St. Louis Marathon Level IA / IB Schedule

Goal: To finish the marathon Recommended Background: St. Louis Marathon Level IA / IB Schedule Average weekly base of 10-20 miles in the last 3 weeks At least one 6-8 mile workout Phase Dates Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage Endurance -------- C/O C+R SL+F C/O R O L -------- 1-10 8-10 ---- 1-11-17 2-3 3-5 3-4 *6-8 12-20 1-18-24 2-3 3-5 3-4 10-12 16-24 Recovery 1-25-31 C/O 2-3R 2-3 12-14 16-20 2-1-7 2-4 3-6 3-5 14-16 20-31 Strength ------ C/O C+R SL+F C/O H+HR O L ------- 2-8-14 3-4 4-6 3-5 8-10 15-25 2-15-21 3-4 4-6 3-5 14-18 21-33 Recovery 2-22-28 C/O 3-4R 2-3R 8-10 13-17 3-1-7 3-5 4-7 4-6 16-20 24-38 3-8-14 3-5 5-7 4-6 10-12 19-30 3-15-21 3-5 5-7 4-6 16-20 25-38 Taper ------- O R/O R C/O R O SL -------- 3-22-28 3-4 5-6 4-5 12-14 21-29 3-29-4-4 2-3 4-5 3-4 8-10 12-22 4-5-11 2-3 3-4 2-3 0-2 5-12 4-12 St. Louis Please note: -Level IA means 3 days/wk (Tu/Th) with the option to cross train 1-2 days. Choose the lower-mid mileage option. -Level IB means 4 days a week with the option to cross train another 1-3 days. Choose the mid-higher mileage option. >Those aiming for shorter long runs can compensate by moving their optional Monday run to Friday or Sunday. *No group workout on January 17. Quick Reference Guide Training Phases and Key Terms -Endurance Phase: main goal is to slowly build up endurance. Try to limit speedwork and hills. -Strength Phase: to add strength by doing a hilly course and/or hill repeats along with fartleks for basic speed. -Taper Phase: to allow your body to recover and rejuvenate for the target race. O = Off Day/Complete Rest/ No cross training. Active recovery such as foam rolling recommended. C = Cross training. Strength training that works the glutes/hips/core is strongly recommended 1-3 times a week. Can also do any non-weight bearing aerobic activities you enjoy such as aqua jogging, swimming, or spinning. R = Recovery Workout. Very relaxed effort over flat to rolling terrain or off the pavement for short duration. Stop every 10 minutes during the run to stretch and muscle floss to loosen up tight spots. Have fun! SL = Semi-long Workout. After 2 mile warm up, settle into conversation effort with option to get progressively faster. L = Long Workout. After 2 mile warm up, settle into conversation effort with the option to get progressively faster. H = Hill Workout. After 1-2 mile warm up, do a hilly route at conversation effort with the option to push the ups. HR = Hill Repeats. After you ve warmed up, perform pickups on a hill where you run at 5K-marathon effort (or long run effort) for 30-60 seconds followed by a recovery jog/walk back down. Start with 2-4 and add 1 every week. F = Fartlek. After you ve warmed up, perform pickups during the workout where you run at 5K-10K race effort (i.e. moderately hard) for 1 minute followed by a 2 minute recovery jog. Start with 2-5 and add 1 every week. + = And Optional. SL+F means to do a semi-long run with the option of adding fartleks / = Or. C/O means to either cross train or take the day off. *Refer to pages 34-37 and 55-56 in the training handbook for a more detailed explanation on how to make this training schedule work for you.

Goal: To finish the marathon Recommended Background: St. Louis Marathon Level IIA / IIB Schedule Average weekly base of 15-35 miles in the last 3 weeks At least one 8-12 mile workout Phase Dates Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage Endurance -------- C/R/O C+R SL+F C+R/O R O L -------- 1-10 10-14 ---- 1-11-17 2-3 2-4 3-6 2-3 3-5 *6-10 12-31 1-18-24 2-3 3-4 3-6 2-3 3-5 12-16 18-37 Recovery 1-25-31 C/O 2-3 2-4R 2 2-3 8-10 12-22 2-1-7 3-4 3-5 4-7 3-4 4-6 14-18 22-44 Strength --------- C/R/O C+R SL+F C+R/O H+HR O L ------- 2-8-14 3-4 3-5 4-7 3-4 4-6 8-12 16-38 2-15-21 3-4 3-5 4-7 3-4 4-6 16-20 24-46 Recovery 2-22-28 C/O 3-4 3-5R 2-3 3-4R 10-12 16-28 3-1-7 3-5 3-6 5-8 3-5 5-7 18-22 28-53 3-8-14 3-5 3-6 5-8 3-5 5-7 10-12 20-43 3-15-21 3-4 3-6 5-7 3-5 5-6 16-20 16-30 Taper ------- O C+R R R/O R O SL ------- 3-22-28 2-3 3-5 5-6 3-4 4-5 12-14 21-37 3-29-4-4 3-4 4-5 2-3 3-4 8-10 15-26 4-5-11 2-3 3-4 2 2-3 0-2 5-14 4-12 St. Louis Please Note: -Level IIA means 3-4 days/wk (Tu/Th) with the option to cross train 1-3 days. Choose the lower-mid mileage option. -Level IIB means run 5-6 days a week with the option to cross train 1-3 days. Choose the mid-higher mileage option. >Those doing shorter long runs can compensate with Sunday runs as well as move Wednesday runs to Friday *No group workout on January 17. Quick Reference Guide Training Phases and Key Terms -Endurance Phase: main goal is to slowly build up endurance. Try to limit speedwork and hills. -Strength Phase: to add strength by doing a hilly course and/or hill repeats along with fartleks for basic speed. -Taper Phase: to allow your body to recover and rejuvenate for the target race, but can stay sharp with some fartleks. O = Off Day/Complete Rest/ No cross training. Active recovery such as foam rolling recommended. C = Cross training. Strength training that works the glutes/hips/core is strongly recommended 2-3 times a week. Can also do non-weight bearing aerobic activities you enjoy such as aqua jogging, swimming, or spinning. R = Recovery Workout. Very relaxed effort over flat to rolling terrain or off the pavement for short duration. Stop every 10 minutes during to stretch and muscle floss to loosen up tight spots. Have fun! SL = Semi-long Workout. After 2 mile warmup, settle into conversation effort with option to get progressively faster. L = Long Workout. After 2 mile warm up, settle into conversation effort with the option to get progressively faster. H = Hill Workout. After 1-2 mile warm up, do a hilly route at conversation effort with the option to push the ups. HR = Hill Repeats. After you ve warmed up, perform pickups on a hill where you run at 5K-marathon effort (or long run effort) for 30-90 seconds followed by a recovery jog/walk back down. Start with 2-5 and add 1 every week. F = Fartlek. After you ve warmed up, perform pickups during the workout where you run at 5K-10K race effort (i.e. moderately hard) for 1 minute followed by a 2 minute recovery jog. Start with 3-6 and add 1 every week. + = And Optional. C+R means to cross train with the option of also running/walking / = Or. C/R/O means to choose either a cross training workout, recovery run or take the day off. *Refer to pages 34-37 and 57-58 in the training handbook for a more detailed explanation on how to make this training schedule work for you.

St. Louis Marathon Level IIIA / IIIB Schedule Goal: To finish the marathon within a certain time. Recommended Background: Average weekly base of 15-30 miles in the last 3 weeks At least one 8-12 mile run Phase Dates Sun Mon Tuesday Wed Thursday F Saturday Mileage Strength -------- C/O C+R HR+HS C+R F+D O L&G+S ------- 1-10 10-14 ----- 1-11-17 3-4 4-6HR (3-6) 3-4 4-6F (4-8) *8 16-28 HS (4-8) 1-18-24 3-4 4-6HR (4-8) 3-4 4-6F (5-10) 12-16G(8-1/2-2/7) 20-36 HS (5-10) Recovery 1-25-31 2-3 3-4R+S 2-3 3-4R+S 8-10R 14-24 2-1-7 3-4 5-7HR (5-10) 3-4 4-7F (6-12) 14-18G(8-2/4-4/8) 23-40 HS (6-12) Speed --------- C/O C+R SF&MF+D+S C+R LF&F/HR+D+S O L&G+S ------- 2-8-14 3-4 5-7 4-6X200 SF 3-4 5-7LF 2-3X1 Mile 8-12F (4-7) 18-34 4-6X400 MF F (3-6) Recovery 2-15-21 2-3 3-4R+S 2-3 3-4R+S 16-20G(6/10-6/8-2/6) 22-34 2-22-28 3-4 5-8 4-6X300 SF 3-4 5-8LF 1-2X2 Mile 10-12G(4-2/4-2/6) 20-36 4-6X600 MF F (4-7) 3-1-7 3-4 6-8 4-6X300 SF 4-6X800 MF 3-4 5-8HR (6-12) HS (8-12) 18-22G(7/10-8/10-1/2) 29-46 Recovery 3-8-14 2-3 3-5R+S 2-3 3-5R+S 10-12F (6-10) 16-28 3-15-21 3-4 6-8 3-6X400 SF 3-4 6-7LF (2-3-1) 16-20G(8/12-5/7-1/3) 28-43 3-6X1000 MF F (4-8) Taper ------- O R/C/O G+S R/O G/R+S O L&G+S ------- 3-22-28 3-4 6-7 4-6X400 SF 3-4 5-6HR (4-8) 12-14G(6-3/5-1/3) 23-35 3-5X800 MF HS (4-8) 3-29-4-4 2-3 5-6G (2/3-2-1) 2-3 4-5G(2/3-1-1) 8-10G(4-2/3-1/4) 17-27 4-5-11 2 4-5G (2/3-1-1) 2 2-3R 0-2 6-14 4-12 St. L Please note: -Level IIIA means 3-4 days/week (Tu/Th) with the option to cross train 1-3 days. Choose the lower-mid mileage. -Level IIIB means to run 4-5 days a week and cross train another 1-3 days. Do the mid-higher mileage option. >Those doing shorter long runs can compensate by moving their Monday and/or Wednesday runs to Sunday & Friday >On recovery weeks, only do striders if you feel really good scale back as needed and focus more on mobility exercises to loosen up and regroup for the rest of your training. No drills. >You ll be asked to do combination workouts for many of your Tuesdays and Thursdays in which you ll work on multiple energy systems for a more beneficial workout. Both workouts will include repeats/fartleks at 1 mile race effort for greater speed benefits. >Do a 5K or 1 mile time trail before the speed workouts start to determine your pace ranges and at least 1 final tune up 5K race no closer than 2 weeks before race day (3 weeks before if it s a 10K) as it ll provide the best overall workout compensate by either replacing the Saturday long run if the race is on Saturday or scaling back the Saturday long run distance by 25-50% and cutting back the goal pace miles by at least 50% if the race is on Sunday. Also, skip the Tuesday hill/speed workout and do a recovery run instead with some optional striders. >Make sure that no more than 25% of your weekly miles are run at 10K pace or faster *No group run January 17

Key Terms O = Off Day/Complete Rest/ No cross training. Active recovery such as foam rolling recommended. C = Cross training. Strength training that works the glutes/hips/core is strongly recommended 1-3 times a week to lower the risk of injury and improve running performance. Can also do non-weight bearing aerobic activities that you enjoy such as aqua jogging, swimming, or spinning for 20-60 minutes at a moderate effort. R = Recovery Workout. Very relaxed effort (at least 2 minutes per mile slower than marathon goal pace) over flat to rolling terrain or off pavement for short duration while stopping to stretch and/or muscle floss throughout the run every 10-15 minutes to loosen up tight spots. Have fun while incorporating mobility training. L = Long Workout. After a 2 mile warm up, start at conversation effort with the option to go progressively faster. Back off the pace depending on the number of goal pace miles you have and how you re feeling, or roughly 30-90 seconds per mile slower than marathon goal pace (the longer the run, the slower you should go to keep the injury/overuse risk down). HR = Hill Repeats. 4-6HR (2-4) means to warm up a few miles and then perform 2-4 minutes of pickups on a hill (or hills) where you run at 5K-10K effort for 30-120 seconds followed by a recovery jog/walk back down. End with a cool down for a total of 4-6 miles. You can either do a hill ladder fartlek by starting with 30 seconds and adding 5-15 seconds to each successive rep or stick with the same duration each time or simply climb to the top of the hill each time. You can do them on a variety of hills in terms of steepness and length or stick with your favorite hill whatever works best. G = Goal Pace Workout. 10-14G(6-1/2-2/7) means to warm up and then a moderate effort for 6 miles, 1-2 miles at goal pace (compensate on hills by running at goal pace effort ), 2-7 miles at a moderate effort beginning with a recovery mile and/or ending with a cool down mile. Aim for starting the goal pace miles later into the run the longer the run when given a range. On warm days, adjust with alternating goal pace & recovery miles to keep the quality. SF = Short Fast Workout. 5-8SF: 4-6x200 means to perform a track workout of four to six 200 meter (1/2 lap) repeats at 1 mile pace (25-40 seconds per mile faster than 5K pace). With a 2-3 mile warm up, 1-2 minute recovery jog after each short fast repeat, the medium fast repeats & recovery jogs, and ½-2 mile cool down, total distance is 5-8 miles. On warm days, walk to recover and cool off and take longer breaks to maintain the quality. MF = Medium Fast Workout. 5-8MF: 4-6X400 means to perform a workout on a track or marked flat course of four to six 400 meter repeats at 2 mile to 5K pace (up to 15 seconds per mile faster than 5K pace). With a 2-3 mile warm up, the short fast repeats & recovery jogs, 3-4 minute recovery jog after each medium fast repeat and ½ -1 mile cool down, total distance is 5-8 miles. Repeats have been shortened to maintain quality on warm days. LF = Long Fast Workout. 5-8LF: 2-3X 1 mile means to do a workout on a track or marked flat course of 2-3 one mile repeats at 10K pace (15-30 seconds per mile slower than 5K pace). 2 mile repeats are at 10K pace or slightly slower and 3 mile tempo runs at 10 mile race pace (30-45 seconds per mile slower than 5K). With a 2-3 mile warm up, 1-3 minute recovery jog/walk after each repeat, the fartlek repeats, and ½ -2 mile cool down, the total is 5-8 miles. S = Striders. After you ve warmed up and before the workout, perform 4-6 pickups where you run very fast (like the kick of a 5K race) for 15-20 seconds followed by a 30-40 second recovery jog. On long runs, do them at 5K-10K race effort before your goal pace miles to loosen up and make them feel easier. D = Drills. After warming up and before striders, perform the following running drills off the pavement (grass or track) for 15-30 seconds (start with 15 secs) each in this order: High Knees, Butt Kickers, Run backwards, High Knee Skips, Karaoke one way, Bounding, Karaoke the other way, Double or Single Leg Hops (each leg 10-15 secs) F = Fartlek. F (3-6) means to warm up a few miles, perform 3-6 pickups where you run at 1 mile race effort for 1 minute followed by a 2 minute recovery jog after each, cool down. You have the option to do them after the long fast workout at 1-2 mile effort. On long runs, pick it up for 3 minutes at 10K race effort with a 2 minute recovery jog. HS = Hill Sprints. HS (3-6) means that anytime after warming up, find a steep hill (preferably on grass) that takes 8-12 seconds to climb (or climb the first 10 seconds of one) and sprint to the top of it. Walk down to recover after each of the 3-6 repeats. + = And Optional. C+R means to cross train with the option to run. / = And/Or. C/O means to cross train or take the day off. & = And. L&G means to run some goal pace miles on your long run. *Refer to pages 34-37 and 59-63 in the handbook for a more detailed explanation on how to make this training schedule work for you.

St. Louis Marathon Level IVA / IVB Schedule Goal: To finish the marathon within a certain time. Recommended Background: Average weekly base of 25-55 miles in the last 3 weeks At least one 12-16 mile run Phase Dates Sun Mon Tuesday Wed Thursday F Saturday Mileage Strength -------- C/R/O R+C HR+HS C+R F+D O L&G ------- 1-10 14-18 ----- 1-11-17 3-6 3-7 5-9HR (3-6) 3-6 5-9F (4-8) *8-12 21-49 HS (4-8) 1-18-24 3-6 3-7 5-9HR (4-8) 3-6 5-9F (5-10) 16-20G(8-2/4-4/10) 29-57 HS (5-10) Recovery 1-25-31 C/O 2-4 3-6R+S 2-3 3-6R+S 8-12R 16-31 2-1-7 3-6 3-7 6-9HR (5-10) 3-6 6-9F (6-12) 18-22G(10-4/6-2/8) 31-57 HS (6-12) Speed --------- C/R/O R+C SF&MF+D+S C+R LF&F/HR+D+S O L&G+S ------- 2-8-14 3-6 3-7 6-9 4-8X200 SF 3-6 6-9LF 2-4X1 Mile 12-16F (4-8) 27-53 4-8X400 MF F (4-8) Recovery 2-15-21 C/O 2-4 3-6R+S 2-3 3-6R+S 20G(8-6/9-3/6) 28-39 2-22-28 3-7 4-8 7-10 4-8X300 SF 3-7 7-10LF 2-3X 2 Mile 12-16G(6/8-2/4-2/6) 28-58 4-8X600 MF F (5-10) 3-1-7 3-7 4-8 7-10 4-8X400 SF 4-8X800 MF 3-7 7-10HR (7-14) HS (8-16) 20-22G(6/8-8/12-2/6) 38-66 Recovery 3-8-14 C/O 2-5 4-7R+S 2-4 4-7R+S 10-14F (8-12) 18-35 3-15-21 3-6 4-6 7-10 4-8X300 SF 3-6 7-9LF (2-3-1) 18-20G(9/11-6/8-1/3) 36-57 4-6X1000 MF F (5-10) Taper ------- O R+C G+S R/O G/R+S O L&G+S ------- 3-22-28 2-4 3-5 6-8 4-6X400 SF 3-5 6-7LF(2-3-1) 12-14G(5/7-4/6-1/3) 27-43 4-6X800 MF F (3-6) 3-29-4-4 3-4 5-6G (2/3-2-1) 2-4 4-5G(2/3-1-1) *8-10G(3/5-2/4-1/3) 20-29 4-5-11 2-3 4-5G(2/3-1-1) 2-3 2-4R 0-2 8-17 4-12 St. L Please note: -Level IVA means 4-5 days/week (Tu/Th) with the option to cross train 1-3 days. Choose the lower-mid mileage. -Level IVB means to run 5-6 days a week and cross train another 1-3 days. Do the mid-higher mileage option. >Those doing shorter long runs can compensate by moving their Monday and/or Wednesday runs to Sunday & Friday >On recovery weeks, only do striders if you feel really good scale back as needed and focus more on mobility exercises to loosen up and regroup for the rest of your training. No drills. >You ll do workouts for many of your Tuesdays and Thursdays in which you ll work on multiple energy systems for a more beneficial workout. Both workouts will include repeats/fartleks at 1 mile race effort for greater speed benefits. >Do a 5K or 1 mile time trail before the speed workouts start to determine your pace ranges and at least 1 final tune up 5K race no closer than 2 weeks before race day (3 weeks before if it s a 10K) as it ll provide the best overall workout compensate by either replacing the Saturday long run if the race is on Saturday or scaling back the Saturday long run distance by 25-50% and cutting back the goal pace miles by at least 50% if the race is on Sunday. Also, skip the Tuesday hill/speed workout and do a recovery run instead with some optional striders. >Make sure that no more than 25% of your weekly miles are run at 10K pace or faster *No group run January 17 and April 11

Key Terms O = Off Day/Complete Rest/ No cross training. Active recovery such as self massage recommended. C = Cross training. Strength training that works the glutes/hips/core is strongly recommended 1-3 times a week to lower the risk of injury and improve running performance. Can also do non-weight bearing aerobic activities that you enjoy such as aqua jogging, swimming, or spinning for 20-60 minutes at a moderate effort. R = Recovery Workout. Very relaxed effort (at least 2 minutes per mile slower than marathon goal pace) over flat to rolling terrain or off pavement for short duration while stopping to stretch and/or muscle floss throughout the run every 10-15 minutes to loosen up tight spots. Have fun while incorporating mobility training. L = Long Workout. After 2 mile warm up, start at conversation effort with the option to go progressively faster. Back off the pace depending on the number of goal pace miles you have and how you re feeling, or roughly 30-90 seconds per mile slower than marathon goal pace (the longer the long run, the slower you should go to keep the injury/overuse risk down). HR = Hill Repeats. 6-9HR (3-6) means to warm up a few miles and then perform 3-6 minutes of pickups on a hill (or hills) where you run at 5K-10K effort for 30-120 seconds followed by a recovery jog/walk back down. End with a cool down for a total of 6-9 miles. You can either do a hill ladder fartlek by starting with 30 seconds and adding 5-15 seconds to each successive rep or stick with the same duration each time or simply climb to the top of the hill each time. You can do them on a variety of hills in terms of steepness and length or stick with your favorite hill whatever works best. G = Goal Pace Workout. 12-18G(7-2/4-1/9) means to warm up and then a moderate effort for 7 miles, 2-4 miles at goal pace (compensate on hills by running at goal pace effort ), 1-9 miles at a moderate effort beginning with a recovery mile and/or ending with a cool down mile. Aim for starting the goal pace miles later into the run the longer the run when given a range. On warm days, adjust with alternating goal pace & recovery miles to keep the quality. SF = Short Fast Workout. 7-10SF: 4-8x200 means to perform a track workout of four to eight 200 meter (1/2 lap) repeats at 1 mile pace (25-40 seconds per mile faster than 5K pace). With a 2-3 mile warm up, 1-2 minute recovery jog after each repeat, the medium fast repeats & recovery jogs, and ½-2 mile cool down, total distance is 7-10 miles. On warm days, walk to recover and cool off and take longer breaks to maintain the quality. MF = Medium Fast Workout. 7-10MF: 4-6X800 means to perform a workout on a track or marked flat course of four to six 800 meter repeats at 2 mile to 5K pace (up to 15 seconds per mile faster than 5K pace). With a 2-3 mile warm up, the short fast repeats & recovery jogs, 3-4 minute recovery jog after each medium fast repeat and ½ -2 mile cool down, total distance is 7-10 miles. Repeats have been shortened to maintain quality on warm days. LF = Long Fast Workout. 7-10LF: 2-4X 1 mile means to perform a workout on a track or marked flat course of two to four 1 mile repeats at 10K pace (15-30 seconds per mile slower than 5K). With a 2-3 mile warm up, 1 minute recovery jog after each repeat, the fartlek repeats, and ½ -2 mile cool down, total distance is 7-10 miles. S = Striders. After you ve warmed up and before the workout, perform 4-6 pickups where you run very fast (like the kick of a 5K race) for 15-20 seconds followed by a 30-40 second recovery jog. On long runs, do them at 5K-10K race effort before your goal pace miles to loosen up and make them feel easier. D = Drills. After warming up and before striders, perform the following running drills off the pavement (grass or track) for 15-30 seconds (start with 15 secs) each in this order: High Knees, Butt Kickers, Run backwards, High Knee Skips, Karaoke one way, Bounding, Karaoke the other way, Double or Single Leg Hops (each leg 10-15 secs) F = Fartlek. F (4-8) means to warm up a few miles, do 4-8 pickups where you run at 1 mile race effort for 1 minute followed by a 2 minute recovery jog after each, cool down. You have the option to do them after the long fast workout at 1-2 mile effort. On long runs, pick it up for 3 minutes at 10K race effort with a 2 minute recovery jog. HS = Hill Sprints. HS (4-8) means that anytime after warming up, find a steep hill (preferably on grass) that takes 8-12 seconds to climb (or climb the first 10 seconds of one) and sprint to the top of it. Walk down to recover after each of the 4-8 repeats. + = And Optional. C+R means to cross train with the option to run. / = And/Or. C/O means to cross train or take the day off. & = And. L&G means to run some goal pace miles on your long run. *Refer to pages 34-37 and 59-63 in the handbook for a more detailed explanation on how to make this training schedule work for you.