MARATHON TRAINING PROGRAM

Νέα

Athens-Marathon-2014-Header

 img12

The Finish with FIRST Training Program is designed for runners looking to complete their first marathon. The training program begins with a long run of eight miles and gradually increases to 20 miles three weeks before the marathon.

Previous FIRST marathon training results indicate that runners are able to run a successful marathon running only 3 days a week, following a specific training plan, and cross-training.  This training program has produced good results with Key Run #1 run on Tuesday, Key Run #2 run on Thursday and the long run completed on the weekend. Runners can do the three key workouts in any order throughout the week; however, you need to allow at least one day between the key workouts. Runners are encouraged to either cross-train or complete easy runs on other days of the week.

Pacing is a crucial component to this training program. From our running experience and previous research, it appears that training intensity is the most important factor for improving the physiological processes that determine running performance. The paces in training program are based on current best 10K RACE pace.

For Key Run #1, the pace is faster than your current 10K pace. For example, a 45 minute 10K run averages 7:15 / mile during the 10K race. For Key Run #1, the pace averages 45 seconds per mile faster than 10K race pace. In this case, 6:30 / mile (7:15 – 0:45 = 6:30/mile) pace for the given distance. A 400m repeat would be run in 1:37 while an 800m repeat would be run in 3:15, for example. The amount of rest/recovery interval (RI) between repeats is indicated in parentheses and may be a timed rest/recovery interval or distance that you walk/jog.

For Key Run #2, the pace is slightly slower than 10K race pace but faster than average training pace. This pace is referred to as “tempo” or “threshold” pace. Using the 45 minute 10K time as an example, the tempo pace for Key Run #2 is 15 to 30 seconds slower than race pace or 7:30 – 7:45 / mile.

For Key Run #3, the pace is determined by your Planned Marathon Pace (PMP = 10K pace plus 45 seconds).  For the 45 minute 10K performer, PMP = 8:00/mile pace (7:15 plus 45 seconds).

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cross-train

30 – 45 min.

Key Run #1 Cross-train

30 – 45 min.

Key Run #2 Off Key Run #3 Cross-train

30 – 45 min.

 

Runners are invited to attend the up-coming FIRST Scientific Lectures. FIRST Marathon Training Program Sample Week

 

18

Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10 minute warm-up

6 x (1 minute fast then 3 min. easy)

10 minute cool-down

2 miles easy,

2 miles @ Tempo pace 2 miles easy

Distance:  8 miles

Pace: PMP + 30 sec./mile

Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
17 13 minute warm-up

6 x (1 minute fast then 2 min. easy)

13 minute cool-down

2 miles easy,

2 miles @ Tempo pace 2 miles easy

Distance:  9 miles

Pace:  PMP + 15 sec. / mile

 

16

Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10 minute warm-up

4 x (3 minute fast then 3 min. easy)

10 minute cool-down

2  miles easy,

3  miles @ Tempo pace 1 miles easy

Distance:  10 miles

Pace: PMP + 30 sec./mile

 

15

Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

12x400m (90 sec. RI)

10 minute cool-down

1 mile easy

4 mile run @ Tempo pace 1 mile easy

Distance:  11 miles

Pace:  PMP + 45 sec./mile

14 Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

6 x 800m (90 sec. RI)

10 minute cool-down

5 miles @ Tempo pace Distance:  12 miles

Pace: PMP + 45-60 sec./mile

13 Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

3 x 1600m (3 min. RI)

10 minute cool-down

2  miles easy,

3  miles @ Tempo pace 2 miles easy

Distance:  10 miles

Pace: PMP + 45-60 sec./mile

12 Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

5 x 1K (400m RI)

10 minute cool-down

1 mile easy

4 miles @ Tempo pace 1 mile easy

Distance:  12 miles

Pace: PMP + 45-60 sec./mile

11 Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

5 x (2 min. fast / 2 min. easy)

10 minute cool-down

1 mile easy

7 miles @ Tempo pace

Distance:  13 miles

Pace: PMP + 15 sec./mile

10 Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

4 x 800m (1:30 RI)

10 minute cool-down

1 mile easy

5 mile run @ Tempo pace

Distance:  14 miles

Pace: PMP + 30 sec./mile

9 Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

2 x (4 x 400) (1:30 RI)

(2:30 between sets)

10 minute cool-down

8 miles

10K pace + 40 sec.

Distance:  12 miles

Pace: PMP + 20 sec./mile

8 Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

1 mile (400m RI), 2 miles (800m RI), 2 x 800 (400m RI)

10 minute cool-down

2  miles easy,

3  miles @ Tempo pace 2 miles easy

Distance:  16 miles

Pace: PMP + 30-45 sec./mile

7 Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

1K, 2K, 1K, 1K (400m RI)

10 minute cool-down

9 miles

10K pace+ 40 sec.

Distance:  13 miles

Pace: PMP + 10 sec./mile

6 Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

3 x 1600m (400m RI)

10 minute cool-down

1 mile easy

4 miles @ Tempo pace 1 mile easy

Distance:  18 miles

Pace: PMP + 30 sec./mile

5 Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

10 x 400 (400m RI)

10 minute cool-down

1 mile easy

5 mile run @ Tempo pace

Distance: 10 miles Pace: PMP
4 Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

5 x (2 min. fast / 2 min. easy)

10 minute cool-down

8 miles

10K pace+ 40 sec.

Distance:  20 miles Pace: PMP +30 sec./mile
3 Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

6 x 800m (1:30 RI)

10 minute cool-down

1 mile easy

5 mile run @ Tempo pace

Distance: 13 miles Pace: PMP
2 Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

5 x 1K (400m RI)

10 minute cool-down

2  miles easy,

3  miles @ Tempo pace

1 mile easy

Distance: 8 – 10 miles Pace: PMP
Race    Week Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

6 x 400 (400m RI)

10 minute cool-down

 

3 mile run @ PMP

Marathon Day Distance: 26.2miles Pace:  Marathon Pace

 

More info:

http://www.runnersworld.com/race-training/run-your-best-marathon-with-less-training

 

Μοιραστείτε το...Share on FacebookTweet about this on TwitterShare on Google+Digg thisShare on LinkedInPin on PinterestBuffer this pageFlattr the authorShare on RedditShare on StumbleUponShare on VKPrint this pageEmail this to someone

ΧΡΥΣΟΣ ΧΟΡΗΓΟΣ


ΜΕΓΑΛΟΙ ΧΟΡΗΓΟΙ


ΧΟΡΗΓΟΙ


ΧΟΡΗΓΟΙ ΕΠΙΚΟΙΝΩΝΙΑΣ


Plugin by:aAM