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McMillan Training Tip Article
Time To Rethink Your Marathon Training Program?
By Greg McMillan, M.S. As featured in the November 2006 issue of Running Times Magazine
Gary: 3:21 Marathoner
|
Pre-Marathon Phase |
Workout #1 | Workout #2 |
Workout #3 |
| Week 1 |
Fartlek Workout: 10–12 x 1 minute at sub-5K pacewith 1 minute jog recovery |
Speed Workout: 4–5 x 1 mile with 800m jog recovery |
Long Steady Run: 14–16 miles |
| Week 2 |
Sprint Workout: 6 x 200m @ 90–95% of full effortwith 400m jog recovery |
Speed Workout: 6–8 x 800m with 400m jog recovery |
Long Steady Run: 16–18 miles |
| Week 3 |
Fartlek Workout: 10–12 x 1 minute at sub-5K pacewith 1 minute jog recovery |
Fartlek Workout: 4–5 x 6 minutes at 5K–10K pace with 3 minutes jog recovery |
Long Steady Run: 16–18 miles |
| Week 4 |
Stride Workout: 6 x :45 fast with 90 seconds jog recovery |
Fartlek Workout: 6–8 x 3 minutes at sub-5K pace with 90 seconds jog recovery |
Long Steady Run: 16–18 miles |
| Comments: If Gary is at home, then we often use the track for pre-marathon workout #2. If Gary is traveling then we use fartlek runs for pre-marathon workout #2. | |||
I think Gary is representative of most competitive runners. He balances work, family and other life commitments with his 40 to 60 miles per week. He’s tough, dedicated and committed and his pre-marathon program is a good example for athletes in the Boston-qualifying time range. You can use the track or you can perform the workouts as fartlek (or effort-based) runs. With Gary we use both, depending on his travel schedule. Gary and I started working together when he was a 1:46 half marathoner. Using this pre-marathon program along with my marathon program, Gary was able to double his half marathon best and run 3:32 in his debut marathon. With another training cycle, he lowered his personal best to 3:21:51. Maybe he could have done the same thing using the classic method but this works well for him. He stays healthy, runs personal bests at shorter distances and is continuing to improve at the marathon.
|
Pre-Marathon Phase |
Workout #1 | Workout #2 |
|
Week 1 |
Fartlek Workout: 4–5 x 5 minutes at 5K–10K pace with 3 minutes jog recovery |
Long Steady Run: 14–16 miles |
|
Week 2 |
Fartlek Workout: 6–8 x 3 minutes at sub-5K pace with 90 seconds jog recovery |
Long Steady Run: 14–16 miles |
|
Week 3 |
Fartlek Workout: 4–5 x 5 minutes at 5K–10K pace with 3 minutes jog recovery |
Long Steady Run: 16–18 miles |
|
Week 4 |
Fartlek Workout: 6–8 x 3 minutes at sub-5K pace with 90 seconds jog recovery |
Long Steady Run: 16–18 miles |
| Comments: For Lynn, we found that one workout and a long run is the best schedule for her. Two workouts per week plus a long run have caused injury in the past. | ||
Lynn shows what dedication and a smart training plan can do. She started near the back of the pack (4:40 marathon) and with consistent training over the last three years, she reached her pinnacle achievement of qualifying for Boston (running 3:57 and following this up with a 3:51 at Boston). She runs 30 to 45 miles per week and balances training with work and family life. Her pre-marathon program is a great example of how runners who often don’t think of themselves as competitive runners can make great improvements in their marathon times, especially when they lack the time or the ability to run a lot of miles. The new method was also valuable to Lynn because she often felt that traditional marathon training programs dragged out too long.
The information contained in the preceding story may not be published, broadcast or otherwise distributed without the prior written authority of McMillan Running Company, Inc.
© 1999-2013 Greg McMillan
OUR CLIENTS SPEAK
John H. / This Program Works!
I gotta hand it to you. Your training program really produces results.Those long intervals and fast finish runs really paid off today. Thanks for helping me to become a much better runner.
Clive K / Marathon PR
Lindsay M. / Marathon PR
