Example Interval Progression
This is an 8 week strength training progression which could be used by an advanced marathoner during the sharpening phase of his training. These workouts are not recommended for beginning or intermediate marathoners.
The goal of this program is to increase anaerobic threshold and maximal oxygen uptake (VO2 max).
Workouts are to be done one per week on a hard workout day for 8 consecutive weeks. Each workout should consist of at least a 1 mile easy warmup run and some stretching followed by the intervals and then by a 2 or more mile cool down run.
During the recovery jog, monitor your pulse to see that it drops to 55 to 65% of your maximum heart rate before the next interval.
This progression increases from 6 to 12 440's during the 8 week period while the speed is slowly added until all the intervals are run at maximum aerobic pace. Maximum aerobic pace is given in the appendix training pace tables for 440 yd (400 meters). For 220 yd (200 meters), simply divide by 2. For 90% pace times, multiply the maximum aerobic pace time by 1.1. For example if your max aerobic pace (100%) time is 80 seconds for 440 yards, your 90% time is 88 seconds and your 90% 220 time is 44 seconds.
| Week 1 | 4 x 220 yds at 90%, 110 yds recovery 6 x 440 yds at 90%, 220 yds recovery |
|---|---|
| Week 2 | 4 x 220 yds at 90%, 110 yds recovery 8 x 440 yds at 90%, 220 yds recovery |
| Week 3 | 2 x 220 yds at 90%, 110 yds recovery 2 x 220 yds at 100%, 110 yds recovery 2 x 440 yds at 100%, 220 yds recovery 8 x 440 yds at 90%, 220 yds recovery |
| Week 4 | 2 x 220 yds at 90%, 110 yds recovery 2 x 220 yds at 100%, 110 yds recovery 4 x 440 yds at 100%, 220 yds recovery 6 x 440 yds at 90%, 220 yds recovery |
| Week 5 | 2 x 220 yds at 90%, 110 yds recovery 2 x 220 yds at 100%, 110 yds recovery 6 x 440 yds at 100%, 220 yds recovery 4 x 440 yds at 90%, 220 yds recovery |
| Week 6 | 2 x 220 yds at 90%, 110 yds recovery 2 x 220 yds at 100%, 110 yds recovery 8 x 440 yds at 100%, 220 yds recovery 2 x 440 yds at 90%, 220 yds recovery |
| Week 7 | 2 x 220 yds at 90%, 110 yds recovery 2 x 220 yds at 100%, 110 yds recovery 10 x 440 yds at 100%, 220 yds recovery |
| Week 8 | 2 x 220 yds at 90%, 110 yds recovery 2 x 220 yds at 100%, 110 yds recovery 12 x 440 yds at 100%, 220 yds recovery |
Credits
Run The Planet thanks Patti & Warren Finke and Team Oregon for the permission to reprint the complete online version of the first edition of the book Marathoning Start to Finish (Hypertext Version 1.02) by Patti & Warren Finke. © 1986, 1996 wY'east Consulting, All Rights reserved.
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