run faster for 1minute (about 5k race effort) and then slower for 1minute and repeat that 5 more times. Then continue to jog easy for a cooldown until you reach 40minutes. INTERVAL RUNS: faster paced repeats that correspond to CURRENT 3k to 5k race pace. Distances and recovery time are specified for each workout. This would be defined as your standard VO2max workout. Use pace calculator to determine your training pace. All interval workouts should be preceded with 1-2 easy jogging for your warmup, and end with 1-2 easy jogging for your cooldown. Interval workouts can be done on the road, track, or treadmill. TEMPO RUNS: performed at a pace about 25seconds per mile slower than CURRENT 5k race pace per mile. Tempo runs are NOT all out efforts. Rather, you should feel controlled over the first few, and towards the end you should begin to feel some fatigue, but not like that of a hard 5k race. These are designed to improve endurance, mental focus, and pacing. Use pace calculator to determine your training pace. All tempo workouts should be preceded with 1-2 easy jogging for your warmup, and end with 1-2 easy jogging for your cooldown. Tempo Runs can be done on the road, track, or treadmill. Marathon Pace (MP): Runs performed at your goal Marathon Pace. MP running is built into your long runs on designated days. MP runs are preceded and concluded with 1 mile of easy paced running. For example, if you are scheduled for 12 with 10 at MP pace, will run 1 mile easy directly into 10 MP directly into 1 mile easy Cooldown. Practice hydration & fueling along the way WITHOUT STOPPING. Learn to drink as you run. THIS TAKES PRACTICE! Use pace calculator to determine your training pace. Do NOT run faster than your Marathon Pace. It will feel easy early on and you ll be tempted to run faster. RESIST RUNNING FASTER! Precede your MP runs with 1 mile of easy jogging, and end with 1 mile of easy jogging. DISTANCE/LONG RUNS: Runs completed at your designated easy distance running pace. Hold back to your true pace. Patience will pay off! Use pace calculator to determine your training pace. ARE YOU READY?

3 THREE WEEK PREP PHASE Week Monday Tuesday: WKOUT Fartlek Run: Prep 20 minutes + 4 x 30minute run, start Week 3 10second with 10min easy jogging, then run 5 x 1minute pickups at 5k race effort with 1min easy jogging between. Then Jog easy 10minutes to cooldown Prep Week Prep Week 1 25 minutes + 4 x 15 second 25minutes + 4 x 15second Fartlek Run: 30-35minute run, start with 10min easy jogging, then run 8 x 45second pickups at 5k race effort with 45seconds easy jogging between. Then Jog easy 10minutes to cooldown. Fartlek Run: 35-40minute run, start with 10min easy jogging, then run 6 x 1:30 pickups at 5k race effort with 1min easy jogging between. Then Jog easy 10minutes to cooldown. Wednesday RECOVERY 30 minutes Easy 20minute run 30 minutes Easy 20minute run 30 minutes Easy 20minute run Thursday Easy 25minutes Easy 25minutes Easy Friday Recovery/XT/ Easy 20 minutes day Cross Training Easy minutes day Cross Training Easy minutes day Cross Training Saturday LONG RUN DAY Moderate Long Run: 6, relaxed pace Moderate Long Run: 7, relaxed pace Moderate Long Run: 7-8, relaxed pace Sunday RECOVERY/

4 Week % Mileage Week 18 70% Week 17 75% Week 16 70% Week 15 80% Monday + 6 x 15 second + 6 x 10 second + 6 x 15 second 18-WEEK INTERMEDIATE TRAINING SCHEDULE Tuesday QUALITY WKOUT DAY Intervals Warmup (WU) 1- mile easy running x Interval pace w/60sec rest Cooldown (CD) 1- mile easy running Tempo: 4-5 x TEMPO w/1min rest WU 1-2, CD 1-2 easy running TEMPO RUN: 5 x Tempo w/60sec rest between. WU 2, CD 2 Total 7-8 Interval Mix: 7 x Int. w/400m jog WU 2, Cooldown 2 Total 8-9 Wednesday RECOVERY Thursday Optional Fartlek or of 40miminutes Light Fartlek: 40min run w/6 x 1min pickups (5k effort) w/1min jogs of 40miminutes Light Fartlek: 40minute run 3 x 3min hard (5k effort) w/2min jogs of 40miminutes Light Fartlek: 40minute run 10 x 1min hard (5k effort) w/1min jogs 40-50minutes Light Fartlek Run: 40-50minutes with 4 Tempo effort Friday Easy day Cross Training Easy day Cross Training Easy day Cross Training Easy day Cross Training Saturday PREFERRED LONG RUN DAY Moderate Long Run: 8-10 EASY paced (if you already have a base of 10+mi for long runs, you can run up to 12 ) Moderate Long Run 9 11 if you already had a good base of distance runs, then you can run up to EASY PACED run, Easy and even. Hydrate at regular intervals. MP Paced Run: 14 with 12 at goal MP pace PACE. NOTE: for some, your Goal MP pace is the same as your LONG pace, in that case, do NOT increase pace any faster than your goal pace!!! Sunday RECOVERY

5 Week 14 85% TEMPO RUN: WU 1-2. Then run 2 at Tempo pace, take 2min rest, then run 1 more mile at Tempo pace. CD 1-2. Total 6-8 for the day of 40miminutes Light Fartlek: 40minute run 5 x 2min hard (5k effort) w/2min easy jogs Easy day Cross Training 14 at even controlled pace, and hold back in the early. If feeling strong, pick up the pace to your GOAL MP pace for the last Week 13 85% 5-6 x TEMPO w/1min rest between WU 2, Cooldown 2 Total 7-8 Light Fartlek Run: 40-50minutes with 4 x 3min hard (5k effort) w/2-3min easy jogs Easy day Cross Training 15 EASY PACED run, Easy and even. Hydrate at regular intervals Week 12 90% 30 45minutes Tempo: 3 4 x 1 Tempo w/1min jogs between. WU 2, CD minutes + 5 x 25 second Easy day Cross Training MP Paced Run: 15 with 13 at goal MP pace Week 11 80% 35 45minutes 2 x TEMPO (or 2 x TEMPO) with 2-3min rest between Drink btw the 2! WU 2, Cooldown two 40 60minutes + 4 x 30second Easy day Cross Training 16 at even controlled pace, and hold back in the early. If feeling strong, pick up the pace to your GOAL MP pace for the last 6.

6 Week % Week 9 85% Week 8 90% Week 7 100% 35 45minutes + 6 x 15 second Intervals: 8-10 x Interval pace w/slow 200m jogs WU 2, CD 2 TEMPO Plus 2 mile WU, then 3 mile TEMPO PACE, then 10minutes easy jogging, then Tempo w/1min rest. CD x Tempo w/60sec rest between 2 mile WU and 2 mile CD TEMPO Plus 5 at EASY pace, then 4 x TEMPO w/1min rest, Then 2 EASY CD 40 60minutes + 4 x 30second 40 60minutes + 5 x 25 second 40 60minutes + 6 x 15 second 40 60minutes + 5 x 25 second Easy day Cross Training Easy day Cross Training Easy day Cross Training Easy day Cross Training LONG RUN*** max of 3:15-3:30 (whichever you reach first 20 or 3:30) running time done at your long run pace. Hydrate and fuel at regular intervals MP Paced Run: 15 with 13 at goal MP pace 16 at even controlled pace, and hold back in the early. If feeling strong, pick up the pace to your GOAL MP pace for the last 6. LONG RUN max of 3:15-3:30 (whichever you reach first 20 or 3:30) running time done at your long run pace. Hydrate and fuel at regular intervals *** AROUND THE BAY 30k *** You can replace 3/24/18 long run of with the Around the Bay 30k

7 Week 6 90% Week 5 100% Week 4 90 % Week 3 90% s Tempo: 4 x T w/2:00 recovery jogs Total 8 with jogging WU of 1-2, and CD of 1-2 Tempo WU x Tempo pace w/2min rest, THEN 3 MILES EASY (this is a long cool-down) Total x Tempo w/1min rest between each. WU 2, CD 1-2 Total 8 3-mile continuous Tempo Run, 3min rest, Then 1 Tempo. WU 2, CD 2 Total x 20second 40 60minutes + 5 x 25 second + 5 x 25 second 40minutes + 5 x 25 second Easy day Cross Training Easy day Cross Training Easy day Cross Training Easy day Cross Training MP Run: 16 total with 13 goal MP pace (make the 1st mile easy and the last mile easy, and then 13 in the middle at MP) LONG RUN 15 at your long run pace. If feeling strong, you may pick up the pace over the last 5 to your GOAL MP Pace (not faster) Hydrate and fuel with PowerGel at regular intervals. LONG RUN max of 3:15-3:30 (whichever you reach first 20 or 3:30) running time done at your long run pace. Hydrate and fuel at regular intervals MP RUN: 14 with GOAL MP pace. Hydrate and fuel with PowerGel at Regular intervals

8 Week x 20 second 4 x TEMPO w/1min rest WU 1 mile, CD 1 mile 40minutes + 6 x 20 second Easy day Cross Training Shorter Long Run 10 11, relaxed. Hydrate and fuel when done Week 1 Easy run Take this week to recover the body! MP Prep: 3 x goal MP pace with 2min rest. Critical do NOT go faster than your MP Pace! This will feel Easy!! Incorporate short walks with stretching Do not do any strenuous exercises for 2 weeks! Easy, relaxed paced run. Treat yourself to a massage for recovery! Rest day Beishline Memorial 5k Run Running this at your EASY, RELAXED PACE is perfect for your shake-out run the day before the marathon MARATHON RACE DAY!!!! Bring it on! RECOVERY WEEK! RECOVERY WEEK! RECOVERY WEEK! RECOVERY WEEK! RECOVERY WEEK!