2018 Buffalo Marathon Training Program ADVANCED LEVEL Suggested starting base mileage = 40 miles/week Assumes a base ability of completing a 5 mile runs, and longer run of 8-10 miles Suggested peak mileage = 60 70 miles/week Who should follow the ADVANCED TRAINING SCHEDULE? o This program is designed for the more experienced marathoner and assumes an underlying base fitness level of 40 miles of running per week at the start of the 18-week training program. o Runners who are committed and serious with their training, and want a structured program and can commit to higher volume training o Runners who have an aggressive time goal the marathon o This is not recommended for a novice runner. What is the Goal of the ADVANCED 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 ADVANCED TRAINING SCHEDULE? o A base fitness level of running 5 days/week is strongly recommended. o This program also assumes that the runner has already built up to a minimum of 10 miles as a long run o Mileage will build up to a peak of 60 70 miles/week (you can adjust to your needs). o There is a Three Week Base Prep cycle built in to help you get ready before the 18-week program begins. How much running is required in the INTERMEDIATE TRAINING SCHEDULE? o Most in this training group will reach a peak training miles of 60-70 miles per week. o Early on, there are 3 quality days with a workout on Tuesday, a light fartlek on Friday, and a long run on Saturday o After the first 6-weeks, the fartlek run on Fridays is replaced with a distance run. o There are two optional recovery days: Wednesday can be a short run, aerobic cross training, or a full rest day. Sunday is recommended as a rest day, but can be a short run if your training base permits. o You can shift the days to meet your schedule (for example, Quality run Wednesday, light fartlek on Saturday, Long Sunday). ARE YOU READY?
Key Terms to the Program: PACE CALCULAT: Click to use the PACE CALCUAT to determine your personalized training s. 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 (NOT sprinting, more like mile race ) 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 /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 d repeats that correspond to CURRENT 3k to 5k race. Distances and recovery time are specified for each workout. This would be defined as your standard VO2max workout. Use calculator to determine your training. All interval workouts should be preceded with 1-2 miles easy jogging for your warmup, and end with 1-2 miles easy jogging for your cooldown. Interval workouts can be done on the road, track, or treadmill. TEMPO RUNS: performed at a about 25seconds per mile slower than CURRENT 5k race per mile. Tempo runs are NOT all out efforts. Rather, you should feel controlled over the first few miles, 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 calculator to determine your training. All tempo workouts should be preceded with 1-2 miles easy jogging for your warmup, and end with 1-2 miles 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 d running. For example, if you are scheduled for 12 miles with 10 miles at MP, will run 1 mile easy directly into 10 mile @ 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 calculator to determine your training. 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. Hold back to your true. Patience will pay off! Use calculator to determine your training.
Week # % of peak mileage 1-1-18 Prep Week 3 Monday 30 Tuesday QUALITY WKOUT DAY Fartlek Run Warmup 15minutes easy running, then run 6 8 x 1min pickups @ 5k race effort w/1min easy jog recoveries. Cooldown 15minutes easy running. THREE WEEK PREP PHASE Wednesday RECOVERY/XT Thursday 30 Friday RECOVERY/XT 30 easy aerobic cross training Saturday PREFERRED LONG RUN DAY 7-8 miles relaxed Sunday RECOVERY/ 1-8-18 Prep Week 2 1-15-18 Prep Week 1 30 30 Fartlek Run Warmup 15minutes easy running, then run 4 x 3 minutes at Tempo effort w/1min jog recoveries. Cooldown 15minutes easy running. Fartlek Run Warmup 15minutes easy running, then run 12 x 45second pickups @ 5k race effort w/45sec easy jog recoveries. Cooldown 15minutes easy running. 30 30 30 easy aerobic cross training 30 easy aerobic cross training 8-9 miles, relaxed 9-10 miles, relaxed
18-WEEK ADVANCED TRAINING SCHEDULE Week # % of peak mileage 1-22-18 Week 18 70% 1-29-18 Week 17 75% 2-5-18 Week 16 70% 2-12-18 Week 15 80% Monday Tuesday WKOUT TRACK DAY Intervals: Warmup (WU) 2 miles easy running. 12-16 x 400m @ Interval w/60sec rest Cooldown (CD) 2 miles easy running Tempo Run: 3 4 x 1 miles @ TEMPO Pace w/1min rest between. WU 2 miles, CD 1-2 miles to get 8 miles for the day TEMPO RUN: 5 6 x 1000m @ Tempo w/60sec rest WU 2 miles, and CD 2 miles to total 8 miles Interval Mix: 7 x 800m @ Int. w/400m jog WU 2 miles, CD 2 miles Total 8-9 miles Wednesday RECOVERY/XT Easy 30min Run Thursday Friday Fartlek Run (Wk 18 13)/ (Wk 12 2) Light Fartlek: 40-50min run w/8 x 1min pickups (5k effort) in the middle w/1min jogs Light Fartlek: 40-50min run w/10 x 1min pickups (5k effort) in the middle w/1min jogs Light Fartlek: 40-50minute run 5 x 2min hard (5k effort) w/2min easy jogs Light Fartlek Run: 40-50minutes with 4 x 4min @ Tempo effort Saturday PREFERRED LONG RUN DAY Moderate Long Run: 10-12 miles, comfortable Progression Run 12 miles: Start with 4 miles relaxed, next 4miles about 30-40seconds faster per mile, last 4 miles @ goal MP Long Run 14 miles. Run at even, practice regular hydration and fueling with PowerGel. MP RUN: 14 miles with middle 10-11 miles @ Goal MP Pace. Hydrate at regular intervals Sunday RECOVERY/Rest
2-19-18 Week 14 85% 2-26-18 Week 13 85% 3-5-18 Week 12 90% 3-12-18 Week 11 80% 40 60minutes TEMPO RUN: Warmup 2 miles, then run 2 miles @ TEMPO, into 1 mile EASY, grab a quick drink of water (1min), and run 2 x 1mile @ TEMPO w/1min rest between 6 x 1000m @ TEMPO w/1min rest between Total 7-8 miles TEMPO Warmup 2miles 3 miles @ TEMPO, jog a slow 400m. Then 1 mile @ Tempo recovery Cool-down 2 miles 2 x 2miles @ Tempo w/2min rest between Drink btw the 2miles! Warmup 2 miles & cooldown 2 miles + 5 x 25second Fartlek Run: 40 50minutes with 4 x 4min hard (5k effort) w/3min jogs Light Fartlek: 40-50min run w/10-12 x 1min pickups (5k effort) w/1min jogs 50-60minute Run 55 65minute Run Progression Run 15 miles: Start with 5 miles relaxed, next 5 miles about 30-40seconds faster per mile, last 5 miles at Goal MP Pace. Hydrate & Fuel at Regular intervals LONG RUN: 16 miles EASY PACED run, Easy Paced. Practice regular hydration and fueling with PowerGel. MP RUN: 15 miles with 13 miles @ Goal MP Pace. Hydrate and fuel with PowerGel at regular intervals Progression Run 15 miles: Start with 5 miles relaxed, next 5 miles about 30-40seconds faster per mile, last 5 miles at Goal MP Pace. Hydrate & Fuel at Regular intervals
3-19-18 Week 10 100% 3-26-18 Week 9 85% 4-2-18 Week 8 90% 4-9-18 Week 7 100% 30-60minutes Intervals: 8 10 x 600m Interval w/slow 200m jogs Warmup 2 miles, cooldown 2 miles TEMPO Plus Start with 5 miles easy running. Then on track/bike path: 4 x 1 mile @Tempo w/1min rest. Cooldown 1-2 miles 10-11 miles for the day 8 x 1000m @ Tempo w/1min rest 2 mile warmup and 2 mile cooldown TEMPO Warmup 2 miles, then run 3mi continuous @ TEMPO, followed by 2miles easy, followed by 1mile @ TEMPO, then cool-down. + 4 x 30second + 5 x 25second 50 70minute Run 50 60minute Run 55-65minute Run 50 70minute Run LONG RUN*** 18 20 miles max of 3:00-3:30 running time done at your long run. Run at the time of your MARATHON START. Hydrate and fuel at regular intervals MP Paced Run: 16 miles with 13 14 miles at goal MP Progression Run 16 miles: Start with 5 miles relaxed, next 5 miles about 30-40seconds faster per mile, last 6 miles at Goal MP Pace. Hydrate & Fuel at Regular intervals LONG RUN: 18-20 miles at LONG RUN PACE. Hydrate and refueling w/powergel at regular intervals *** AROUND THE BAY 30k *** You can replace 3/24/18 long run of 18-20miles with the Around the Bay 30k
4-16-18 Week 6 90% 4-23-18 Week 5 100% 4-30-18 Week 4 90 % 5-7-18 Week 3 90% 40 60minutes 40 60minutes 40 50minutes Tempo: 3 x 3000m @ T w/2:00 recovery jogs Total 8-10 miles with jogging warmup and cool-down Tempo Warm-up 1-2 miles. 2 x 2miles @ Tempo w/2min rest, THEN 4 MILES EASY (this is a long cool-down) Total 10 miles 8 x 1000m @ Tempo w/1min rest between each Total 8-9 miles 3 mile continuous Tempo Run, 3min rest, Then 1 mile @ Tempo. Total 8-10 miles by running a longer warm up + 4 x 30second + 4 x 30second 55 65minute Run 50 70minute Run 40 55minute Run 50minute Run MP Run: 16-18 miles total with 14 miles at goal MP (make the 1st 1-2 miles easy and the last 1-2 miles easy) Progression Run 16 miles: Start with 5 miles relaxed, next 5 miles about 30-40seconds faster per mile, last 5 miles at Goal MP Pace. Hydrate & Fuel at Regular intervals LONG RUN: 20 22 miles easy d long run. Do not go longer than 3:30 hours (the lesser of 20-22 miles or 3:30 hours) Practice hydration and refueling on run (PowerGel, water, endurance drink) MP RUN: 16 miles with middle 13-14 miles @ MP
5-14-18 Week 2 5-21-18 Week 1 40 5 miles 5-28-18 Take this week to recover the body! 4 x 1000m @ TEMPO w/1min rest MP Prep: Run 4-5 miles @ Goal MP Pace. Be careful and do not go faster! Save it for Sunday. Incorporate short walks with stretching Do not do any strenuous exercises for 2 weeks! 30 minutes Treat yourself to a massage for recovery! 40minute Run Rest day Shorter Long Run 10-11 miles at EASY DISTANCE. Do not go too fast! Beishline Memorial 5k Running this at your EASY, RELAXED PACE is perfect for your shake-out run the day before the marathon MARATHON DAY! RECOVERY WEEK! RECOVERY WEEK! RECOVERY WEEK! RECOVERY WEEK! RECOVERY WEEK!