Endurance sports nutrition advice to help you fend off injuries
No matter how good your half-marathon training, marathon training, or triathlon training makes you feel, it still increases your risk of injury. But by ensuring that your endurance sports nutrition plan includes enough calories on a daily basis, you can help keep injuries at bay. That’s because, as it turns out, the worst nutritional mistake you can make with regard to injury prevention is to eat too few calories. When your body doesn’t get enough calories to meet all of its tissue maintenance and energy needs, it will enter a catabolic state—which means your muscles begin eating themselves. Consequently, catabolism compromises your body’s ability to repair tissue damage incurred during workouts, which slows muscle recovery and increases your risk of injury.
How do you know if you’re eating enough? No need to obsessively count calories. Instead, monitor your workout performance, your body weight, and your body composition. When you’re not eating enough, the first indication is likely to be a decline in your workout performance. And when you’re in a catabolic state, your body weight will go down while your body-fat percentage remains the same, indicating that you’re losing muscle, not fat.
Posted Friday, February 26, 2010 by
Matt Fitzgerald
Tips on running downhill for those in 10K training, half-marathon training, or marathon training
The most famous feature of the Boston Marathon racecourse is Heartbreak Hill, a climb of 88 feet over 0.6 miles that begins just past the 20-mile mark of the race. (See my previous blog Time to Climb with tips on uphill training.) But the most challenging feature of the Boston course is probably its extensive downhill sections, including a 150-foot plummet in the first mile.
While running downhill generally feels easier and is less taxing on the metabolic and cardiovascular systems than level or uphill running, it subjects the tissues of the lower extremities to significantly more strain. This strain causes muscle damage, soreness, and neuromuscular fatigue that can cripple runners later in a run or race. Runners who enter races that have extensive downhill sections without including specific preparation for this challenge in their 10K training, half-marathon training, or marathon training seldom run as well as they hope to run.
The Downside of Downhills
The specific nature of the strain imposed by downhill running is called eccentric loading. An eccentric load occurs when an outside force tries to stretch a muscle as the muscle itself tries to resist that stretch by contracting. Eccentric loading takes place every time your foot makes contact with the ground when you run. The quadriceps muscles on the front of the thigh are subjected to the greatest eccentric loading. When your foot strikes the ground, impact forces try to make your knee buckle. Unconsciously, you contract your quadriceps to stabilize your knee and remain upright. But your knee does flex and your quads do stretch a bit when you land, so those muscles are essentially pulled in two directions simultaneously. This strain causes microscopic trauma to the muscle fibers. While eccentric loading occurs on all gradients, it is much greater when you are running downhill.
There are two consequences of the strain of running downhill. First, it limits performance and causes fatigue to occur more quickly in runners who are unaccustomed to downhill running. A recent French study found that runners were able to sustain 97 percent of their maximum 60-meter sprint speed in a set of 10 sprints on a neutral gradient, but only 95 percent of their maximum 60-meter sprint speed in a set of 10 sprints on a 4.7 percent downhill gradient. The reason appears to be that the greater eccentric loading associated with sprinting downhill triggered a protective neuromuscular inhibition—in other words, the brain refused to drive the muscles as hard as it could have to protect the legs from excessive strain.
The second consequence of the strain associated with running downhill is delayed-onset muscle soreness (DOMS). Indeed, when exercise physiologists wish to study exercise-induced muscle damage and DOMS, they almost always use downhill running to cause damage and soreness, because it does so more effectively than most other kinds of exercise.
Practice Makes Perfect
Fortunately, it’s been shown that including downhill running in your 10K training, half-marathon training, or marathon training will greatly increase both fatigue resistance and eccentric loading tolerance. In fact, a single downhill run that is extreme enough to cause significant soreness provides a protective effect that lasts up to two months.
But you need more than just one downhill workout to improve downhill running efficiency and to overcome the neuromuscular inhibition that limits downhill running performance. So, when preparing for Boston, or any downhill course, include downhill training in your weekly long run. Start with just a mile or so of downhill running in your first long run and include at least 10 total miles of downhill running in your “peak” long run two to three weeks before race day.
Finding routes that accommodate this type of training may be a challenge in itself. One option is to organize a point-to-point run that starts high and ends low. U.S. Olympian Rod DeHaven used to prop up the back end of a treadmill and run as long as 16 straight miles downhill while preparing for the 2001 Boston Marathon, in which he finished sixth in 2:12:41.
The most famous feature of the Boston Marathon racecourse is Heartbreak Hill, a climb of 88 feet over 0.6 miles that begins just past the 20-mile mark of the race. (See my previous blog Time to Climb with tips on uphill training.) But the most challenging feature of the Boston course is probably its extensive downhill sections, including a 150-foot plummet in the first mile.
While running downhill generally feels easier and is less taxing on the metabolic and cardiovascular systems than level or uphill running, it subjects the tissues of the lower extremities to significantly more strain. This strain causes muscle damage, soreness, and neuromuscular fatigue that can cripple runners later in a run or race. Runners who enter races that have extensive downhill sections without including specific preparation for this challenge in their 10K training, half-marathon training, or marathon training seldom run as well as they hope to run.
The Downside of Downhills
The specific nature of the strain imposed by downhill running is called eccentric loading. An eccentric load occurs when an outside force tries to stretch a muscle as the muscle itself tries to resist that stretch by contracting. Eccentric loading takes place every time your foot makes contact with the ground when you run. The quadriceps muscles on the front of the thigh are subjected to the greatest eccentric loading. When your foot strikes the ground, impact forces try to make your knee buckle. Unconsciously, you contract your quadriceps to stabilize your knee and remain upright. But your knee does flex and your quads do stretch a bit when you land, so those muscles are essentially pulled in two directions simultaneously. This strain causes microscopic trauma to the muscle fibers. While eccentric loading occurs on all gradients, it is much greater when you are running downhill.
There are two consequences of the strain of running downhill. First, it limits performance and causes fatigue to occur more quickly in runners who are unaccustomed to downhill running. A recent French study found that runners were able to sustain 97 percent of their maximum 60-meter sprint speed in a set of 10 sprints on a neutral gradient, but only 95 percent of their maximum 60-meter sprint speed in a set of 10 sprints on a 4.7 percent downhill gradient. The reason appears to be that the greater eccentric loading associated with sprinting downhill triggered a protective neuromuscular inhibition—in other words, the brain refused to drive the muscles as hard as it could have to protect the legs from excessive strain.
The second consequence of the strain associated with running downhill is delayed-onset muscle soreness (DOMS). Indeed, when exercise physiologists wish to study exercise-induced muscle damage and DOMS, they almost always use downhill running to cause damage and soreness, because it does so more effectively than most other kinds of exercise.
Practice Makes Perfect
Fortunately, it’s been shown that including downhill running in your 10K training, half-marathon training, or marathon training will greatly increase both fatigue resistance and eccentric loading tolerance. In fact, a single downhill run that is extreme enough to cause significant soreness provides a protective effect that lasts up to two months.
But you need more than just one downhill workout to improve downhill running efficiency and to overcome the neuromuscular inhibition that limits downhill running performance. So, when preparing for Boston, or any downhill course, include downhill training in your weekly long run. Start with just a mile or so of downhill running in your first long run and include at least 10 total miles of downhill running in your “peak” long run two to three weeks before race day.
Finding routes that accommodate this type of training may be a challenge in itself. One option is to organize a point-to-point run that starts high and ends low. U.S. Olympian Rod DeHaven used to prop up the back end of a treadmill and run as long as 16 straight miles downhill while preparing for the 2001 Boston Marathon, in which he finished sixth in 2:12:41.
Posted Tuesday, February 23, 2010 by
Jane Hahn
Advice for those in 10K training, half-marathon training, or marathon training
Slap, slap, slap, slap. If you’re a heavy heel striker, you’re probably familiar with this sound—since it likely accompanies every step you take as you run. That’s because heel strikers land each footfall hard on their heel, with their toes up and their foot out in front of their hips. The “slap” then follows as the forefoot smacks down onto the pavement a split-second later.
Landing heel first when you run is not only loud—it’s inefficient. It’s like driving your car with the emergency brake on. You essentially “brake” your stride momentarily with every heel strike. And since all that slap, slap, slapping adds up over the miles of your 10K training, half-marathon training, or marathon training, heavy heel strikers can be more prone to injury too.
The most efficient runners hit the ground at midfoot. And while not all heel strikers can transform themselves into midfoot strikers, many can. A good way to begin the change is to practice running with a slight forward lean—not from the waist but from the pelvis. In other words, tilt your whole body slightly forward as though you’re running downhill, but be sure to keep your spine and pelvis aligned. This will encourage you to plant your foot flat and underneath your hips, instead of toes-up and in front of your hips.
Slap, slap, slap, slap. If you’re a heavy heel striker, you’re probably familiar with this sound—since it likely accompanies every step you take as you run. That’s because heel strikers land each footfall hard on their heel, with their toes up and their foot out in front of their hips. The “slap” then follows as the forefoot smacks down onto the pavement a split-second later.
Landing heel first when you run is not only loud—it’s inefficient. It’s like driving your car with the emergency brake on. You essentially “brake” your stride momentarily with every heel strike. And since all that slap, slap, slapping adds up over the miles of your 10K training, half-marathon training, or marathon training, heavy heel strikers can be more prone to injury too.
The most efficient runners hit the ground at midfoot. And while not all heel strikers can transform themselves into midfoot strikers, many can. A good way to begin the change is to practice running with a slight forward lean—not from the waist but from the pelvis. In other words, tilt your whole body slightly forward as though you’re running downhill, but be sure to keep your spine and pelvis aligned. This will encourage you to plant your foot flat and underneath your hips, instead of toes-up and in front of your hips.
Posted Friday, February 19, 2010 by
Matt Fitzgerald
Hill workouts to enhance your cycling training, 10K training, marathon training, or triathlon training
Cycling and running uphill are different from cycling and running on the flats. Going uphill requires more strength, and the cost of carrying extra body weight is multiplied on climbs. That’s why there are climbing specialists in cycling and running—and those who dread hills.
Including some hill work in your cycling and running is essential preparation for climbing in races. It’s also a great fitness builder even if you never race on hilly routes. Here’s a quick overview of the various ways to incorporate hill work into your cycling training, 10K training, marathon training, or triathlon training.
Hills On the Bike
Short Climbs: One of the most painful, yet effective, cycling workouts is short hill climbs, which typically consist of repeated efforts of 30 seconds to 5 minutes uphill at a very high intensity. Very short hill climbs (30 seconds) are terrific power builders, while slightly longer climbs increase VO2max, strength, high-intensity fatigue resistance, and pain threshold.
Sample Short Climb Workout #1: Warm up with 10 to 20 minutes of easy spinning. Ride 10 x 1 minute hard uphill. Coast back down the hill for recovery. Cool down with 10 to 20 minutes of easy spinning.
Sample Short Climb Workout #2: Warm up with 10 to 20 minutes of easy spinning. Ride 5 x 3 minutes hard uphill. Coast back down the hill for recovery. Cool down with 10 to 20 minutes of easy spinning.
Long Climbs: Sustained climbs in training are good practice for sustained climbs in races and are also an effective way to work within the range of intensity that is generally associated with racing. You can perform multiple climbs of moderate duration (2 to 3 x 8 to 12 minutes) or, if you have a mountain handy in your area, one long climb all the way to the summit. Some cyclists even like to use a particular long climb as a fitness test, riding up it as fast as possible every once in a while to measure improvement.
Hilly Long Rides: Some of your weekend long rides should be done on the hilliest route you can find in your area. A 50-mile ride on a hilly route is far more taxing and provides a greater endurance-boosting stimulus than a ride of equal distance on the flats.
Hills On the Run
Hill Sprints: A true sprint is a very short, absolute top-end effort. Hill sprints have become popular among competitive runners in recent years as a specific strength and power builder. To do them, run 10 seconds all-out up a steep hill. Walk slowly back down to your starting point and repeat. If it’s been a while since you last sprinted, start by doing just one hill sprint immediately after finishing an easy run. This will “inoculate” your muscles and joints against pulls and strains. Wait three or four days, then do two sprints after an easy run. Gradually build up to 6 to 10 sprints twice a week.
Hill Repetitions: Hill repetitions are essentially speed intervals performed on a slope. Like speed intervals, hill repetitions increase VO2max, high-intensity fatigue resistance, and running economy, but they also build strength. As with short climbs on the bike, a variety of formats are possible. You can run really fast intervals lasting as little as 30 seconds, or three-minute intervals at something closer to a 5K race effort, or something in between.
Downhill Running: While cycling downhill is much easier than cycling uphill, running downhill is actually harder than running uphill because it subjects the body to more musculoskeletal strain. So adding some downhill running to your 10K training, half-marathon training, marathon training, or triathlon training is a great way to increase your body’s tolerance for repetitive impact—as well as prepare you for the rigors of downhill racing. In my next post, I’ll give specific tips on how to incorporate downhill running into your training, so stay tuned.
Cycling and running uphill are different from cycling and running on the flats. Going uphill requires more strength, and the cost of carrying extra body weight is multiplied on climbs. That’s why there are climbing specialists in cycling and running—and those who dread hills.
Including some hill work in your cycling and running is essential preparation for climbing in races. It’s also a great fitness builder even if you never race on hilly routes. Here’s a quick overview of the various ways to incorporate hill work into your cycling training, 10K training, marathon training, or triathlon training.
Hills On the Bike
Short Climbs: One of the most painful, yet effective, cycling workouts is short hill climbs, which typically consist of repeated efforts of 30 seconds to 5 minutes uphill at a very high intensity. Very short hill climbs (30 seconds) are terrific power builders, while slightly longer climbs increase VO2max, strength, high-intensity fatigue resistance, and pain threshold.
Sample Short Climb Workout #1: Warm up with 10 to 20 minutes of easy spinning. Ride 10 x 1 minute hard uphill. Coast back down the hill for recovery. Cool down with 10 to 20 minutes of easy spinning.
Sample Short Climb Workout #2: Warm up with 10 to 20 minutes of easy spinning. Ride 5 x 3 minutes hard uphill. Coast back down the hill for recovery. Cool down with 10 to 20 minutes of easy spinning.
Long Climbs: Sustained climbs in training are good practice for sustained climbs in races and are also an effective way to work within the range of intensity that is generally associated with racing. You can perform multiple climbs of moderate duration (2 to 3 x 8 to 12 minutes) or, if you have a mountain handy in your area, one long climb all the way to the summit. Some cyclists even like to use a particular long climb as a fitness test, riding up it as fast as possible every once in a while to measure improvement.
Hilly Long Rides: Some of your weekend long rides should be done on the hilliest route you can find in your area. A 50-mile ride on a hilly route is far more taxing and provides a greater endurance-boosting stimulus than a ride of equal distance on the flats.
Hills On the Run
Hill Sprints: A true sprint is a very short, absolute top-end effort. Hill sprints have become popular among competitive runners in recent years as a specific strength and power builder. To do them, run 10 seconds all-out up a steep hill. Walk slowly back down to your starting point and repeat. If it’s been a while since you last sprinted, start by doing just one hill sprint immediately after finishing an easy run. This will “inoculate” your muscles and joints against pulls and strains. Wait three or four days, then do two sprints after an easy run. Gradually build up to 6 to 10 sprints twice a week.
Hill Repetitions: Hill repetitions are essentially speed intervals performed on a slope. Like speed intervals, hill repetitions increase VO2max, high-intensity fatigue resistance, and running economy, but they also build strength. As with short climbs on the bike, a variety of formats are possible. You can run really fast intervals lasting as little as 30 seconds, or three-minute intervals at something closer to a 5K race effort, or something in between.
Downhill Running: While cycling downhill is much easier than cycling uphill, running downhill is actually harder than running uphill because it subjects the body to more musculoskeletal strain. So adding some downhill running to your 10K training, half-marathon training, marathon training, or triathlon training is a great way to increase your body’s tolerance for repetitive impact—as well as prepare you for the rigors of downhill racing. In my next post, I’ll give specific tips on how to incorporate downhill running into your training, so stay tuned.
Posted Thursday, February 11, 2010 by
Matt Fitzgerald
How adequate sleep can enhance your half-marathon training, marathon training, or triathlon training
Nothing promotes muscle recovery—and full-body recovery—from the stress of exercise like good old-fashioned sleep. In fact, lack of adequate sleep is itself a stressor, so if you consistently under-sleep, you will not recover from your workouts as quickly and you will also be unable to handle as much marathon training or triathlon training as you could handle if you did sleep adequately.
Consider this: As few as four nights of partial sleep deprivation result in skyrocketing levels of the stress hormone cortisol, which inhibits muscle recovery and repair. In addition, research in non-athletes has shown that short-term partial sleep deprivation increases circulating levels of C-reactive protein, a biomarker of inflammation. Therefore, the muscle damage-related inflammation often caused by training is likely to be exacerbated by inadequate sleep.
Muscle Recovery Aside
The impact sleep has on athletic performance doesn’t stop with recovery. Insufficient sleep reduces the body’s ability to process glucose, and therefore to produce energy. Human growth hormone, the muscle-building hormone that plays the biggest role in rebuilding tissue after exercise, requires sleep for full activation, so the less sleep you get, the less muscle you wake up with. Sleep loss also weakens the immune system by reducing the activity of interleukins, molecules involved in signaling between cells of the immune system.
The latest neuroscience suggests that sleep even plays a crucial role in relation to motor skill refinements—such as those that make you a more efficient swimmer, cyclist, and runner. During sleep, the brain’s motor center appears to “practice” movements performed by the body during the day. So, in a sense, if you miss out on sleep, you miss out on some of your training.
The Pros and Pillow Time
Looking for real-world evidence that endurance training increases sleep needs? Take a poll and you’ll find that most elite endurance athletes sleep a lot. Marathoner Deena Kastor sleeps 10 hours a night and takes a two-hour nap every afternoon. Most amateur endurance athletes find that their sleep needs increase as their training load does. This may be because exercise causes the muscles to release particular cytokines that induce sleepiness and prolong sleep.
The effect of exercise on sleep needs, however, has been little researched. Some athletes go by propound rules of thumb, such as the suggestion that every mile a runner runs each week increases his sleep needs by 10 minutes per night. But there is no scientific basis for these formulas. They may be accurate for everyone, or just some people, or nobody. We just don’t know.
Snooze So You Don’t Lose
So how do you determine how much sleep is enough? Sleep experts believe that there is a high degree of variation in sleep needs between individuals. It’s best to sleep until you are “slept out,” regardless of how much time it takes. In other words, you should sleep long enough so that you awaken spontaneously in the morning and couldn’t sleep more if you tried. And you will probably find that it takes longer to sleep yourself out when your marathon training or triathlon training is in high gear. Quite simply: Trust your body and do as it tells you.
Nothing promotes muscle recovery—and full-body recovery—from the stress of exercise like good old-fashioned sleep. In fact, lack of adequate sleep is itself a stressor, so if you consistently under-sleep, you will not recover from your workouts as quickly and you will also be unable to handle as much marathon training or triathlon training as you could handle if you did sleep adequately.
Consider this: As few as four nights of partial sleep deprivation result in skyrocketing levels of the stress hormone cortisol, which inhibits muscle recovery and repair. In addition, research in non-athletes has shown that short-term partial sleep deprivation increases circulating levels of C-reactive protein, a biomarker of inflammation. Therefore, the muscle damage-related inflammation often caused by training is likely to be exacerbated by inadequate sleep.
Muscle Recovery Aside
The impact sleep has on athletic performance doesn’t stop with recovery. Insufficient sleep reduces the body’s ability to process glucose, and therefore to produce energy. Human growth hormone, the muscle-building hormone that plays the biggest role in rebuilding tissue after exercise, requires sleep for full activation, so the less sleep you get, the less muscle you wake up with. Sleep loss also weakens the immune system by reducing the activity of interleukins, molecules involved in signaling between cells of the immune system.
The latest neuroscience suggests that sleep even plays a crucial role in relation to motor skill refinements—such as those that make you a more efficient swimmer, cyclist, and runner. During sleep, the brain’s motor center appears to “practice” movements performed by the body during the day. So, in a sense, if you miss out on sleep, you miss out on some of your training.
The Pros and Pillow Time
Looking for real-world evidence that endurance training increases sleep needs? Take a poll and you’ll find that most elite endurance athletes sleep a lot. Marathoner Deena Kastor sleeps 10 hours a night and takes a two-hour nap every afternoon. Most amateur endurance athletes find that their sleep needs increase as their training load does. This may be because exercise causes the muscles to release particular cytokines that induce sleepiness and prolong sleep.
The effect of exercise on sleep needs, however, has been little researched. Some athletes go by propound rules of thumb, such as the suggestion that every mile a runner runs each week increases his sleep needs by 10 minutes per night. But there is no scientific basis for these formulas. They may be accurate for everyone, or just some people, or nobody. We just don’t know.
Snooze So You Don’t Lose
So how do you determine how much sleep is enough? Sleep experts believe that there is a high degree of variation in sleep needs between individuals. It’s best to sleep until you are “slept out,” regardless of how much time it takes. In other words, you should sleep long enough so that you awaken spontaneously in the morning and couldn’t sleep more if you tried. And you will probably find that it takes longer to sleep yourself out when your marathon training or triathlon training is in high gear. Quite simply: Trust your body and do as it tells you.
Posted Tuesday, February 9, 2010 by
Jane Hahn
Endurance sports nutrition advice to help you meet your daily calorie and fluid requirements
It’s probably pretty obvious to you that your half-marathon training, marathon training, or triathlon training ups your food and fluid needs. I know my hunger and thirst certainly increase in direct proportion to my mileage. But compared to your non-athletic friends, how much more food and drink do you really need? Check out the following, which provides a comparison of the approximate one-day calorie and water needs of a 150-pound person who does not exercise and a 150-pound person who completes one hour of moderate-intensity aerobic exercise in a warm (70 degrees) environment. (Note that hydration needs can be met through pure water, other drinks such as fruit juice, and water-containing foods.) This listing gives you a ballpark estimate of what your endurance sports nutrition plan should contain to keep you optimally fueled.
150-Pound Non-Athlete’s Daily Needs:
2,000 calories & 75 ounces of fluid
150-Pound Endurance Athlete’s Daily Needs:
2,775 calories & 87 ounces of fluid
It’s probably pretty obvious to you that your half-marathon training, marathon training, or triathlon training ups your food and fluid needs. I know my hunger and thirst certainly increase in direct proportion to my mileage. But compared to your non-athletic friends, how much more food and drink do you really need? Check out the following, which provides a comparison of the approximate one-day calorie and water needs of a 150-pound person who does not exercise and a 150-pound person who completes one hour of moderate-intensity aerobic exercise in a warm (70 degrees) environment. (Note that hydration needs can be met through pure water, other drinks such as fruit juice, and water-containing foods.) This listing gives you a ballpark estimate of what your endurance sports nutrition plan should contain to keep you optimally fueled.
150-Pound Non-Athlete’s Daily Needs:
2,000 calories & 75 ounces of fluid
150-Pound Endurance Athlete’s Daily Needs:
2,775 calories & 87 ounces of fluid
Posted Thursday, February 4, 2010 by
Matt Fitzgerald
Shift your marathon training into high gear with this program for experienced runners
Many people run marathons just to complete the 26.2-mile distance—and good for them. The beginner marathon training plan I posted last week is perfect to accomplish this goal. But if you’ve already got a few marathons under your belt, and you now want to markedly improve your performance, check out the following advanced marathon training plan.
Our 20-week advanced marathon training plan includes one rest day and six runs per week. Details on the eight workout types featured in the program precede the schedule. And just in case you’d rather focus your energies on the half-marathon distance, take a look at our beginner half-marathon training plan or our advanced half-marathon training plan. Regardless of the race distance and training level you choose, best of luck!
Easy Run: Run at a steady, comfortable pace.
Uphill Sprints: Run a relaxed 10-second sprint up a steep hill, walk back down to your starting point, and repeat until you have completed the prescribed number of repetitions.
Fartlek Run: Run the designated distance at a comfortable, steady pace that is interrupted by periodic 30-second bursts at 5K race pace. Spread out the bursts enough so that you are always fully recovered from the last one before you start the next.
Long Run: Run the designated distance at a steady, comfortable pace.
Tempo Run: Run the tempo portion of your tempo runs at a “comfortably hard” intensity (which is usually between half-marathon and 10K race pace for most runners).
Interval Run: Perform these workouts on a 400-meter track, if possible, or a flat, smooth stretch of road.
Moderate Run: Run steadily at a pace that is roughly 20 seconds per mile faster than your normal easy run pace.
Goal-Pace Run: Run the goal-pace portion of your goal-pace runs at your targeted race pace for the upcoming event. For example, if your goal is to run a sub-4:00 marathon, then your goal pace is 9:09 per mile.
20-Week Advanced Marathon Training Plan
Week 1
Monday: Rest
Tuesday: Easy Run: 4 miles
Wednesday: Easy Run: 4 miles
Thursday: Easy Run: 4 miles
Friday: Easy Run: 4 miles
Saturday: Easy Run: 3 miles
Sunday: Long Run: 5 miles
Week 2
Monday: Rest
Tuesday: Easy Run: 4 miles + 2 x 10-second Uphill Sprints
Wednesday: Easy Run: 4 miles
Thursday: Fartlek Run: 5 miles easy with 4 x 30-second bursts @ 5k pace
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 6 miles
Week 3
Monday: Rest
Tuesday: Easy Run: 4 miles + 3 x 10-second Uphill Sprints
Wednesday: Easy Run: 4 miles
Thursday: Fartlek Run: 6 miles easy with 6 x 30-second bursts @ 5k pace
Friday: Easy Run: 6 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 7 miles
Week 4
Monday: Rest
Tuesday: Easy Run: 4 miles + 2 x 10-second Uphill Sprints
Wednesday: Easy Run: 5 miles
Thursday: Fartlek Run: 4 miles easy with 6 x 30-second bursts @ 5k pace
Friday: Easy Run: 6 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 9 miles
Week 5
Monday: Rest
Tuesday: Easy Run: 6 miles + 3 x 10-second Uphill Sprints
Wednesday: Easy Run: 5 miles
Thursday: Fartlek Run: 6 miles easy with 8 x 30-second bursts @ 5K pace
Friday: Easy Run: 5 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 11 miles
Week 6
Monday: Rest
Tuesday: Easy Run: 4 miles + 4 x 10-second Uphill Sprints
Wednesday: Easy Run: 4 miles
Thursday: Fartlek Run: 5 miles easy with 8 x 30-second bursts @ 5K pace
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 8 miles
Week 7
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 10 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 6 miles
Thursday: Fartlek Run: 4 miles easy with 8 x 30-second bursts @ 5K pace
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 13 miles
Week 8
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 12 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 6 miles
Thursday: Interval Run: 1 mile easy, 4 x 800 meters @ 5K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 15 miles
Week 9
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 15 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 5 x 800 meters @ 5K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 17 miles
Week 10
Monday: Rest
Tuesday: Moderate Run: 5 miles
Wednesday: Easy Run: 6 miles
Thursday: Easy Run: 6 miles + 4 x 100-meter Uphill Sprints
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 12 miles
Week 11
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 16 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 6 x 800 meters @ 5K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 18 miles
Week 12
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 18 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 3 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 20 miles
Week 13
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 20 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 4 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Goal-Pace Run: 4 miles easy, 8 miles @ goal pace
Week 14
Monday: Rest
Tuesday: Moderate Run: 5 miles
Wednesday: Easy Run: 6 miles
Thursday: Easy Run: 6 miles + 5 x 100-meter Uphill Sprints
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 22 miles
Week 15
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 24 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 4 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 7 miles
Sunday: Goal-Pace Run: 4 miles easy, 10 miles @ goal pace
Week 16
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 26 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 6 miles
Thursday: Interval Run: 1 mile easy, 5 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 15 miles
Week 17
Monday: Rest
Tuesday: Moderate Run: 5 miles
Wednesday: Easy Run: 6 miles
Thursday: Easy Run: 6 miles + 6 x 100-meter Uphill Sprints
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Goal-Pace Run: 4 miles easy, 12 miles @ goal pace
Week 18
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 30 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 4 miles
Thursday: Interval Run: 1 mile easy, 6 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 22 miles
Week 19
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 20 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 6 miles
Thursday: Interval Run: 1 mile easy, 5 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 7 miles
Sunday: Long Run: 14 miles
Week 20
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 10 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 2 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 4 miles
Saturday: Rest
Sunday: Marathon!
Many people run marathons just to complete the 26.2-mile distance—and good for them. The beginner marathon training plan I posted last week is perfect to accomplish this goal. But if you’ve already got a few marathons under your belt, and you now want to markedly improve your performance, check out the following advanced marathon training plan.
Our 20-week advanced marathon training plan includes one rest day and six runs per week. Details on the eight workout types featured in the program precede the schedule. And just in case you’d rather focus your energies on the half-marathon distance, take a look at our beginner half-marathon training plan or our advanced half-marathon training plan. Regardless of the race distance and training level you choose, best of luck!
Easy Run: Run at a steady, comfortable pace.
Uphill Sprints: Run a relaxed 10-second sprint up a steep hill, walk back down to your starting point, and repeat until you have completed the prescribed number of repetitions.
Fartlek Run: Run the designated distance at a comfortable, steady pace that is interrupted by periodic 30-second bursts at 5K race pace. Spread out the bursts enough so that you are always fully recovered from the last one before you start the next.
Long Run: Run the designated distance at a steady, comfortable pace.
Tempo Run: Run the tempo portion of your tempo runs at a “comfortably hard” intensity (which is usually between half-marathon and 10K race pace for most runners).
Interval Run: Perform these workouts on a 400-meter track, if possible, or a flat, smooth stretch of road.
Moderate Run: Run steadily at a pace that is roughly 20 seconds per mile faster than your normal easy run pace.
Goal-Pace Run: Run the goal-pace portion of your goal-pace runs at your targeted race pace for the upcoming event. For example, if your goal is to run a sub-4:00 marathon, then your goal pace is 9:09 per mile.
20-Week Advanced Marathon Training Plan
Week 1
Monday: Rest
Tuesday: Easy Run: 4 miles
Wednesday: Easy Run: 4 miles
Thursday: Easy Run: 4 miles
Friday: Easy Run: 4 miles
Saturday: Easy Run: 3 miles
Sunday: Long Run: 5 miles
Week 2
Monday: Rest
Tuesday: Easy Run: 4 miles + 2 x 10-second Uphill Sprints
Wednesday: Easy Run: 4 miles
Thursday: Fartlek Run: 5 miles easy with 4 x 30-second bursts @ 5k pace
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 6 miles
Week 3
Monday: Rest
Tuesday: Easy Run: 4 miles + 3 x 10-second Uphill Sprints
Wednesday: Easy Run: 4 miles
Thursday: Fartlek Run: 6 miles easy with 6 x 30-second bursts @ 5k pace
Friday: Easy Run: 6 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 7 miles
Week 4
Monday: Rest
Tuesday: Easy Run: 4 miles + 2 x 10-second Uphill Sprints
Wednesday: Easy Run: 5 miles
Thursday: Fartlek Run: 4 miles easy with 6 x 30-second bursts @ 5k pace
Friday: Easy Run: 6 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 9 miles
Week 5
Monday: Rest
Tuesday: Easy Run: 6 miles + 3 x 10-second Uphill Sprints
Wednesday: Easy Run: 5 miles
Thursday: Fartlek Run: 6 miles easy with 8 x 30-second bursts @ 5K pace
Friday: Easy Run: 5 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 11 miles
Week 6
Monday: Rest
Tuesday: Easy Run: 4 miles + 4 x 10-second Uphill Sprints
Wednesday: Easy Run: 4 miles
Thursday: Fartlek Run: 5 miles easy with 8 x 30-second bursts @ 5K pace
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 8 miles
Week 7
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 10 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 6 miles
Thursday: Fartlek Run: 4 miles easy with 8 x 30-second bursts @ 5K pace
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 13 miles
Week 8
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 12 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 6 miles
Thursday: Interval Run: 1 mile easy, 4 x 800 meters @ 5K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 15 miles
Week 9
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 15 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 5 x 800 meters @ 5K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 17 miles
Week 10
Monday: Rest
Tuesday: Moderate Run: 5 miles
Wednesday: Easy Run: 6 miles
Thursday: Easy Run: 6 miles + 4 x 100-meter Uphill Sprints
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 12 miles
Week 11
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 16 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 6 x 800 meters @ 5K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 18 miles
Week 12
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 18 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 3 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 20 miles
Week 13
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 20 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 4 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Goal-Pace Run: 4 miles easy, 8 miles @ goal pace
Week 14
Monday: Rest
Tuesday: Moderate Run: 5 miles
Wednesday: Easy Run: 6 miles
Thursday: Easy Run: 6 miles + 5 x 100-meter Uphill Sprints
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 22 miles
Week 15
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 24 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 4 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 7 miles
Sunday: Goal-Pace Run: 4 miles easy, 10 miles @ goal pace
Week 16
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 26 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 6 miles
Thursday: Interval Run: 1 mile easy, 5 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 15 miles
Week 17
Monday: Rest
Tuesday: Moderate Run: 5 miles
Wednesday: Easy Run: 6 miles
Thursday: Easy Run: 6 miles + 6 x 100-meter Uphill Sprints
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Goal-Pace Run: 4 miles easy, 12 miles @ goal pace
Week 18
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 30 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 4 miles
Thursday: Interval Run: 1 mile easy, 6 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 22 miles
Week 19
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 20 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 6 miles
Thursday: Interval Run: 1 mile easy, 5 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 7 miles
Sunday: Long Run: 14 miles
Week 20
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 10 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 2 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 4 miles
Saturday: Rest
Sunday: Marathon!
Posted Friday, January 29, 2010 by
Matt Fitzgerald
A sports nutrition technique to get the most out of your half-marathon training, marathon training, or triathlon training
There was a time when coaches withheld water from athletes during training to “toughen them up.” Now we know better. Allowing athletes to become dehydrated in training does nothing except harm their performance. There is, however, new evidence that the old-school logic of toughening up athletes through deprivation may be valid when applied to carbohydrate intake in training.
Recent studies indicate that while consuming carbohydrate during exercise does enhance immediate performance, it can also inhibit some of the body’s beneficial adaptations to training. By contrast, exercising in a carbohydrate-depleted state, which makes workouts tougher for the body, stimulates a stronger fitness-boosting physiological response.
Explaining This Sports Nutrition Finding
In a newly published study, researchers from McMaster University showed that, compared to exercise in a state of normal carbohydrate fueling, exercise in a carbohydrate-depleted state might increase the capacity of the muscle cells to burn fuels aerobically by boosting the production of mitochondria. The mitochondria are tiny organelles within muscle cells where aerobic metabolism occurs. Increased mitochondrial density is one of the most important performance-enhancing effects of aerobic exercise.
As part of this new study, ten men performed a workout consisting of 4 x 5 minutes at high intensity on stationary bikes. They completed this workout twice on the same day with three hours of recovery between sessions. One week later, this double-workout protocol was repeated. In the first trial, half the men were given a high carbohydrate drink after the morning workout, while the others were given a zero-calorie placebo drink that ensured the men were in a carbohydrate-depleted state for the second workout. In the second trial, the drinks were switched.
The authors of the study found increased levels of a compound known as p38 MAPK that is involved in mitochondrial biogenesis following the afternoon workouts that were performed in a carbohydrate-depleted state. This finding suggests that p38 MAPK is a nutrient-sensitive signaling molecule that is most active when exercise is performed in a carbohydrate-depleted state.
Further Sports Nutrition Evidence
Other research has shown that exercise in a carbohydrate-depleted state is beneficial in another way. Interleukin-6 (IL-6) is an immune system agent and large amounts of it are released into the bloodstream by the muscles and the brain during exercise. IL-6 is believed to facilitate many of the body’s post-workout fitness gains, ranging from increased fat burning capacity to greater resistance to muscle damage.
The primary trigger for IL-6 release during exercise is glycogen (i.e. muscle carbohydrate) depletion. So it follows that training in a glycogen-depleted state will tend to produce stronger training adaptations than training in a glycogen-replete state. Studies have shown that the muscles produce much less IL-6 when carbohydrate is consumed during exercise.
Incorporating Under-Fueling Into Your Endurance Sports Nutrition Plan
Despite the findings of these studies, it would be overreaching to conclude that athletes should consistently avoid consuming carbohydrate during and immediately after workouts. While intentional under-fueling may have the benefit of boosting the body’s fitness response to workouts, there are other benefits that come from consuming carbohydrate during and after workouts—namely, better performance and faster recovery. So, until more research is performed to determine the optimal balance of normally fueled and carbohydrate-depleted workouts, it is probably best only to pick certain workouts to perform in a carbohydrate-depleted state, either by not taking in carbohydrate during them or by not taking in carbohydrate immediately afterward, or both.
There was a time when coaches withheld water from athletes during training to “toughen them up.” Now we know better. Allowing athletes to become dehydrated in training does nothing except harm their performance. There is, however, new evidence that the old-school logic of toughening up athletes through deprivation may be valid when applied to carbohydrate intake in training.
Recent studies indicate that while consuming carbohydrate during exercise does enhance immediate performance, it can also inhibit some of the body’s beneficial adaptations to training. By contrast, exercising in a carbohydrate-depleted state, which makes workouts tougher for the body, stimulates a stronger fitness-boosting physiological response.
Explaining This Sports Nutrition Finding
In a newly published study, researchers from McMaster University showed that, compared to exercise in a state of normal carbohydrate fueling, exercise in a carbohydrate-depleted state might increase the capacity of the muscle cells to burn fuels aerobically by boosting the production of mitochondria. The mitochondria are tiny organelles within muscle cells where aerobic metabolism occurs. Increased mitochondrial density is one of the most important performance-enhancing effects of aerobic exercise.
As part of this new study, ten men performed a workout consisting of 4 x 5 minutes at high intensity on stationary bikes. They completed this workout twice on the same day with three hours of recovery between sessions. One week later, this double-workout protocol was repeated. In the first trial, half the men were given a high carbohydrate drink after the morning workout, while the others were given a zero-calorie placebo drink that ensured the men were in a carbohydrate-depleted state for the second workout. In the second trial, the drinks were switched.
The authors of the study found increased levels of a compound known as p38 MAPK that is involved in mitochondrial biogenesis following the afternoon workouts that were performed in a carbohydrate-depleted state. This finding suggests that p38 MAPK is a nutrient-sensitive signaling molecule that is most active when exercise is performed in a carbohydrate-depleted state.
Further Sports Nutrition Evidence
Other research has shown that exercise in a carbohydrate-depleted state is beneficial in another way. Interleukin-6 (IL-6) is an immune system agent and large amounts of it are released into the bloodstream by the muscles and the brain during exercise. IL-6 is believed to facilitate many of the body’s post-workout fitness gains, ranging from increased fat burning capacity to greater resistance to muscle damage.
The primary trigger for IL-6 release during exercise is glycogen (i.e. muscle carbohydrate) depletion. So it follows that training in a glycogen-depleted state will tend to produce stronger training adaptations than training in a glycogen-replete state. Studies have shown that the muscles produce much less IL-6 when carbohydrate is consumed during exercise.
Incorporating Under-Fueling Into Your Endurance Sports Nutrition Plan
Despite the findings of these studies, it would be overreaching to conclude that athletes should consistently avoid consuming carbohydrate during and immediately after workouts. While intentional under-fueling may have the benefit of boosting the body’s fitness response to workouts, there are other benefits that come from consuming carbohydrate during and after workouts—namely, better performance and faster recovery. So, until more research is performed to determine the optimal balance of normally fueled and carbohydrate-depleted workouts, it is probably best only to pick certain workouts to perform in a carbohydrate-depleted state, either by not taking in carbohydrate during them or by not taking in carbohydrate immediately afterward, or both.
Posted Thursday, January 28, 2010 by
Matt Fitzgerald
A simple program to get you started on your marathon training
If you’re looking to complete your first 26.2-miler, we’ve got the marathon training plan for you. Our beginner marathon training plan is 20 weeks long and includes four scheduled runs and two optional runs most weeks. While you can get fit enough to finish a marathon without doing the optional runs, keep in mind that daily exercise is required for optimal health, let alone optimal running performance. So do the optional runs or a cross-training activity such as bicycling if your schedule permits.
All of the runs in this beginner plan should be paced by feel. Try to complete each run at a steady, moderate pace. On days when you feel especially strong, feel free to run a little faster. On days when you feel flat, run as slow as necessary to feel at least somewhat comfortable.
Think you’re ready for an advanced marathon training plan? I’ll post one soon, so stay tuned. And for those of you interested in focusing on the half-marathon distance, check out my beginner half-marathon training plan and advanced half-marathon training plan.
20-Week Beginner Marathon Training Plan
Week 1
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 2 miles (optional)
Thursday: Run 2 miles
Friday: Run 3 miles
Saturday: Run 2 miles (optional)
Sunday: Run 4 miles
Week 2
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 3 miles
Friday: Run 3 miles
Saturday: Run 3 miles (optional)
Sunday: Run 5 miles
Week 3
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 4 miles
Friday: Run 3 miles
Saturday: Run 3 miles (optional)
Sunday: Run 6 miles
Week 4
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 3 miles
Friday: Run 3 miles
Saturday: Rest
Sunday: Run 8 miles
Week 5
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 9 miles
Week 6
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 8 miles
Week 7
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 10 miles
Week 8
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 11 miles
Week 9
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 9 miles
Week 10
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 12 miles
Week 11
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 13 miles
Week 12
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 14 miles
Week 13
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 9 miles
Week 14
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 15 miles
Week 15
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 6 miles
Saturday: Run 4 miles (optional)
Sunday: Run 16 miles
Week 16
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 10 miles
Week 17
Monday: Rest
Tuesday: Run 6 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 6 miles
Saturday: Run 4 miles (optional)
Sunday: Run 18 miles
Week 18
Monday: Rest
Tuesday: Run 6 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 8 miles
Friday: Run 6 miles
Saturday: Run 4 miles (optional)
Sunday: Run 20 miles
Week 19
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 6 miles
Saturday: Run 4 miles (optional)
Sunday: Run 12 miles
Week 20
Monday: Rest
Tuesday: Run 7 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 4 miles
Saturday: Rest
Sunday: Marathon!
If you’re looking to complete your first 26.2-miler, we’ve got the marathon training plan for you. Our beginner marathon training plan is 20 weeks long and includes four scheduled runs and two optional runs most weeks. While you can get fit enough to finish a marathon without doing the optional runs, keep in mind that daily exercise is required for optimal health, let alone optimal running performance. So do the optional runs or a cross-training activity such as bicycling if your schedule permits.
All of the runs in this beginner plan should be paced by feel. Try to complete each run at a steady, moderate pace. On days when you feel especially strong, feel free to run a little faster. On days when you feel flat, run as slow as necessary to feel at least somewhat comfortable.
Think you’re ready for an advanced marathon training plan? I’ll post one soon, so stay tuned. And for those of you interested in focusing on the half-marathon distance, check out my beginner half-marathon training plan and advanced half-marathon training plan.
20-Week Beginner Marathon Training Plan
Week 1
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 2 miles (optional)
Thursday: Run 2 miles
Friday: Run 3 miles
Saturday: Run 2 miles (optional)
Sunday: Run 4 miles
Week 2
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 3 miles
Friday: Run 3 miles
Saturday: Run 3 miles (optional)
Sunday: Run 5 miles
Week 3
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 4 miles
Friday: Run 3 miles
Saturday: Run 3 miles (optional)
Sunday: Run 6 miles
Week 4
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 3 miles
Friday: Run 3 miles
Saturday: Rest
Sunday: Run 8 miles
Week 5
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 9 miles
Week 6
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 8 miles
Week 7
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 10 miles
Week 8
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 11 miles
Week 9
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 9 miles
Week 10
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 12 miles
Week 11
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 13 miles
Week 12
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 14 miles
Week 13
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 9 miles
Week 14
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 15 miles
Week 15
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 6 miles
Saturday: Run 4 miles (optional)
Sunday: Run 16 miles
Week 16
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 10 miles
Week 17
Monday: Rest
Tuesday: Run 6 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 6 miles
Saturday: Run 4 miles (optional)
Sunday: Run 18 miles
Week 18
Monday: Rest
Tuesday: Run 6 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 8 miles
Friday: Run 6 miles
Saturday: Run 4 miles (optional)
Sunday: Run 20 miles
Week 19
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 6 miles
Saturday: Run 4 miles (optional)
Sunday: Run 12 miles
Week 20
Monday: Rest
Tuesday: Run 7 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 4 miles
Saturday: Rest
Sunday: Marathon!
Posted Tuesday, January 26, 2010 by
Jane Hahn
Turn a weakness into a strength this winter to boost your spring marathon training or triathlon training
Sure, the winter off-season can be looked at as a time of recovery. Without any races looming, there’s no pressing need to log the high mileage or intense workouts you normally would as part of a serious marathon training program or triathlon training plan. That said, the off-season is also an excellent time to identify and address one or more of your fitness weaknesses that you normally don’t have time to focus on during heavy training periods.
Let’s say you’re new to triathlon training and you struggle with the swim. Devote the next several weeks to work on becoming a stronger swimmer (see our blog on learning to swim for triathlon). Or maybe you feel the need to boost your sport-specific power. Add some plyometric exercises to your training this winter to power-up your running stride, cycling pedal stroke, or freestyle swim stroke. Whatever the fitness weakness, take the time now to shore it up. Come spring, you might just be rewarded with improved endurance performance—and a PR.
Sure, the winter off-season can be looked at as a time of recovery. Without any races looming, there’s no pressing need to log the high mileage or intense workouts you normally would as part of a serious marathon training program or triathlon training plan. That said, the off-season is also an excellent time to identify and address one or more of your fitness weaknesses that you normally don’t have time to focus on during heavy training periods.
Let’s say you’re new to triathlon training and you struggle with the swim. Devote the next several weeks to work on becoming a stronger swimmer (see our blog on learning to swim for triathlon). Or maybe you feel the need to boost your sport-specific power. Add some plyometric exercises to your training this winter to power-up your running stride, cycling pedal stroke, or freestyle swim stroke. Whatever the fitness weakness, take the time now to shore it up. Come spring, you might just be rewarded with improved endurance performance—and a PR.
Posted Thursday, January 21, 2010 by
Matt Fitzgerald
Step up your half-marathon training with this program for veteran runners
If you’ve run a couple of half-marathons in the past, but are now looking to actually race one, the following half-marathon training plan is probably for you. (First-time half-marathoners can check out the beginner half-marathon training plan we posted last week.) Our 12-week advanced half-marathon training plan includes one rest day and six runs per week. But first, a key to the seven different types of workouts featured in the plan. Here’s to a PR!
Easy Run: Run at a steady, comfortable pace.
Uphill Sprints: Run a relaxed 10-second sprint up a steep hill, walk back down to your starting point, and repeat until you have completed the prescribed number of repetitions.
Fartlek Run: Run the designated distance at a comfortable, steady pace that is interrupted by periodic 30-second bursts at 5K race pace. Spread out the bursts enough so that you are always fully recovered from the last one before you start the next.
Long Run: Run the designated distance at a steady, comfortable pace.
Tempo Run: Run the tempo portion of your tempo runs at a “comfortably hard” intensity (which is usually between half-marathon and 10K race pace for most runners).
Interval Run: Perform these workouts on a 400-meter track, if possible, or a flat, smooth stretch of road.
Moderate Run: Run steadily at a pace that is roughly 20 seconds per mile faster than your normal easy run pace.
Advanced Half-Marathon Training Plan
Week 1
Monday: Rest
Tuesday: Run 4 miles easy and 1 mile @ Tempo Run pace
Wednesday: Easy Run: 5 miles
Thursday: Fartlek Run: 5 miles easy with 6 x 30-second bursts @ 5K pace
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 6 miles
Week 2
Monday: Rest
Tuesday: Moderate Run: 5 miles
Wednesday: Easy Run: 6 miles
Thursday: Interval Run: 1 mile easy, 5 x 800 meters @ 5K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 7 miles
Week 3
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 16 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 6 x 800 meters @ 5K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 8 miles
Week 4
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 18 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 3 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 7 miles
Week 5
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 20 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 4 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 10 miles
Week 6
Monday: Rest
Tuesday: Moderate Run: 5 miles
Wednesday: Easy Run: 6 miles
Thursday: Easy Run: 6 miles + 5 x 100-meter Uphill Sprints
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 12 miles
Week 7
Monday: Rest
Tuesday: Tempo Run: 10 minutes easy, 24 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 4 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 7 miles
Sunday: Long Run: 9 miles
Week 8
Monday: Rest
Tuesday: Tempo Run: 10 minutes easy, 26 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 6 miles
Thursday: Interval Run: 1 mile easy, 5 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 13 miles
Week 9
Monday: Rest
Tuesday: Moderate Run: 5 miles
Wednesday: Easy Run: 6 miles
Thursday: Easy Run: 6 miles + 6 x 100-meter Uphill Sprints
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: 10K race, or do your own 10K time trial where you simply run 10K as hard as you can (do a 2-mile warmup)
Week 10
Monday: Rest
Tuesday: Tempo Run: 10 minutes easy, 30 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 4 miles
Thursday: Interval Run: 1 mile easy, 6 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 14 miles
Week 11
Monday: Rest
Tuesday: Tempo Run: 10 minutes easy, 20 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 6 miles
Thursday: Interval Run: 1 mile easy, 5 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 7 miles
Sunday: Long Run: 10 miles
Week 12
Monday: Rest
Tuesday: Tempo Run: 10 minutes easy, 10 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 2 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 4 miles
Saturday: Rest
Sunday: Half-Marathon!
If you’ve run a couple of half-marathons in the past, but are now looking to actually race one, the following half-marathon training plan is probably for you. (First-time half-marathoners can check out the beginner half-marathon training plan we posted last week.) Our 12-week advanced half-marathon training plan includes one rest day and six runs per week. But first, a key to the seven different types of workouts featured in the plan. Here’s to a PR!
Easy Run: Run at a steady, comfortable pace.
Uphill Sprints: Run a relaxed 10-second sprint up a steep hill, walk back down to your starting point, and repeat until you have completed the prescribed number of repetitions.
Fartlek Run: Run the designated distance at a comfortable, steady pace that is interrupted by periodic 30-second bursts at 5K race pace. Spread out the bursts enough so that you are always fully recovered from the last one before you start the next.
Long Run: Run the designated distance at a steady, comfortable pace.
Tempo Run: Run the tempo portion of your tempo runs at a “comfortably hard” intensity (which is usually between half-marathon and 10K race pace for most runners).
Interval Run: Perform these workouts on a 400-meter track, if possible, or a flat, smooth stretch of road.
Moderate Run: Run steadily at a pace that is roughly 20 seconds per mile faster than your normal easy run pace.
Advanced Half-Marathon Training Plan
Week 1
Monday: Rest
Tuesday: Run 4 miles easy and 1 mile @ Tempo Run pace
Wednesday: Easy Run: 5 miles
Thursday: Fartlek Run: 5 miles easy with 6 x 30-second bursts @ 5K pace
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 6 miles
Week 2
Monday: Rest
Tuesday: Moderate Run: 5 miles
Wednesday: Easy Run: 6 miles
Thursday: Interval Run: 1 mile easy, 5 x 800 meters @ 5K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 7 miles
Week 3
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 16 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 6 x 800 meters @ 5K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 8 miles
Week 4
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 18 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 3 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 7 miles
Week 5
Monday: Rest
Tuesday: Tempo Run: Run 10 minutes easy, 20 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 4 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: Long Run: 10 miles
Week 6
Monday: Rest
Tuesday: Moderate Run: 5 miles
Wednesday: Easy Run: 6 miles
Thursday: Easy Run: 6 miles + 5 x 100-meter Uphill Sprints
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 12 miles
Week 7
Monday: Rest
Tuesday: Tempo Run: 10 minutes easy, 24 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 4 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 7 miles
Sunday: Long Run: 9 miles
Week 8
Monday: Rest
Tuesday: Tempo Run: 10 minutes easy, 26 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 6 miles
Thursday: Interval Run: 1 mile easy, 5 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 13 miles
Week 9
Monday: Rest
Tuesday: Moderate Run: 5 miles
Wednesday: Easy Run: 6 miles
Thursday: Easy Run: 6 miles + 6 x 100-meter Uphill Sprints
Friday: Easy Run: 5 miles
Saturday: Easy Run: 4 miles
Sunday: 10K race, or do your own 10K time trial where you simply run 10K as hard as you can (do a 2-mile warmup)
Week 10
Monday: Rest
Tuesday: Tempo Run: 10 minutes easy, 30 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 4 miles
Thursday: Interval Run: 1 mile easy, 6 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 5 miles
Sunday: Long Run: 14 miles
Week 11
Monday: Rest
Tuesday: Tempo Run: 10 minutes easy, 20 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 6 miles
Thursday: Interval Run: 1 mile easy, 5 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 6 miles
Saturday: Easy Run: 7 miles
Sunday: Long Run: 10 miles
Week 12
Monday: Rest
Tuesday: Tempo Run: 10 minutes easy, 10 minutes @ Tempo, 10 minutes easy
Wednesday: Easy Run: 5 miles
Thursday: Interval Run: 1 mile easy, 2 x 1 mile @ 10K pace with 2-minute jog recoveries, 1 mile easy
Friday: Easy Run: 4 miles
Saturday: Rest
Sunday: Half-Marathon!
Posted Tuesday, January 19, 2010 by
Jane Hahn
How to stay hydrated during your winter half-marathon training, marathon training, or triathlon training
I’ll admit it: I’m far less likely to take a drink with me on my long winter marathon training runs than I am when I head out for a couple of hours during the warmer months of the year. Why? I don’t seem to get as thirsty when the temps are low. And I’m not alone. It’s a fact that the cold tends to suppress thirst, so most athletes simply drink less when it’s chilly.
Just because you don’t feel thirsty during your long winter marathon training runs or triathlon training rides, however, doesn’t mean you don’t need the fluids. In fact, there are several factors that increase your risk of becoming dehydrated when working out in the cold. First, as we’ve already established, the cold temps keep our thirst at bay, so we drink less right off the bat. Then there’s the fact that the cold air tends to be very dry, and in dry air more fluid is lost as vapor through breathing. Finally, cold-induced dieresis causes rapid fluid loss via urination.
The Bottom Line: If you don’t drink during your long workouts in the cold, the consequences can be the same as they are when you don’t drink in the heat: dehydration, bonking, and even fatigue-related injury. So, to avoid dehydration this winter, drink during all workouts lasting longer than an hour. To compensate for your reduced thirst, drink according to a schedule of about four to six ounces every 15 minutes or so. Go with a sports drink instead of water to replace the electrolyte minerals lost in sweat and provide carbohydrate for energy. Sports drinks are also more palatable. And consider heating your sports drink before you head outdoors to make it even more palatable.
I’ll admit it: I’m far less likely to take a drink with me on my long winter marathon training runs than I am when I head out for a couple of hours during the warmer months of the year. Why? I don’t seem to get as thirsty when the temps are low. And I’m not alone. It’s a fact that the cold tends to suppress thirst, so most athletes simply drink less when it’s chilly.
Just because you don’t feel thirsty during your long winter marathon training runs or triathlon training rides, however, doesn’t mean you don’t need the fluids. In fact, there are several factors that increase your risk of becoming dehydrated when working out in the cold. First, as we’ve already established, the cold temps keep our thirst at bay, so we drink less right off the bat. Then there’s the fact that the cold air tends to be very dry, and in dry air more fluid is lost as vapor through breathing. Finally, cold-induced dieresis causes rapid fluid loss via urination.
The Bottom Line: If you don’t drink during your long workouts in the cold, the consequences can be the same as they are when you don’t drink in the heat: dehydration, bonking, and even fatigue-related injury. So, to avoid dehydration this winter, drink during all workouts lasting longer than an hour. To compensate for your reduced thirst, drink according to a schedule of about four to six ounces every 15 minutes or so. Go with a sports drink instead of water to replace the electrolyte minerals lost in sweat and provide carbohydrate for energy. Sports drinks are also more palatable. And consider heating your sports drink before you head outdoors to make it even more palatable.
Posted Thursday, January 14, 2010 by
Matt Fitzgerald
A simple program to get you started on your half-marathon training
Did your list of New Year’s resolutions include completing your first half-marathon? If so, the following beginner half-marathon training plan is just what you need to achieve this 13.1-mile goal.
Our 12-week beginner half-marathon training plan includes four scheduled runs and two optional runs most weeks. While you can get fit enough to successfully finish a half-marathon without doing the optional runs, keep in mind that daily exercise is best for achieving optimal health, let alone optimal running performance. So do the optional runs or a cross-training activity such as bicycling if your schedule permits.
All of the runs in the beginner plan should be paced by feel. Try to complete each run at a steady, moderate pace. On days when you feel especially strong, feel free to run a little faster. On days when you feel flat, run as slow as necessary to feel at least somewhat comfortable.
Looking for an advanced half-marathon training plan? I’ll post one soon, so stay tuned.
12-Week Beginner Half-Marathon Training Plan
Week 1
Monday: Rest
Tuesday: Run 2 miles
Wednesday: Run 2 miles (optional)
Thursday: Run 2 miles
Friday: Run 2 miles
Saturday: Rest
Sunday: Run 3 miles
Week 2
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 2 miles (optional)
Thursday: Run 2 miles
Friday: Run 3 miles
Saturday: Run 2 miles (optional)
Sunday: Run 4 miles
Week 3
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 3 miles
Friday: Run 3 miles
Saturday: Run 3 miles (optional)
Sunday: Run 5 miles
Week 4
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 4 miles
Friday: Run 3 miles
Saturday: Run 3 miles (optional)
Sunday: Run 6 miles
Week 5
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 3 miles
Friday: Run 3 miles
Saturday: Rest
Sunday: Run 8 miles
Week 6
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 9 miles
Week 7
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 8 miles
Week 8
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 10 miles
Week 9
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 11 miles
Week 10
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 9 miles
Week 11
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 12 miles
Week 12
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Rest
Sunday: Half-Marathon!
Did your list of New Year’s resolutions include completing your first half-marathon? If so, the following beginner half-marathon training plan is just what you need to achieve this 13.1-mile goal.
Our 12-week beginner half-marathon training plan includes four scheduled runs and two optional runs most weeks. While you can get fit enough to successfully finish a half-marathon without doing the optional runs, keep in mind that daily exercise is best for achieving optimal health, let alone optimal running performance. So do the optional runs or a cross-training activity such as bicycling if your schedule permits.
All of the runs in the beginner plan should be paced by feel. Try to complete each run at a steady, moderate pace. On days when you feel especially strong, feel free to run a little faster. On days when you feel flat, run as slow as necessary to feel at least somewhat comfortable.
Looking for an advanced half-marathon training plan? I’ll post one soon, so stay tuned.
12-Week Beginner Half-Marathon Training Plan
Week 1
Monday: Rest
Tuesday: Run 2 miles
Wednesday: Run 2 miles (optional)
Thursday: Run 2 miles
Friday: Run 2 miles
Saturday: Rest
Sunday: Run 3 miles
Week 2
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 2 miles (optional)
Thursday: Run 2 miles
Friday: Run 3 miles
Saturday: Run 2 miles (optional)
Sunday: Run 4 miles
Week 3
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 3 miles
Friday: Run 3 miles
Saturday: Run 3 miles (optional)
Sunday: Run 5 miles
Week 4
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 4 miles
Friday: Run 3 miles
Saturday: Run 3 miles (optional)
Sunday: Run 6 miles
Week 5
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 3 miles
Friday: Run 3 miles
Saturday: Rest
Sunday: Run 8 miles
Week 6
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 9 miles
Week 7
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 8 miles
Week 8
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 10 miles
Week 9
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 11 miles
Week 10
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 9 miles
Week 11
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 12 miles
Week 12
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Rest
Sunday: Half-Marathon!
Posted Thursday, January 7, 2010 by
Matt Fitzgerald
Reasons to consider treadmill workouts as part of your winter 10-K training, half-marathon training, or marathon training
Last week I posted three great workouts that were better suited to treadmill running than to running outdoors. But there are no doubt many endurance athletes out there who consider treadmill running a lesser substitute for running outdoors and, therefore, hesitate to incorporate treadmill workouts into their winter 10-K training, half-marathon training, or marathon training. For those skeptics, consider these three distinct advantages to running on a treadmill:
1. Treadmills are convenient. One of the great things about running is that you can do it almost anywhere, anytime. But there are certainly situations when outdoor running is impractical, making treadmill running preferable. If, for example, you often run before the sun comes up, a treadmill can spare you from having to run in the dark. Or if the sidewalks get icy in the winter, a treadmill can spare you from a nasty fall.
2. Treadmills facilitate controlled and precise workouts. Even when you can run outdoors, running on a treadmill may be a better option for certain workouts. Let’s say that as part of your marathon training you want to practice running at your goal pace before the upcoming race. On a treadmill, you can take advantage of your ability to dial in a precise pace to get your body and mind accustomed to holding that pace steadily.
3. Treadmills offer flexibility. Working out on a treadmill can be a good fallback option when you have certain minor injuries. For instance, when you need a lower-impact workout, you can crank up the gradient and go slower for less pounding.
The Bottom Line for the Belt: Despite the negative connotations associated with treadmill running, it is most definitely effective. In fact, both the male and female winners of the 2000 U.S. Olympic Trials Marathons, Rod DeHaven and Christine Clark, were heavy treadmill users. DeHaven routinely did all of his easy morning runs on a treadmill in his basement. And Clark, an Alaskan, did almost all of her training on a treadmill in her basement in preparation for the Trials. If the marathon training techniques of two Olympians are not enough to convince you, remember the research, which has shown that while heart rate is slightly lower at any given pace on a treadmill than it is outdoors, the difference is very slight, and you can counteract it by running at a 1 percent gradient on the treadmill—a very easy fix that makes your miles on the treadmill just as worthwhile as those logged out on the road.
Last week I posted three great workouts that were better suited to treadmill running than to running outdoors. But there are no doubt many endurance athletes out there who consider treadmill running a lesser substitute for running outdoors and, therefore, hesitate to incorporate treadmill workouts into their winter 10-K training, half-marathon training, or marathon training. For those skeptics, consider these three distinct advantages to running on a treadmill:
1. Treadmills are convenient. One of the great things about running is that you can do it almost anywhere, anytime. But there are certainly situations when outdoor running is impractical, making treadmill running preferable. If, for example, you often run before the sun comes up, a treadmill can spare you from having to run in the dark. Or if the sidewalks get icy in the winter, a treadmill can spare you from a nasty fall.
2. Treadmills facilitate controlled and precise workouts. Even when you can run outdoors, running on a treadmill may be a better option for certain workouts. Let’s say that as part of your marathon training you want to practice running at your goal pace before the upcoming race. On a treadmill, you can take advantage of your ability to dial in a precise pace to get your body and mind accustomed to holding that pace steadily.
3. Treadmills offer flexibility. Working out on a treadmill can be a good fallback option when you have certain minor injuries. For instance, when you need a lower-impact workout, you can crank up the gradient and go slower for less pounding.
The Bottom Line for the Belt: Despite the negative connotations associated with treadmill running, it is most definitely effective. In fact, both the male and female winners of the 2000 U.S. Olympic Trials Marathons, Rod DeHaven and Christine Clark, were heavy treadmill users. DeHaven routinely did all of his easy morning runs on a treadmill in his basement. And Clark, an Alaskan, did almost all of her training on a treadmill in her basement in preparation for the Trials. If the marathon training techniques of two Olympians are not enough to convince you, remember the research, which has shown that while heart rate is slightly lower at any given pace on a treadmill than it is outdoors, the difference is very slight, and you can counteract it by running at a 1 percent gradient on the treadmill—a very easy fix that makes your miles on the treadmill just as worthwhile as those logged out on the road.
Posted Tuesday, January 5, 2010 by
Jane Hahn
Benefit more from your marathon training or triathlon training without increasing training time
There’s no doubt that marathon training, triathlon training and the like are time-consuming pursuits. And as you begin to flesh out your endurance sports goals for this New Year, you might be wondering how you’ll ever find all the training time you need to achieve those goals. But before you start to look for ways to increase the quantity of your training, first determine how you can increase its quality. That’s because most endurance athletes can get more out of the time they’re already spending on their marathon training or triathlon training programs by simply bumping up the quality of some of their workouts.
A high-quality training program should be well-rounded and include a real mix of workouts every week. Endurance athletes often waste time by doing too many similar workouts—lots of prolonged, steady, moderate-paced aerobic workouts—and not enough threshold work, speed intervals, technique work and/or resistance training. If you’re a cyclist or a runner, make sure your training program includes three quality workouts per week—two high-intensity sessions and one long endurance session. If you’re in triathlon training, do two quality workouts—one high-intensity workout and one long endurance workout—per week in each discipline.
There’s no doubt that marathon training, triathlon training and the like are time-consuming pursuits. And as you begin to flesh out your endurance sports goals for this New Year, you might be wondering how you’ll ever find all the training time you need to achieve those goals. But before you start to look for ways to increase the quantity of your training, first determine how you can increase its quality. That’s because most endurance athletes can get more out of the time they’re already spending on their marathon training or triathlon training programs by simply bumping up the quality of some of their workouts.
A high-quality training program should be well-rounded and include a real mix of workouts every week. Endurance athletes often waste time by doing too many similar workouts—lots of prolonged, steady, moderate-paced aerobic workouts—and not enough threshold work, speed intervals, technique work and/or resistance training. If you’re a cyclist or a runner, make sure your training program includes three quality workouts per week—two high-intensity sessions and one long endurance session. If you’re in triathlon training, do two quality workouts—one high-intensity workout and one long endurance workout—per week in each discipline.
Posted Friday, January 1, 2010 by
Matt Fitzgerald
Three treadmill workouts to help you keep up with your 10-K training, half-marathon training, or marathon training
As the temperatures drop and the snow piles along the sides of the roads grow, that treadmill in your basement is looking pretty darn good as a means for continuing your 10-K training, half-marathon training, or marathon training. Of course, some treadmill haters argue that treadmill running is easier than running outdoors, hence not as effective. But research has shown that while heart rate is slightly lower at any given pace on a treadmill than it is outdoors, the difference is very slight and you can counteract it by running at a 1 percent gradient on the treadmill.
Of course, most of the workouts you do outdoors can also be done on a treadmill. But the treadmill is actually better suited than the outdoors for a few specific types of workouts. Here are three such sessions:
The Endless Hill
One of the favorite workouts of many Kenyan and Ethiopian runners is to run from the bottom to the top of a mountain and back down. This very effective workout is difficult to do if you do not live near a mountain, but you can do the climbing part of it on a treadmill. As a substitute for a regular weekend long run, hop on a treadmill and run for the same duration on an upward gradient. You can choose a steady gradient of 6 to 8 percent or make it more interesting by changing the gradient periodically, even going up to 10 to 15 percent for short periods.
Marathon-Pace Run
Warm up with one mile of easy jogging, then run anywhere from four to 12 miles (depending on where you are in your marathon training program) at your ideal marathon pace. Doing this workout on a treadmill enables you to lock right on to that pace and stay there.
VO2max Test
The workout format that exercise physiologists commonly use to determine VO2max is also useful as a powerful (albeit painful!) fitness-boosting workout. Start by hopping on the treadmill and running easy for 5 to 10 minutes. Next, increase the belt speed by 0.5 mph and run for one minute at that speed. Now increase the belt speed by another 0.5 mph, hold the new speed for another minute, and continue in this fashion until you feel unable to run any faster. Reduce the belt speed and cool down. Note the maximum speed you attained and try to beat it when you repeat the workout in three or four weeks.
As the temperatures drop and the snow piles along the sides of the roads grow, that treadmill in your basement is looking pretty darn good as a means for continuing your 10-K training, half-marathon training, or marathon training. Of course, some treadmill haters argue that treadmill running is easier than running outdoors, hence not as effective. But research has shown that while heart rate is slightly lower at any given pace on a treadmill than it is outdoors, the difference is very slight and you can counteract it by running at a 1 percent gradient on the treadmill.
Of course, most of the workouts you do outdoors can also be done on a treadmill. But the treadmill is actually better suited than the outdoors for a few specific types of workouts. Here are three such sessions:
The Endless Hill
One of the favorite workouts of many Kenyan and Ethiopian runners is to run from the bottom to the top of a mountain and back down. This very effective workout is difficult to do if you do not live near a mountain, but you can do the climbing part of it on a treadmill. As a substitute for a regular weekend long run, hop on a treadmill and run for the same duration on an upward gradient. You can choose a steady gradient of 6 to 8 percent or make it more interesting by changing the gradient periodically, even going up to 10 to 15 percent for short periods.
Marathon-Pace Run
Warm up with one mile of easy jogging, then run anywhere from four to 12 miles (depending on where you are in your marathon training program) at your ideal marathon pace. Doing this workout on a treadmill enables you to lock right on to that pace and stay there.
VO2max Test
The workout format that exercise physiologists commonly use to determine VO2max is also useful as a powerful (albeit painful!) fitness-boosting workout. Start by hopping on the treadmill and running easy for 5 to 10 minutes. Next, increase the belt speed by 0.5 mph and run for one minute at that speed. Now increase the belt speed by another 0.5 mph, hold the new speed for another minute, and continue in this fashion until you feel unable to run any faster. Reduce the belt speed and cool down. Note the maximum speed you attained and try to beat it when you repeat the workout in three or four weeks.
Posted Thursday, December 17, 2009 by
Matt Fitzgerald
How runners can improve performance, reduce injury risk, and speed muscle recovery with alternative forms of training
Most of today’s elite cyclists, runners, and swimmers do more than just log countless miles (or meters) in their chosen endurance sport. They also lift weights and engage in alternative forms of cardiovascular conditioning. Why? Simple: Cross-training enhances performance in their primary sport, reduces their risk of injury, and helps promote proper muscle recovery.
You too can get these same performance and fitness benefits—and even maximize them—by choosing cross-training activities that best complement your main endurance sport. So which specific activities should you add to your training regimen to reap the most performance rewards if you are, say, a runner? What about if you’re a cyclist—or a swimmer?
That’s what our 3-Part Cross-Training Primer is all about. In an earlier post that was Part 1 of this primer we discussed the best cross-training activities and strategies for cyclists. Here in Part 2, we cover cross-training advice for runners. Finally, we’ll post Part 3, were we’ll focus on cross-training tips for swimmers. So, cyclists: Click on the link above for Part 1, your cross-training primer. Runners: Read on. And swimmers: Stay tuned for our future post.
Mileage, Plus
When you’re heavily into 10-K training, half-marathon training, or marathon training, there’s no doubt that running needs to be your primary form of exercise. But don’t forget the strength & power training, nonimpact aerobic activities, and perhaps even some specific stretches. Here’s why:
Strength & power training. There is a fairly robust body of research on the effects of strength & power training on running performance, and the benefits are clear. For example, in a recent study by Norwegian researchers, a group of 17 runners experienced a 21-percent increase in aerobic endurance after doing heavy barbell half-squats for eight weeks. Plyometrics training (jumping exercise) has also been shown to enhance running economy, while core strength training was found to improve 5000-meter race times in one study. In addition to improving performance, strength training also reduces injury risk in runners, mainly by increasing the stability of the knees and hips.
Just a little strength & power training goes a long way for runners. Two or three 20-minute sessions per week will give you noticeable results. Be sure to build your routine from functional exercises such as lunges instead of bodybuilding movements like biceps curls. Don’t have time to add 40 to 60 minutes of strength & power training to your weekly schedule? Then simply reduce the time you run each week by the same amount you spend in the gym and you will still come out ahead. This, too, has been proven in scientific research.
Nonimpact aerobic activities. To enhance aerobic fitness without increasing injury risk, runners should incorporate some nonimpact aerobic activities such as cycling and elliptical training into their training schedule. You can either replace one or more of the runs in your weekly regimen with similarly structured workouts in a nonimpact activity or add one or more nonimpact workouts to your weekly schedule while maintaining your current running load. If you do the latter, just be sure to proceed gradually and look out for signs that your body is nearing the limit of its capacity to recover.
A great poster boy for this type of cross-training is 2004 Olympic Marathon silver medalist Meb Keflezighi. At times in his storied career, Meb has cycled as often as he has run (once a day) to maximize his fitness while working to overcome aches and pains. This unusual approach has not prevented him from winning 19 U.S. championships!
Stretching. What about stretching? Stretching is certainly a controversial subject in running. Research has not been kind to the notion that stretching reduces injury risk among runners. But any physical therapist who works with runners will tell you that tightness in particular muscles and tendons undoubtedly contributes to specific running injuries, and that reducing the tightness of these muscles and tendons unquestionably helps prevent these injuries.
So if you never get injured, you may not need to stretch. But if you are like most runners and you do break down sometimes, you probably should stretch your IT bands, hamstrings, calves, and Achilles tendons daily.
Most of today’s elite cyclists, runners, and swimmers do more than just log countless miles (or meters) in their chosen endurance sport. They also lift weights and engage in alternative forms of cardiovascular conditioning. Why? Simple: Cross-training enhances performance in their primary sport, reduces their risk of injury, and helps promote proper muscle recovery.
You too can get these same performance and fitness benefits—and even maximize them—by choosing cross-training activities that best complement your main endurance sport. So which specific activities should you add to your training regimen to reap the most performance rewards if you are, say, a runner? What about if you’re a cyclist—or a swimmer?
That’s what our 3-Part Cross-Training Primer is all about. In an earlier post that was Part 1 of this primer we discussed the best cross-training activities and strategies for cyclists. Here in Part 2, we cover cross-training advice for runners. Finally, we’ll post Part 3, were we’ll focus on cross-training tips for swimmers. So, cyclists: Click on the link above for Part 1, your cross-training primer. Runners: Read on. And swimmers: Stay tuned for our future post.
Mileage, Plus
When you’re heavily into 10-K training, half-marathon training, or marathon training, there’s no doubt that running needs to be your primary form of exercise. But don’t forget the strength & power training, nonimpact aerobic activities, and perhaps even some specific stretches. Here’s why:
Strength & power training. There is a fairly robust body of research on the effects of strength & power training on running performance, and the benefits are clear. For example, in a recent study by Norwegian researchers, a group of 17 runners experienced a 21-percent increase in aerobic endurance after doing heavy barbell half-squats for eight weeks. Plyometrics training (jumping exercise) has also been shown to enhance running economy, while core strength training was found to improve 5000-meter race times in one study. In addition to improving performance, strength training also reduces injury risk in runners, mainly by increasing the stability of the knees and hips.
Just a little strength & power training goes a long way for runners. Two or three 20-minute sessions per week will give you noticeable results. Be sure to build your routine from functional exercises such as lunges instead of bodybuilding movements like biceps curls. Don’t have time to add 40 to 60 minutes of strength & power training to your weekly schedule? Then simply reduce the time you run each week by the same amount you spend in the gym and you will still come out ahead. This, too, has been proven in scientific research.
Nonimpact aerobic activities. To enhance aerobic fitness without increasing injury risk, runners should incorporate some nonimpact aerobic activities such as cycling and elliptical training into their training schedule. You can either replace one or more of the runs in your weekly regimen with similarly structured workouts in a nonimpact activity or add one or more nonimpact workouts to your weekly schedule while maintaining your current running load. If you do the latter, just be sure to proceed gradually and look out for signs that your body is nearing the limit of its capacity to recover.
A great poster boy for this type of cross-training is 2004 Olympic Marathon silver medalist Meb Keflezighi. At times in his storied career, Meb has cycled as often as he has run (once a day) to maximize his fitness while working to overcome aches and pains. This unusual approach has not prevented him from winning 19 U.S. championships!
Stretching. What about stretching? Stretching is certainly a controversial subject in running. Research has not been kind to the notion that stretching reduces injury risk among runners. But any physical therapist who works with runners will tell you that tightness in particular muscles and tendons undoubtedly contributes to specific running injuries, and that reducing the tightness of these muscles and tendons unquestionably helps prevent these injuries.
So if you never get injured, you may not need to stretch. But if you are like most runners and you do break down sometimes, you probably should stretch your IT bands, hamstrings, calves, and Achilles tendons daily.
Posted Tuesday, December 15, 2009 by
Jane Hahn
Keep your knees healthy for 10-K training, half-marathon training, or marathon training
Is your 10-K training, half-marathon training, or marathon training being hampered by knee pain that resides directly below the kneecap? If so, you may be battling the most common running injury: patellofemoral pain syndrome (PFPS). Also known as runner’s knee, PFPS accounts for roughly 20 percent of all running injuries. The main symptom of PFPS is pain below the kneecap that is generally mild at first and felt only during running. But if training continues and PFPS progresses, the pain becomes more intense during running and is also increasingly felt at rest.
PFPS is a mysterious injury in that it is not associated with any major structural damage in the knee. Experts now believe that the essence of the injury is chronic excitation of pain nerves in the knee caused by inflammation and general tissue degradation. Because it does not involve significant structural damage, PFPS usually responds well to modest reductions in training that give the tissues a chance to repair themselves and break free of the cycle of inflammation, and allow for the general muscle recovery necessary to any training program.
Studies have shown that PFPS sufferers commonly have weak hip stabilizers. The hip stabilizers are the muscles on the outside of the knee that must keep the hip and knee in alignment when the body is supported by one foot during running. If they are too weak to do their job properly, the knee’s movement is inhibited and tissue damage results. Doing exercises to strengthen the hip stabilizers—such as side lying leg lifts—is an effective way to prevent and overcome PFPS.
Is your 10-K training, half-marathon training, or marathon training being hampered by knee pain that resides directly below the kneecap? If so, you may be battling the most common running injury: patellofemoral pain syndrome (PFPS). Also known as runner’s knee, PFPS accounts for roughly 20 percent of all running injuries. The main symptom of PFPS is pain below the kneecap that is generally mild at first and felt only during running. But if training continues and PFPS progresses, the pain becomes more intense during running and is also increasingly felt at rest.
PFPS is a mysterious injury in that it is not associated with any major structural damage in the knee. Experts now believe that the essence of the injury is chronic excitation of pain nerves in the knee caused by inflammation and general tissue degradation. Because it does not involve significant structural damage, PFPS usually responds well to modest reductions in training that give the tissues a chance to repair themselves and break free of the cycle of inflammation, and allow for the general muscle recovery necessary to any training program.
Studies have shown that PFPS sufferers commonly have weak hip stabilizers. The hip stabilizers are the muscles on the outside of the knee that must keep the hip and knee in alignment when the body is supported by one foot during running. If they are too weak to do their job properly, the knee’s movement is inhibited and tissue damage results. Doing exercises to strengthen the hip stabilizers—such as side lying leg lifts—is an effective way to prevent and overcome PFPS.
Posted Thursday, December 10, 2009 by
Matt Fitzgerald
How cyclists can improve performance, reduce injury risk, and speed muscle recovery with alternative forms of training
Most of today’s elite cyclists, runners, and swimmers do more than just log countless miles (or meters) in their chosen endurance sport. They also lift weights and engage in alternative forms of cardiovascular conditioning. Why? Simple: Cross-training enhances performance in their primary sport, reduces their risk of injury, and helps promote proper muscle recovery.
You too can get these same performance and fitness benefits—and even maximize them—by choosing cross-training activities that best complement your main endurance sport. So which specific activities should you add to your training regimen to reap the most performance rewards if you are, say, a cyclist? What about if you’re a runner—or a swimmer?
That’s what this 3-Part Cross-Training Primer is all about. Here, in Part 1, we discuss the best cross-training activities and strategies for cyclists. Then we’ll post Part 2, which will cover cross-training advice for runners. Finally, in Part 3, we’ll focus on cross-training tips for swimmers. So, cyclists: Read on for your cross-training primer. Runners and swimmers: Stay tuned for future posts.
Learn from Lance
Lance Armstrong is a role model for cyclists in many ways, including his approach to cross-training. There are three types of cross-training that Armstrong relies on heavily to stay injury-free, fit, and motivated: strength training, flexibility work, and alternative aerobic activities.
• Strength training. Power-to-weight ratio—or the amount of sustained pedaling power a cyclist can produce relative to his or her size—is the key performance metric for cyclists. Strength training helps cyclists generate more power by increasing the strength of key muscles beyond the level that on-the-bike training does. Armstrong’s strength-training program focuses particularly on his core, because strong core muscles add power to the pedal stroke by enhancing the transfer of forces between the upper body and legs. Core muscle strengthening also reduces the risk of low-back injury, which is common among cyclists.
• Flexibility work. Tightness in particular muscles, such as the hip flexors, is a common problem for cyclists because of all the time spent in a forward-flexed position. When the hip flexors and other muscles become too tight they lose the ability to relax and stretch efficiently, which predisposes them to injury and inhibits the functioning of the muscles they oppose. (For example, tight hip flexors inhibit the hamstrings.) Lance Armstrong devotes time to stretching every day to keep his muscles in balance so that they work efficiently and are resistant to injury.
• Alternative aerobic activities. When he’s not focused on major cycling events such as the Tour de France, Armstrong mixes up his road bike training with mountain biking, running, and swimming. Why mountain biking? Mountain biking feels refreshingly different from road cycling and it’s just plain fun. It can be used to inject some variety into training in the off-season and the competitive season and keep motivation levels high. Why running? Running enables cyclists to get a great cardiovascular workout in less time than it takes on the bike. And as a high-impact, bodyweight exercise, running provides a stimulus for increased bone mineral density (BMD), which cycling does not. But because running fitness transfers over to cycling only to a limited extent, it is best to rely on running mostly during the off-season. Why swimming? Swimming combines an excellent upper-body workout (which cycling does not offer) with an aerobic challenge. And because swimming is gentle on the musculoskeletal system, many cyclists like to use it as an active recovery modality between rides. Plus, maintaining a base of swimming fitness gives you the flexibility to jump into a triathlon every now and then—as Lance Armstrong plans to do at the 2011 Hawaii Ironman!
Most of today’s elite cyclists, runners, and swimmers do more than just log countless miles (or meters) in their chosen endurance sport. They also lift weights and engage in alternative forms of cardiovascular conditioning. Why? Simple: Cross-training enhances performance in their primary sport, reduces their risk of injury, and helps promote proper muscle recovery.
You too can get these same performance and fitness benefits—and even maximize them—by choosing cross-training activities that best complement your main endurance sport. So which specific activities should you add to your training regimen to reap the most performance rewards if you are, say, a cyclist? What about if you’re a runner—or a swimmer?
That’s what this 3-Part Cross-Training Primer is all about. Here, in Part 1, we discuss the best cross-training activities and strategies for cyclists. Then we’ll post Part 2, which will cover cross-training advice for runners. Finally, in Part 3, we’ll focus on cross-training tips for swimmers. So, cyclists: Read on for your cross-training primer. Runners and swimmers: Stay tuned for future posts.
Learn from Lance
Lance Armstrong is a role model for cyclists in many ways, including his approach to cross-training. There are three types of cross-training that Armstrong relies on heavily to stay injury-free, fit, and motivated: strength training, flexibility work, and alternative aerobic activities.
• Strength training. Power-to-weight ratio—or the amount of sustained pedaling power a cyclist can produce relative to his or her size—is the key performance metric for cyclists. Strength training helps cyclists generate more power by increasing the strength of key muscles beyond the level that on-the-bike training does. Armstrong’s strength-training program focuses particularly on his core, because strong core muscles add power to the pedal stroke by enhancing the transfer of forces between the upper body and legs. Core muscle strengthening also reduces the risk of low-back injury, which is common among cyclists.
• Flexibility work. Tightness in particular muscles, such as the hip flexors, is a common problem for cyclists because of all the time spent in a forward-flexed position. When the hip flexors and other muscles become too tight they lose the ability to relax and stretch efficiently, which predisposes them to injury and inhibits the functioning of the muscles they oppose. (For example, tight hip flexors inhibit the hamstrings.) Lance Armstrong devotes time to stretching every day to keep his muscles in balance so that they work efficiently and are resistant to injury.
• Alternative aerobic activities. When he’s not focused on major cycling events such as the Tour de France, Armstrong mixes up his road bike training with mountain biking, running, and swimming. Why mountain biking? Mountain biking feels refreshingly different from road cycling and it’s just plain fun. It can be used to inject some variety into training in the off-season and the competitive season and keep motivation levels high. Why running? Running enables cyclists to get a great cardiovascular workout in less time than it takes on the bike. And as a high-impact, bodyweight exercise, running provides a stimulus for increased bone mineral density (BMD), which cycling does not. But because running fitness transfers over to cycling only to a limited extent, it is best to rely on running mostly during the off-season. Why swimming? Swimming combines an excellent upper-body workout (which cycling does not offer) with an aerobic challenge. And because swimming is gentle on the musculoskeletal system, many cyclists like to use it as an active recovery modality between rides. Plus, maintaining a base of swimming fitness gives you the flexibility to jump into a triathlon every now and then—as Lance Armstrong plans to do at the 2011 Hawaii Ironman!
Posted Friday, December 4, 2009 by
Matt Fitzgerald
Why your marathon training plan or triathlon training program should include 20-minute workouts
To most non-athletes, 20 minutes of exercise seems like an eternity. But to endurance athletes in marathon training or triathlon training, a 20-minute workout may seem like it’s hardly worth the bother. After all, if your average workout lasts an hour, what can a 20-minute session possibly do to increase your fitness? Quite a lot, actually—even for the fittest endurance athlete. Consider these four benefits:
1. 20-minute workouts burn a meaningful amount of calories and, thereby, help you reach and maintain your optimal racing weight. For example, a 150-lb. runner burns approximately 280 calories in a moderate-intensity 20-minute run. If you normally miss a scheduled longer run roughly once every 10 days due to lack of time, you could burn an extra 10,000 calories over the course of a year by squeezing in 20-minute runs instead.
2. 20-minute workouts provide extra repetitions of the running stride, swim stroke, or pedal stroke that stimulate improvements in efficiency. A big part of what makes you a better, more efficient swimmer, runner, or cyclist is simply time spent practicing the movement. So, even short workouts count as additional movement practice.
3. 20-minute workouts can increase endurance by adding to total weekly glycogen turnover. An interesting Scottish study found that weekly training volume was a better predictor of marathon performance than the distance of the longest training run. In other words, the study suggested that marathon runners are better off running 50 miles a week with a maximum long run of 16 miles than running 40 miles a week with a maximum long run of 22 miles. The reason is that endurance improves through the repeated depletion of muscle glycogen stores in training. And a heavy week of training will result in more total muscle glycogen depletion, and thus build more endurance, than a lighter week. 20-minute workouts can add a meaningful amount of glycogen-depleting volume to your training week.
4. 20-minute workouts can produce an excellent high-intensity training stimulus. A little swimming, cycling, or running at anaerobic threshold intensity and above goes a long way. Twenty minutes is plenty of time to get all the high-intensity work you need to take your fitness up a notch.
There are basically two ways to incorporate 20-minute workouts into your marathon training, triathlon training, or any other endurance sport training. One is to do a 20-minute workout instead of taking a day off whenever you are too pressed for time to complete a longer workout. The other way is to add one or more 20-minute workouts to your weekly training schedule to increase your overall training volume without creating a significant risk of overtraining. Here are some suggested 20-minute workouts:
The Filler Simply swim, ride, or run at an easy tempo for 20 minutes. This is a great workout to do when you want to avoid the guilt of doing nothing but you’re not mentally or physically ready for anything challenging.
Tabata Intervals Swim, ride, or run at an easy tempo for 16 minutes, then complete 8 x 20-second all-out sprints with 10-second passive recoveries between sprints.
Fartlek Intervals Sprinkle 5 to 10 fast 30-second efforts throughout an otherwise moderate, steady-pace workout.
Threshold Session Warm up for five minutes at a comfortable tempo, then go for 15 minutes at anaerobic threshold intensity (the fastest pace you could hold for one hour in a race).
Progression Workout Swim, ride, or run for 15 minutes at a steady, moderate pace, then blast the last five minutes.
Time Trial Swimming: Warm up, then swim 800 meters (875 yards) as fast as you can. Cool down as long as necessary to make the total workout 20 minutes. Cycling: Warm up, then ride 5 km as fast as you can. Cool down as long as necessary to make the total workout 20 minutes. Running: Warm up, then run 1 mile as fast as you can. Cool down as long as necessary to make the total workout 20 minutes.
To most non-athletes, 20 minutes of exercise seems like an eternity. But to endurance athletes in marathon training or triathlon training, a 20-minute workout may seem like it’s hardly worth the bother. After all, if your average workout lasts an hour, what can a 20-minute session possibly do to increase your fitness? Quite a lot, actually—even for the fittest endurance athlete. Consider these four benefits:
1. 20-minute workouts burn a meaningful amount of calories and, thereby, help you reach and maintain your optimal racing weight. For example, a 150-lb. runner burns approximately 280 calories in a moderate-intensity 20-minute run. If you normally miss a scheduled longer run roughly once every 10 days due to lack of time, you could burn an extra 10,000 calories over the course of a year by squeezing in 20-minute runs instead.
2. 20-minute workouts provide extra repetitions of the running stride, swim stroke, or pedal stroke that stimulate improvements in efficiency. A big part of what makes you a better, more efficient swimmer, runner, or cyclist is simply time spent practicing the movement. So, even short workouts count as additional movement practice.
3. 20-minute workouts can increase endurance by adding to total weekly glycogen turnover. An interesting Scottish study found that weekly training volume was a better predictor of marathon performance than the distance of the longest training run. In other words, the study suggested that marathon runners are better off running 50 miles a week with a maximum long run of 16 miles than running 40 miles a week with a maximum long run of 22 miles. The reason is that endurance improves through the repeated depletion of muscle glycogen stores in training. And a heavy week of training will result in more total muscle glycogen depletion, and thus build more endurance, than a lighter week. 20-minute workouts can add a meaningful amount of glycogen-depleting volume to your training week.
4. 20-minute workouts can produce an excellent high-intensity training stimulus. A little swimming, cycling, or running at anaerobic threshold intensity and above goes a long way. Twenty minutes is plenty of time to get all the high-intensity work you need to take your fitness up a notch.
There are basically two ways to incorporate 20-minute workouts into your marathon training, triathlon training, or any other endurance sport training. One is to do a 20-minute workout instead of taking a day off whenever you are too pressed for time to complete a longer workout. The other way is to add one or more 20-minute workouts to your weekly training schedule to increase your overall training volume without creating a significant risk of overtraining. Here are some suggested 20-minute workouts:
The Filler Simply swim, ride, or run at an easy tempo for 20 minutes. This is a great workout to do when you want to avoid the guilt of doing nothing but you’re not mentally or physically ready for anything challenging.
Tabata Intervals Swim, ride, or run at an easy tempo for 16 minutes, then complete 8 x 20-second all-out sprints with 10-second passive recoveries between sprints.
Fartlek Intervals Sprinkle 5 to 10 fast 30-second efforts throughout an otherwise moderate, steady-pace workout.
Threshold Session Warm up for five minutes at a comfortable tempo, then go for 15 minutes at anaerobic threshold intensity (the fastest pace you could hold for one hour in a race).
Progression Workout Swim, ride, or run for 15 minutes at a steady, moderate pace, then blast the last five minutes.
Time Trial Swimming: Warm up, then swim 800 meters (875 yards) as fast as you can. Cool down as long as necessary to make the total workout 20 minutes. Cycling: Warm up, then ride 5 km as fast as you can. Cool down as long as necessary to make the total workout 20 minutes. Running: Warm up, then run 1 mile as fast as you can. Cool down as long as necessary to make the total workout 20 minutes.
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