Learning from elite runners: A post marathon speed training phase

In the previous few articles I’ve posted about my training as an elite runner, I’ve primarily exhibited specific training concepts within 2 week training blocks. So far, I’ve felt this to be a great way to demonstrate applicable workouts you could learn from without getting too lost in the complicated structure of a full training cycle.

However, in this article I am going to share the full outline my coach and I constructed in preparation for the Fall of 2007. My hope is that detailing an entire training cycle will help you see how workouts are designed to progress a runner from their starting point (whatever that may be) to an ultimate, peak fitness goal.

Background

In this specific training phase, our target goal was to work on speed and develop turnover after a marathon training cycle.

Because of this, the workouts were focused on speed development. Accordingly, the role of threshold runs and long runs was diminished in favor of shorter, but more intense workouts throughout the week.

You’ll notice that many of the workouts repeat themselves, sometimes multiple times. In this phase we used these workouts to assess progress as they were run roughly under the same conditions. The goal was to average slightly faster over the entire workout each session.

If you have any questions about the meaning of these workouts or abbreviations we used, just let me know in the comments section and I would be happy to answer.

The training

Mileage Workout #1 Workout #2 Long run
1-Oct Rest  None  None
8-Oct 40 mpw  None  None  10-12 miles easy
15-Oct 57 mpw  None 5k tempo run 14 miles easy
22-Oct 75 mpw 12 x 400m w/60 sec rest 4 mile cutdown 16 miles easy
29-Oct 107 mpw 5 x 1 mile w/3min rest 5 mile cutdown 18 miles easy
5-Nov 110 mpw 18 x 400 w/55 sec rest 5k very hard tempo 18 mile progression
12-Nov 115 mpw 12 x 800 w/2 min rest, hammer #7, #11 10k cutdown run No long run
19-Nov 115 mpw 6 x 1 mile w/3min rest 6 mile cutdown run 18 mile progression
26-Nov 100 mpw 25 x 400 w/55 sec rest 5 mile cutdown 14 miles easy
3-Dec 100 mpw 3 x 1 mile w/3min rest USA Club XC Championships 13 miles easy
10-Dec 115 mpw 18 mile long run progression 25 x 400, hammer #17, 21, 25 18 mile progression
17-Dec 115 mpw 40 x 200 w/30 sec rest 6 mile cutdown run 18 mile progression
24-Dec 100 mpw 12 x 400, hammer #9, #12, 60 sec rest 18 mile long run – progression Pre Race Workout
31-Dec 100 mpw 4 mile race NYC 5 miles up tempo (marathon pace) 8 x 800 w/2min rest
7-Jan 100 mpw 5 x 1 mile, hammer 2nd 800 on #4 3k Indoor race tune-up UK 18 miles easy
14-Jan 110 mpw 25 x 400 w/55 sec rest 2 x 3 miles at HM pace No long run
21-Jan 100 mpw 7 x 1 mile w/3min rest Boston University Indoor 5k 18 miles easy
28-Jan 100 mpw 25 x 400 w/55 sec rest 7 mile cutdown run 18 miles easy
4-Feb 100 mpw 7 x 1 mile w/3min rest 3 mile cutdown run 12 mile long run
11-Feb 90 mpw Pre Race Workout USA XC Championships 13 mile long run
18-Feb 90 mpw Pre Race Workout US Indoor National Championships No long run

What you can learn

As always, I share this training as an example that can provide valuable lessons you can apply to your own training or current running. I don’t suggest anyone should copy this outline verbatim, but hopefully seeing the different training concepts in action can inspire your workouts.

Changing energy systems

As mentioned above, this cycle of training was executed after an extensive marathon build-up. I had previously trained for two marathons in a row and the goal was to drastically change the training stimulus to ensure that I was hitting all the energy systems. Let me explain:

Training correctly for the marathon requires an intense focus on the on the specific demands of the marathon race. Very rarely in marathon training should you be doing VO2max, high anaerobic threshold runs, or pure speed workouts (notice I said rarely, not never). These are training adaptations that are important for success at shorter distances, but don’t translate well to good marathon racing.

Since my two previous training cycles had been marathon specific, I had intentionally neglected some of these energy systems for a few months. If I continued on the path of training the same physiological components I would have lost overall fitness and probably hit a rut in my training and racing. To continually improve, the body needs a change of stimulus – a new type of demand for the muscles and body.

This is why you’ll notice there are few true threshold runs and even the long runs are aggressive in nature. This specific block capitalized on my previous endurance work and attacked a new stimulus.

Keeping the volume high during the taper

You’ll notice that even during the taper portion of the training outline, the mileage stays relatively high (see the mileage column). The overall drop in volume is only about 10-15% of average weekly mileage.

Most of this mileage reduction is the result of a shorter long run and workouts that only total 4 miles, not the 6 or 7 they usually do. The easy, aerobic runs still remain roughly the same throughout the championship portion of the season.

My strategy in regards to tapering is largely influenced by my coach at the time, Scott Simmons, who believes that significantly dropping volume the week of a race eliminates the energy system that contributes over 85% of the energy required for our specific race distance – easy aerobic runs.

For example, when we look the specific demands of long distance running, we clearly see a heavy reliance on aerobic respiration as a primary energy system:

taper aerobic runningDuffield, R., Dawson, B., & Goodman, C. (2005). Energy system contribution to 1500- and 3000-metre track running. Journal of Sports Sciences, 23(10), 993-1002

Since the aerobic contribution to events longer than two miles is greater than 85 percent, significantly reducing the specific component of training that provides the most value to aerobic conditioning (easy runs) is flawed. To perform your best, you need to continue to train your aerobic system without producing fatigue.

But won’t you get tired if you don’t reduce volume?

By design, easy running is supposed to help you recover. An easy run increases blood flow to the muscles specific to running, helping to clear out waste products and deliver fresh oxygen and nutrients.

If you’re recovery runs during the hardest portion of your training cycle have enabled you to adequately recover between hard workouts, what would change the ten days before your race, when you’re not performing intense workouts?

Nothing changes. Significantly reducing your mileage does not result in faster recovery or more rested legs if your current volume has allowed you to recover properly during training. If it hasn’t, this speaks to a larger problem about your current training program.

I hope you’ve enjoyed another installment of a look inside the training of an elite runner. Please don’t hesitate to let me know what you think – did you find this type of post more helpful than a two week block?

Next week, we will be detailing the training of Nate Jenkins, a 2:14 marathoner and 7th place finisher at the 2008 Olympic Trials Marathon. Stay tuned!

Who We Are

Who We Are

Your team of expert coaches and fellow runners dedicated to helping you train smarter, stay healthy and run faster.

We love running and want to spread our expertise and passion to inspire, motivate, and help you achieve your running goals.

References

Some Other Posts You May Like...

Leave a Reply

Your email address will not be published. Required fields are marked *