Coach for Cash: Training Program: MPR
Thursday, December 3, 2009
The following is MPR's general philosophy...
the Mileage is kept steady at the top end of your mileage range with a pull back week midway through and a taper the last 2 weeks. I believe succesfully racing a quality marathon is largely about efficiency/economy and we can gain this efficiency 2 ways:
the Mileage is kept steady at the top end of your mileage range with a pull back week midway through and a taper the last 2 weeks. I believe succesfully racing a quality marathon is largely about efficiency/economy and we can gain this efficiency 2 ways:
1) Quantity - mileage, # of runs, long runs
2) Quality - regular work at speeds that require the neurons to fire and muscles to contract more efficiently leading to improved economy
Because your quantity is on the lower end of the range I feel is needed for a high quality marathon, I am including periodic quality work (stress #2) to further enhance your efficiency/economy as well as keeping MP feeling easy by comparison. The combination of your quantity and this quality work should be sufficient to allow you to race the high quality marathon you seek.
Stress # 1 is geared toward working your aerobic threshold and lactate threshold (alternating) with a progression of mileage, and then pace, then mileage again. A greater number of AT runs is used as this range will include your goal marathon pace.
Your weekly long run (stress #3) is your most important workout of the week and is geared toward your goal race duration. Once we have built to your goal duration (2:25), run at an easy pace, we begin to progressively qualify this duration through including segments (either starting or ending) at marathon goal pace into the run.
Stress # 1 is geared toward working your aerobic threshold and lactate threshold (alternating) with a progression of mileage, and then pace, then mileage again. A greater number of AT runs is used as this range will include your goal marathon pace.
Your weekly long run (stress #3) is your most important workout of the week and is geared toward your goal race duration. Once we have built to your goal duration (2:25), run at an easy pace, we begin to progressively qualify this duration through including segments (either starting or ending) at marathon goal pace into the run.
* Timothy
2 comments:
-Running long runs hard every week could end badly
-Need more recovery regarding mileage week to week – more of a taper?
-Like the workouts in stress #1 and #2
-Overall the plan is well thought out and solid
The 12 miles at what I would assume to be AT pace could be a bit adventurous at times. I am always a big fan of putting the MP at the end of the long, long runs as I feel that the more you can simulate, the better. Especially, the 2:25 with last 1:00 at MP.
- Dr. Zaius
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