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A four-week training cycle mid-season might look like this.
Week 1  16 mile long slow run Week 2 - 10 mile race simulation workout Week 3  18 mile long slow run Week 4  12 mile long slow run
You weave in the race simulation runs like a spicesparingly towards the mid-season (rather than every other weekend)and let simmer Its all about stress and recovery and if you put too much emphasis on either you end up short of your goal Learn how to calculate long run pace
Run by effort rather than pace This is the single greatest change a runner can make in the attempt to shed lots of time Time gets in the way of progress mentally and physically Your body doesnt know time; it knows effort When you begin to train from within youll be well on your way to setting personal record finishes Let your time and pace be the outcome of the days performance and no more This allows you to train based on the weather your body recovery times nutrition sleep and other stresses that may affect performance A tempo run isnt a tempo run because you ran a certain pace; its a tempo run when youre running near or at your redline threshold Train by the purpose of the workout rather than a proposed pace and youll rock every workout and recovery every time Learn how to run a tempo workout perfectly every time
Listen to your body and adjust based on lifes happenings Any training plan is a process never etched in stone Things happen and its important to listen to your body and ebb and flow with the drama that comes with marathon training Got calf tightness Cross-train at an easy to moderate effort instead of doing your scheduled run and focus on flexibility Youll heal faster if you modify as you go
Mix it up Cross-train with lower impact activities like cycling swimming elliptical training and more I have my athletes on all sorts of cross activities because it lessens the impact on the body contributes to balancing the body and keeps the program fresh as a daisy Even elite athletes are getting in on cross-training in an effort to prevent injuries due to the higher impact forces that come with running It is also vital to invest in a total body strengthening and flexibility program This doesnt mean pushing tons of weight on a bench press It means strengthening the whole body especially the core Download the Minimalist Guide for Strength and Flexibility for Runners here
Learn from others Hire a coach join an advanced training group and put yourself around other runners whove run Boston A coach will customize your plan based on your body your life and your goal and youll avoid the many pitfalls that can happen when youre trying to improve with a template training plan Training with an experienced group will inspire educate and motivate every workout Youll learn some of the greatest tricks from runners whove been there and done that
Choose your races wisely Not every one of them will result in your best performance Go with smaller marathons in cooler climates with terrain that is similar to your terrain at home Running a flat course like Chicago requires training on flat roads as the muscle wear if youre not used to flatlander landing forces can cause just as much cramping as a hilly course Ive had just as many athletes run faster on rolling courses as on flat ones and the key is to train to the specificity of the terrain Youll want close-to-perfect race day conditions and finding a race that allows you to start when the gun goes off rather than after standing in a corral for 45 minutes will make a significant difference Racing close to home means no jet lag no stomach problems from new food and home court advantage There are a lot of great races with fewer than 10000 participants just waiting for your registration
Have a plan B Although it may seem like a failure to drop out of a marathon versus muddle through a tough day doing so will allow you to chalk it up as a dress rehearsal rather than a failed race and keep you on course Sure you wont get the medal but youre not out there for the medal nowyoure on a journey to qualifying for the Boston Marathon and everything revolves around making wise choices to keep you on course There are many things that go into a magic marathon performance and all the stars need to be in alignment (weather health training etc) Dont let an 80-degree fluke weather day set you off course Pick a back up marathon three to four weeks after your plan A event
Focus grasshopper Ask any elite runner how many marathons they run in a year and theyll give you the peace sign (two) Improving performance requires the time to train hard recover fully and progress forward Racing too often can hamper your performance Focus on no more than two to three marathons per year If youre injury-prone stick with two Invest in shorter distance runs (5K to 10K) to hone your racing skills
Practice your racing strategy Dont leave your plan up to your buddy or a pacerbe in control of your destiny and learn pacing skills in your training (simulation runs) Youll have a good idea of your estimated finishing time based on lead up races and training sessions However if you only go by this it can leave you under- or overshooting it Its like trying to pick the winning lottery ticket number (it doesnt work) Instead race by your body and by whats happening on the given day When you tune into your body you will race your best no matter what the day brings Learn how to pace yourself to a personal record here
Think like MacGyver There are lots of ways to shed time that have absolutely nothing to do with running harder Race smarter by running tangents on the course fueling yourself optimally getting quality sleep drafting off a taller runner in windy conditions meditating at the start and focusing on form I shed 20 minutes off my best marathon time when I qualified for the Boston Marathonsome of that was training but most of it was my inner MacGyver Read how to run faster without running harder here
If thats not enough folks here are 97 ways runners achieved a personal record performance
High five for finishing this one Thanks for going the distance
* * *
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