Maximizing Performance

“Marathoning Start to Finish” by Patti and Warren Finke

The primary goal of marathon training is to build endurance. Inherent in this goal is the establishment of a sufficient mileage base. The mileage base is not an end to itself, however, but is the means for creating the stamina to support the real key to training - hard/easy cycles and in particular, the long run. As your base mileage and stamina build, you are able to do more work in your long runs and recover using longer easy runs. Without the base and the stamina, the long runs would provide a stress that you could not recover from, stopping you from doing the multiple overload/recovery cycles necessary for training. Once an adequate base has been established, you can improve marathon performance through sharpening. Sharpening is an 8 to 10 week period during which very specific training is used. To do this training you must have built a base which will allow you to do vigorous marathon specific workouts without breaking down your body.

Sharpening Workouts

Sharpening workouts can be categorized as one of three types: Endurance, Pace or Strength. Beginning marathoners should concentrate on endurance while intermediate and advanced marathoners can benefit from pace and strength training.

Endurance

The key to the marathon is the long distance endurance run. During the sharpening phase, runners should do as many long runs as is practical, up to one per week. These runs should be done at an easy pace to encourage fat metabolism and must be long enough (approximately 20 miles), to fatigue the primary endurance muscle fibers and bring into play the convertible fibers which are not normally used. Aching upper leg muscles, especially outer quadriceps, at the conclusion of a long run, are a sure sign that you have run far enough to accomplish this.

Pace

The purpose of pace training is to attain neuromuscular coordination of the body at race speeds. This ensures maximum efficiency and conserves energy resulting in improved race performance. Pace training for the marathon is achieved by running short distances at goal race pace. An important side benefit is the development of pace judgment (being able to tell how fast you are running) so that you run "under control" during the race.

Strength

Strength training for distance runners seeks to improve aerobic capacity (VO2 Max). To do this, workouts are designed to stress anaerobic threshold by running at or, in some cases, beyond the threshold for short repeated bursts, or by running near maximal effort for longer continuous distances.

Glossary of Mystifying Training Terms

All types of training can be categorized into the three types listed above. However, if you go to your local running club meeting or pick up a copy of a running magazine, you will find many mysterious terms for different forms of workouts. We have included some of these below along with other definitions. We apologize if we have left out anyone's favorite.

• Speed Work: a general term for almost any fast paced strength or pace training. An integral part of any of these types of workouts is at least 5-10 minutes of warm up and 5-10 minutes of cool-down.
• Fartlek: Swedish for "speed play" - a type of continuous training often run on hilly courses in which the runner speeds up or slows down at will or with the terrain. The runner might run faster for 30 seconds, then slow down for two minutes and repeat this sequence throughout the workout. (Strength Training)
• Tempo Runs: a short hard paced run. Typically it is run near race pace. (Pace Training)
• Time Trial: a time trial is used to measure progress and should be run at all out pace for the distance covered. An easy way to run a time trial is to run a short race, the distance of the race should be 10% or less of the weekly mileage to allow reasonable recovery. (Although not really training, it has strength training benefits)
• Intervals: repeated short periods of work followed by rest intervals of reduced activity. The work intervals are often run near maximum aerobic pace and are followed by intervals of recovery, usually to 75% of maximum heart rate. (Strength Training)
• Repetition Running: interval training run near race pace with full recovery to 50% of maximum heart rate. This type of running is very specific for leg speed. (Pace Training, Strength Training when high volume)
• Maximum Heart Rate: maximum heart rate in beats per minute can be estimated by subtracting your age from 220.
• Maximum Aerobic Pace: a pace which is scientifically measured by treadmill testing, but can be determined using the 12 minute test. The 12 minute test is done on a track or measured course with the distance covered during a 12 minute run divided into the time to give maximum aerobic pace in minutes per mile. A simple mathematical calculation which gives a reasonable estimate for interval training is 2.2 times 10K time in minutes equals 440 time in seconds at maximum aerobic pace. (See pace tables in Appendix)
• Hill Training: does not mean simply running on hills, but is a specific hill technique. A hill with a gradual 5-10% grade that is 100-300 yards long is used. The runner repeatedly runs or bounds up the hill and strides down the hill as fast as possible (this should include 30-60 seconds of hard running). Uphill develops dynamic power and downhill develops rapid leg movement patterns and stride length. (Strength Training)
• Even Effort: a description of pacing best utilized on hilly courses. The best plan is to expend energy at a constant rate throughout the run. A common problem on hills is that the runner expends so much energy on the uphill that he/she cannot use the advantage of the downhill to run faster, but uses it to rest. A better plan is to run up and down the hills at the same effort, then using that effort on the downhill becomes a major advantage. Uphill is usually run about 10% slower than the flat while downhill is run 5% faster.
• Cross Training: training using other types of aerobic activity such as swimming or bicycling. The values of cross training are thought to be in terms of injury prevention. The aerobic endurance training may or may not be equivalent. The specificity component is missing. Part of cardiovascular endurance involves the training of the muscles used for better oxygen utilization through increased aerobic enzymes. This can be done somewhat through cross training, but specific training is better. Cross training will benefit you especially if you cannot run every day. It will add some variety and help keep you motivated to stay on your training schedule.

Interval Training

Interval training was developed by German physiologists in the 1930's and popularized by the great Hungarian coach Mihaly Igloi. There are 5 variables used in describing interval training:

• The fast run distance
• The recovery run distance
• The recovery run activity (slow run vs. walk)
• The time for the fast runs
• The number of repetitions.

Manipulating these variables makes interval training adaptable to virtually all types of running. Interval training can be applied very effectively to anaerobic running, sprints and middle distances. This is because it allows large amounts of anaerobic work to be done by interspersing it with recovery periods.

While training for long distance events where anaerobic demands are minimal and speed requirements are far below anaerobic threshold, the most suitable use of interval training is to improve aerobic power. The most effective way to do this is to repeat short fast runs close to maximal aerobic pace. This pace can be calculated by multiplying a runner's best 10K time by 2.2. This gives his maximum aerobic 400 meter time in seconds. Multiplying by 1.1 gives his 200 m. time. For example, if you run a 40 minute 10K, you should run your 400 meter intervals no faster than 40x2.2=88 seconds and your 200 meter intervals in 40x1.1=44 seconds. Because this maximal aerobic pace can only be maintained for approximately 12 minutes without stopping, fast run distances of much shorter duration allow a greater total work load to be completed. Most research indicates fast runs of 200 to 400 meters to be most effective for improving VO2 Max. Because the intent is to maintain the cardiovascular system near its maximum aerobic limit, rest intervals should be short, about 1/2 of the fast distance or less and should be run slowly rather than walked to decrease lactic acid buildup in the muscles. The runner's pulse rate should drop to about 75% of maximum during this rest period. The number of repetitions depends on the conditioning of the runner. A runner starting an interval program should begin with a total fast run duration of less than 12 minutes. This would be about 6-8 400's for most runners. As recovery pulse and leg fatigue indicate, more intervals can be added.

Tempo Runs

Tempo runs are runs done at constant moderate effort, usually at or slightly faster than race pace. These runs have two benefits. First, because they are run near race pace, they are effective physical and mental simulators of a race. The body and mind learn to function efficiently at racing speeds. The neuromuscular communication paths necessary to operate in a race are established. The runner's feel of racing speed is developed. A second benefit of tempo runs can be derived by running tempo runs at 85-90% effort. This creates a cardiovascular overload and accompanying strength benefits similar to those derived by aerobic interval training. Optimal tempo runs combine both of these effects through an educated selection of a tempo run distance of about 1/4 of the race distance. If this distance is run at race pace, it will always be a 85-90% effort run. For the marathon an excellent tempo run workout is 6-7 miles at marathon race pace. Because of their dual benefits, tempo runs are probably the most effective type of speedwork training for the marathon.

Repeats

Repeats are essentially multiple tempo runs combined into an interval training format. The key differences between repeats and intervals lie in the recovery time and the interval pace. Repeats utilize long rest periods during which the runner is allowed to recover fully before doing another fast run. The rest periods often use walking for the intermediate activity. The fast run pace for repeats is usually a function of race pace or race pace goal rather than aerobic potential as are the interval workouts. Terms often used to describe repeat paces are "date pace", about 90% of the runners current race pace capability and "goal pace", the runners goal race pace. Repeats are very useful to runners with good mileage bases training for shorter races. This technique allows them to run multiple runs of up to 1/4 of their race distance in a single workout (i.e. repeated miles or 1 1/2 miles for a 10K workout). Beginners should start with less distance and fewer repeats run at or below 90% of their current race pace ability. They can then build up to a maximum of total repeat run mileage equal to around 10% of their weekly mileage base and speed of near their goal pace.

Fartlek

Fartlek is an unstructured form of speedwork often done on varied or cross country terrain. During a moderately paced run, the runner varies his speed by periodically accelerating to harder paces and then slowing back down to the moderate pace. The object is to maintain an average level of effort of about 90% of race pace. The surges push the effort to near maximum aerobic effort and the slower paces are a 75-80% effort for recovery. Fartlek is a very effective simulation of passing and surging in shorter races and is useful in building aerobic power and speed especially when done on hilly terrain. It provides a pleasant alternative to structured track interval workouts and provides the extra benefits of running hills and utilizing different muscle groups.

Race Specific Training

During the sharpening phase of training, it is important to consider the specifics of the particular race for which you are training. Your training runs should be tailored to simulate as closely as possible the terrain, the surface and environment in which you expect to race.

Sharpening Programs

The following are examples of several programs which can be used to develop a schedule for the sharpening phase of marathon training.

Beginning Marathon Sharpening

Prerequisites: Base of 40 miles per week including a long run of between 15 and 20 miles.

Goals: To build marathon endurance by completing four 20 mile training runs. To develop marathon pace through short tempo runs.

Mileage Progression

Week	Sun	Mon	Tue	Wed	Thu	Fri	Sat	Total
18	16	2	4	2T	4	8	0	40
19	20	2	4	8	4	8	0	46
20	16	2	4	2T	4	8	0	40
21	20	2	4	8	4	8	0	46
22	16	2	4	2T	4	8	0	40
23	20	2	4	8	4	8	0	46
24	20	2	4	2T	4	8	0	44
25	16	2	4	8	4	8	0	42
(T) Tempo runs consist of two-mile warmup, the indicated number of miles at marathon race pace and a two-mile jog to cool down. Total includes warmup and cool down miles for tempo runs. All runs are done at an easy pace (75-80% effort).

Intermediate Marathon Sharpening

Prerequisites: Base of 60 miles per week including a long run of 20 miles.

Goals: To establish a strong endurance base by completing 6-8 runs of 20 miles or more. To develop marathon pace and aerobic potential through a program of tempo runs.

Mileage Progression

Week	Sun	Mon	Tue	Wed	Thu	Fri	Sat	Total
18	20	6	6	3T	6	12	6	61
19	20	6	6	4T	6	12	6	62
20	18-20	6	6	4T	6	12	6	60-62
21	20	6	6	5T	6	12	6	63
22	18-20	6	6	5T	6	12	6	61-63
23	20	6	6	6T	6	12	6	64
24	20	6	6	6T	6	12	6	64
25	20	6	6	6T	6	12	6	64
(T) Tempo runs consist of one-mile warmup, the indicated number of miles at marathon race pace and a jog of one or more miles to cool down. Total includes warmup and cool down miles for tempo runs. All runs are done at an easy pace (75-80% effort).

Advanced Marathon Sharpening

Prerequisite: Base of 75 miles per week including a long run of 25 miles and previous speedwork at marathon race pace or faster.

Goals: To establish strong endurance base by completing 8 long runs of between 20 and 30 miles. To peak marathon potential with specific speedwork.

Mileage Progression

Week	Sun	Mon	Tue	Wed	Thu	Fri	Sat	Total
18	25	7	7	5T	7	14	7	68-74
19	25	7	7	5T	7	14*	7	68-74
20	25	7	7	6T	7	14*	7	69-75
21	25	7	7	6T	7	14*	7	69-75
22	25	7	7	6T	7	14*	7	69-75
23	25	7	7	7T	7	14*	7	69-75
24	25	7	7	7T	7	14*	7	69-75
25	25	7	7	7T	7	14	7	69-75
(T) Tempo runs consist of one-mile warmup at easy pace, the indicated mileage at marathon goal pace, and a 1 or more mile jog to cool down. * The Friday run can be optionally a strength run of 6 to 7 miles of hard effort (either intervals, fartlek or hill training) with a one-mile warmup and a one-mile or more jog to cool down. (See Appendix for examples.) No strength work is done on the final Friday to allow adequate recovery before the race. Total includes warmup and cool down miles for tempo runs. All other runs are at an easy pace (75-80% effort).

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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