Hal Higdon: Marathon--Advanced 1: This training program for Advanced 1 marathoners offers a progressive buildup--similar to that for the novice and intermediate runners, except you start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs). The major difference, however, is the addition of speedwork. Advanced 1 has one day of speedwork; Advanced 2, two. Pick your poison. Each day I will send you an email telling you what to run and offering a training tip. For more information and directions, visit my website: halhigdon.com.
This Advanced 1 Marathon Training schedule is for experienced runners seeking to fine-tune their training by following a program that includes some speedwork plus more mileage than the programs followed by novice and intermediate runners. (The Advanced 2 program features two days of speedwork weekly.) Hopefully you arrived at this program with a background of speed training and know what it's like to do hill repeats, interval training on the track and tempo running in the woods. If not, this is no time to start. You would be much better following one of the Intermediate programs and saving this program for a later marathon. Okay, you read my disclaimer and agreed to the conditions for acceptance into this very tough program. For the next 18 weeks, you will use Monday as a day of comparative rest by running an easy 3-5 miles, then adjourning to the gym for 15-30 minutes of stretching and strength training. (This might be a good workout to do in a health club, since you can do your 3-miler on a treadmill before heading to the weight room.) Wednesday workouts will be about the same. Fridays are rest days, since even Advanced runners need to rest.
Five miles at whatever pace seems comfortable to you. As the countdown continues, your Tuesday mileage will increase gradually from 5 miles in Week 1 to 10 miles in Week 11. This is a sorta-long run, done midweek at longer distances than usual, but not as long as the weekend long runs. Feel free to punch the acceleration button if you're feeling good, particularly toward the end of the workout.
Tuesday and Thursday workouts form a tough one-two punch in this Advanced 1 schedule--but that's what it takes if you want to run a fast marathon, perhaps qualify for Boston, or go even faster! In between, you get to run easy. Jog an easy 3 miles today, then do some stretching, spending more time on this than you normally might do to ready yourself for tomorrow's speed session. You can also do some lifting today, but I don't recommend excessive strength training during the marathon buildup, and I suggest cutting back on what lifting you do as the marathon draws near. Most important, put together a regular routine that you can use each Monday and Wednesday.
In this Advanced 1 program, Thursdays feature hill workouts, tempo runs and interval training on the track, alternating between each from week to week. I do this mainly to provide some variety to the program. Today the prescription is 3 x Hill. But the workout is slightly more complicated than that. Warm up with a couple of miles. Find a hill 200-400 meters long. Run 3 uphill repeats on it, jogging back down between. Cool down with a mile or two. That will give you a workout today of about 5 miles--but counting mileage is not important. More important is the quality of what you do, not the quantity. Even in the marathon, quality counts--at least for Advanced runners.
Five miles at marathon pace. You need to implant in your mind what it feels like to run the exact pace needed to meet your goal on marathon day. Pick a measured course where you can catch your time each mile. Measure the course yourself with a GPS watch or run on a track if necessary. Or enter a 10-K road race with the intention of ignoring the competition and running 5 of its miles at what will seem like a slow (marathon) pace. I know: that's not easy for an advanced runner to do. Visit the introductory screens here on TrainingPeaks or on halhigdon.com) for more directions on how to do Pace workouts.
Run long. Begin your progression at 10 miles. By gradually lengthening your mileage 1 mile a week, you can reach 20 miles eight weeks before the marathon and have time for three 20-milers, instead of one. Run 30 to 90 seconds or more per mile slower than marathon pace. In the advanced schedules, the long runs are on Sundays. If necessary, you can flip-flop your workouts and run long on Saturdays, but it's usually easier to go from fast to long than the other way around. If your work schedule dictates, you can do your long runs on any day of the week. In general, however, I would rather see you do pace work Saturdays followed by the long run on Sundays.
Cruise an easy 3-miler. Don't run farther or harder thinking it will get you in better shape. More isn't always better. Evaluate how you felt after your first week of marathon training at the Advanced 1 level. Good? Okay? Awful? Hopefully you can handle the pressure of this demanding schedule. It's not going to get easier! A lot of people play at running, working out three or four days a week, doing a long run on the weekends, entering an occasional race, sometimes gearing up for a marathon. For a while, they'll improve just on accumulated mileage, but after several years it becomes increasingly difficult to set Personal Records. To do that, you need to train. And you need to train with a purpose. Training is when you follow a schedule, such as this one, where each day has a purpose. If the weather is bad, you still run. If you have important business, you simply rise an hour early to run. Why? Because I told you to! And if Hal tells you to run 3 miles today and afterwards do some strength training, please do it!