SCRR Erie Marathon Intermediate/Advanced Plan

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1 SCRR Erie Marathon Intermediate/Advanced Plan The SCRR Erie Marathon Intermediate/Advanced Plan is designed for intermediate to advanced runners aiming to run the Presque Isle Erie Marathon on September 15, 2013 in under 4 hours. Adapted from author and coach, Pete Pfitzinger, this plan requires that its followers have a high level of base fitness and will be comfortable building their training volume to 55 miles per week. Due to rigorous demands of a condensed training period, coupled with the increased stress of training solely during the hottest months of the summer, this plan is not advised for novice marathoners or runners who would need to spend upwards of 3 to 4 hours to complete their Saturday long runs. How to Read the Plan Aerobic Runs: The majority of your runs should be run at an. This corresponds to 10% to 20% slower than your goal marathon (MP). It is advised to run the first half of the run 20% slower than MP and to speed up to 10% slower than MP during the second half if you are feeling good. Recovery Runs: These are short, easy runs designed to let your body rebuild after a hard workout. The best way to gauge if you are running easy enough is the talk test. If you are unable to speak in complete sentences during a run, you are running too fast. You should aim to complete these workouts no faster than 20% slower than MP. s: Also referred to as lactate threshold workouts, these runs challenge you to run a set portion of the day s total distance at your 15k race. Remember to use the remaining distance assigned for the day as your warm up and cool down. Your 15K race should be approximately the maximum you can hold for one hour. If you do not know your 15K race, visit for a free training calculator. Interval Runs: On select days, your training will call for running a specified distance (between 800 and 1600 meters) at your 5K race. Always begin these workouts with a substantial warm up and cool down, and in between each fast repeat you should walk/jog for a period of time equal to what it took you to run the fast repeat. Marathon Pace Runs: On select Saturdays, you will run a set portion of your long run at your goal marathon. Not only do MP runs build confidence, but they also help you prepare for the unique stresses you will experience on race day. Remember to use the remaining distance assigned for the day as your warm up and cool down. SCRR Marathon Training Plan 1

2 June rest/xt miles 26 4 miles miles 28 rest/xt miles 30 7 miles 5 15k race Aerobic 2 SCRR Marathon Training Plan

3 July rest/xt 2 12 miles 3 7 miles 4 10 miles 5 rest/xt 6 20 miles 7 5 miles 6 15k 8 rest/xt 9 6 miles miles 11 6 miles 12 rest/xt miles 14 6 miles 12 marathon 15 rest/xt 16 8 miles 17 5 miles 18 8 miles 19 rest/xt miles 21 8 miles 5 x 5k race 22 rest/xt miles 24 7 miles miles 26 rest/xt miles 28 5 miles 7 15k race 29 rest/xt 30 8 miles miles SCRR Marathon Training Plan 3

4 August miles 2 rest/xt 3 17 miles 4 8k to 15k race Recovery Less than all-out, 5 rest/xt 6 9 miles 7 8 miles 8 12 miles 9 rest/xt miles 11 5 miles 5 x 5k race 14 marathon 12 rest/xt 13 8 miles 14 4 miles miles 16 rest/xt miles 18 8k to 15k race Less than all-out, 19 rest/xt miles 21 7 miles miles 23 rest/xt miles 25 4 miles 4 x 5k race 26 rest/xt 27 8 miles 28 4 miles 29 6 miles 30 rest/xt miles 4 SCRR Marathon Training Plan

5 September k to 10k race Less than all-out, 2 rest/xt 3 8 miles 4 5 miles 5 7 miles 6 rest/xt 7 12 miles 8 rest/xt 3 x 5K race 9 rest/xt 10 6 miles 11 7 miles 12 5 miles 13 rest/xt 14 4 miles Miles Dress rehearsal 2 marathon Erie Marathon SCRR Marathon Training Plan 5