Hi all! l’m going to make an adjustment in the weekly suggested training plan. If you are training for Boston or a spring marathon and would like an individualized plan, send me an email.tjmurphywriter@gmail.com.Or you can follow the general winter base training plan that is meant for all levels and race goals, and you’ll note that I offer suggestions to marathoners in paranthesis. One reason I’m making this adjustment is that the VDOT-specific quality workouts for marathoners arent a great fit for Tuesday nights at Burlington HS. They tend to have long warmups up to six miles, and tally 12+ miles. Just not a great fit for the HS training ground at night and (as we’ve experienced in recent weeks) extreme cold.
Q1: BURLINGTON HIGH SCHOOL 5:45PM: FARTLEK RUNNING.2-mile warm-up jog4-6 stridersRepeat the following 2 to 3 times: Run at a comfortably hard pace for 3 minutes, then jog easily for 2 minutes. Run hard for 2 minutes, then jog easily for 90 seconds.Run at T-pace (roughly 10k race pace) for 5 minutes, then jog easily for 3 minutes. Warm-down
Q2: TEMPO/THRESHOLD WORKOUT Warmup 1-2 miles, 4 striders, 3 miles at a pace that is comfortably hard for the distance or your VDOT T-pace (marathoners: do 20 minutes at threshold pace, 10 minutes easy, 10 minutes at threshold pace)1-2 miles easy warmdown
Q3: EASY LONG RUN 60 TO 120 MINUTES EASY. Length is dependent on your mileage level and goals.Basic guideline: limit the length of your long run to 30% of your weekly mileage or less.Marathoners should be netting between 90 and 120 minutes.