Make the anaerobic/speed workouts more aerobic by allowing more rest intervals and lengthening the workout (requiring more endurance). ENDURANCE adjustment: Shift the emphasis here toward aerobic support and away from anaerobic work. Endurance workouts getting slightly faster. Speed workouts (roughly 5k paces) getting slightly slower but longer. □Aerobic/Anaerobic support phase – about 4 weeks long. It may seem like the least exciting phase, but I’d extend this as long as possible to maximize endurance benefits. That means a longer training cycle and the best place to add days to a marathon cycle is during the base period. ENDURANCE adjustment: It takes much longer to develop the aerobic/endurance system, sometimes up to 20 weeks. A good time to grow mileage with minimal intensity although short very fast workouts will instill good biomechanics. Here’s the rundown! I’ll share more specifics later!. Over time, they gradually start to funnel more closely towards race pace. In the base period, the paces are on both ends of the spectrum: really fast or really slow. ![]() If you struggle to extend your half marathon success, then you are deficient on the endurance side (no surprise here!).Īt a high level, this is how I think about training for most races. I’ve adapted it from The Science of Running by Steve Magness. If you’ve experienced this struggle, here’s my thoughts: think of the marathon training pyramid. Remember – the aerobic (aka endurance) base takes the longest to be built. ![]() In other words, their aerobic engines are running at their max. Most notably, they’ve trained for several years more than the average runner and at much higher volumes. If you look at elite runners, they generally can nab a marathon pace within 10-15 seconds per mile of their half marathon PR. ![]() The jump between a half marathon and a full marathon can see like jumping over the Grand Canyon. “Wow, this means I should be able to run X:XX for a marathon!” One of my first acts after a new PR is to check out the VDOT tables and see what the consensus tells me I should be able to run at other distances. Are you upset that you can’t translate an awesome half marathon time into an equally awesome marathon time? You’re not alone. I’ve been there too.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |