MarathonPlan with Caveman Runs - Advanced (max voume 8hrs 30min)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:22

Must be consistently running 4+ hours per week.

This is a 22 week training program.

Can use heart rate for zones, or training paces. If you would like help with your training zones, please contact Paul at pduncan1984@gmail.com

Sample Day 1
0:55:00
Z1 progression run

Start this workout in the low end of your Z1 heart rate zone, finish in the high end of your Z1 heart rate zone.



Be sure to record your average heart rate and mile time, for each 1 mile "lap" in post activity comments.
Also, include fueling details in post activity comments.
Fueling Recommendations:
- 100-200 calories pre workout (easy to digest, high carbohydrate snack)
- During: 1 bottle of sports drink every 30-60 minutes depending on heat. (160cal per 24 ounce bottle) PLUS 1 gel every 45:00.
- Post workout - 1 scoop of 3:1 or 4:1 recovery drink. 
-----------
Recommended Sport Drink -
http://amzn.to/1TEnGbH
http://amzn.to/1UgcgYE
---------
Recommended Post workout Drink
http://amzn.to/1TEnYQ0
http://amzn.to/1Vkt4QA
http://amzn.to/1UgcQ8F
* There are other products that meet the proper requirements as well. So if you are using products other than what are listed, please verify with me that it meets the proper requirements.

Sample Day 3
0:55:00
Caveman Run OR TREADMILL PROGRESSION SERIES

Caveman Run: 

Run based on how you feel. Start easy for the first mile or so, then ease into whatever pace you feel like running for the duration of the run.


For time. Pay no attention to heart rate or pace. This would be perfect for a trail run or something to that effect.
--------------
OPTION #2:

Treadmill Progression Series Instructions

For the first test of the series. Do a test to see what your average pace is at the top of ZR for 30 minutes. This will be your BASELINE PACE.

To determine the BASELINE PACE for your next treadmill progression series workout, you will take the AVERAGE PACE OF YOUR LAST similar workout.

So lets say your ZR Pace was 10:00/mi on your initial test. That is now your baseline pace.

The next workout you will start at baseline pace MINUTE 5 levels on the treadmill. So 10:00mi = 6.0mph, so you would start at 5.5mph. Every MILE, you increase by .2mph. You continue this for the duration of the run, or until you feel you can not increase anymore, at which time you would lower the speed back to baseline pace until the workout is over.

In the last 10:00, you may challenge yourself by adding more than .2mph to increase the total average.

At the end of the workout, take the AVERAGE PACE for the run, and that is your NEW baseline pace for next time.

These workouts will be easy in the beginning of the build-up, but will turn into tempo/threshold runs as you progress through training. So start moderate!

*Note*: The Progression starts at 60minutes remaining or less. So, if the prescribed run is OVER 60 minutes, stay at the starting pace until 60 minutes are remaining.

Sample Day 5
0:55:00
Z1 progression run

Start this workout in the low end of your Z1 heart rate zone, finish in the high end of your Z1 heart rate zone.



Be sure to record your average heart rate and mile time, for each 1 mile "lap" in post activity comments.
Also, include fueling details in post activity comments.
Fueling Recommendations:
- 100-200 calories pre workout (easy to digest, high carbohydrate snack)
- During: 1 bottle of sports drink every 30-60 minutes depending on heat. (160cal per 24 ounce bottle) PLUS 1 gel every 45:00.
- Post workout - 1 scoop of 3:1 or 4:1 recovery drink. 
-----------
Recommended Sport Drink -
http://amzn.to/1TEnGbH
http://amzn.to/1UgcgYE
---------
Recommended Post workout Drink
http://amzn.to/1TEnYQ0
http://amzn.to/1Vkt4QA
http://amzn.to/1UgcQ8F
* There are other products that meet the proper requirements as well. So if you are using products other than what are listed, please verify with me that it meets the proper requirements.

Sample Day 6
1:10:00
Aerobic Z1 progression run

Start this workout in the low end of your Z1 heart rate zone, finish in the high end of your Z1 heart rate zone.



Be sure to record your average heart rate and mile time, for each 1 mile "lap" in post activity comments.
Also, include fueling details in post activity comments.
Fueling Recommendations:
- 100-200 calories pre workout (easy to digest, high carbohydrate snack)
- During: 1 bottle of sports drink every 30-60 minutes depending on heat. (160cal per 24 ounce bottle) PLUS 1 gel every 45:00.
- Post workout - 1 scoop of 3:1 or 4:1 recovery drink. 
-----------
Recommended Sport Drink -
http://amzn.to/1TEnGbH
http://amzn.to/1UgcgYE
---------
Recommended Post workout Drink
http://amzn.to/1TEnYQ0
http://amzn.to/1Vkt4QA
http://amzn.to/1UgcQ8F
* There are other products that meet the proper requirements as well. So if you are using products other than what are listed, please verify with me that it meets the proper requirements.

Sample Day 8
1:00:00
Z1 progression run

Start this workout in the low end of your Z1 heart rate zone, finish in the high end of your Z1 heart rate zone.



Be sure to record your average heart rate and mile time, for each 1 mile "lap" in post activity comments.
Also, include fueling details in post activity comments.
Fueling Recommendations:
- 100-200 calories pre workout (easy to digest, high carbohydrate snack)
- During: 1 bottle of sports drink every 30-60 minutes depending on heat. (160cal per 24 ounce bottle) PLUS 1 gel every 45:00.
- Post workout - 1 scoop of 3:1 or 4:1 recovery drink. 
-----------
Recommended Sport Drink -
http://amzn.to/1TEnGbH
http://amzn.to/1UgcgYE
---------
Recommended Post workout Drink
http://amzn.to/1TEnYQ0
http://amzn.to/1Vkt4QA
http://amzn.to/1UgcQ8F
* There are other products that meet the proper requirements as well. So if you are using products other than what are listed, please verify with me that it meets the proper requirements.

Sample Day 10
1:00:00
Caveman Run OR TREADMILL PROGRESSION SERIES

Caveman Run: 

Run based on how you feel. Start easy for the first mile or so, then ease into whatever pace you feel like running for the duration of the run.


For time. Pay no attention to heart rate or pace. This would be perfect for a trail run or something to that effect.
--------------
OPTION #2:

Treadmill Progression Series Instructions

For the first test of the series. Do a test to see what your average pace is at the top of ZR for 30 minutes. This will be your BASELINE PACE.

To determine the BASELINE PACE for your next treadmill progression series workout, you will take the AVERAGE PACE OF YOUR LAST similar workout.

So lets say your ZR Pace was 10:00/mi on your initial test. That is now your baseline pace.

The next workout you will start at baseline pace MINUTE 5 levels on the treadmill. So 10:00mi = 6.0mph, so you would start at 5.5mph. Every MILE, you increase by .2mph. You continue this for the duration of the run, or until you feel you can not increase anymore, at which time you would lower the speed back to baseline pace until the workout is over.

In the last 10:00, you may challenge yourself by adding more than .2mph to increase the total average.

At the end of the workout, take the AVERAGE PACE for the run, and that is your NEW baseline pace for next time.

These workouts will be easy in the beginning of the build-up, but will turn into tempo/threshold runs as you progress through training. So start moderate!

*Note*: The Progression starts at 60minutes remaining or less. So, if the prescribed run is OVER 60 minutes, stay at the starting pace until 60 minutes are remaining.

Sample Day 12
1:00:00
Z1 progression run

Start this workout in the low end of your Z1 heart rate zone, finish in the high end of your Z1 heart rate zone.



Be sure to record your average heart rate and mile time, for each 1 mile "lap" in post activity comments.
Also, include fueling details in post activity comments.
Fueling Recommendations:
- 100-200 calories pre workout (easy to digest, high carbohydrate snack)
- During: 1 bottle of sports drink every 30-60 minutes depending on heat. (160cal per 24 ounce bottle) PLUS 1 gel every 45:00.
- Post workout - 1 scoop of 3:1 or 4:1 recovery drink. 
-----------
Recommended Sport Drink -
http://amzn.to/1TEnGbH
http://amzn.to/1UgcgYE
---------
Recommended Post workout Drink
http://amzn.to/1TEnYQ0
http://amzn.to/1Vkt4QA
http://amzn.to/1UgcQ8F
* There are other products that meet the proper requirements as well. So if you are using products other than what are listed, please verify with me that it meets the proper requirements.

Paul Duncan
|
www.paulduncanjr.com

USAT Certified
Qt2 Sytems Level 1
ORR Level III (Expert)

Multi-sport coach.