THE METHOD to the MADNESS


Since the beginning of the 9th grade (2009), I’ve conjured up my own training regimens for the upcoming seasons of racing. Some of my favorite moments each year occur when I sit down with a calculator, pencil, and eraser to sketch out the specifics. I outline mileage, workouts, paces, and races, among other things. If I am to hold myself accountable, things needto be in written form, neatly, and with a purpose. I consider my training an extension of the work day. It is the work day. If I cannot complete my training sessions, the day is a waste. That is my mentality.

Over the years, I’ve been influenced by a number of coaches, scientists, writers, athletes, mentors, etc. Through research and inspiration, and plenty of trial and error, I’ve found what works best for me: VARITETY and CREATIVITY. Each season, however, the details continue to evolve, yet, the structure is mainly the same. I love the variety in my training. I believe there are no limits to what I can do with my body and, come Hell or high water, I will never quit the pursuit.

All in all, I guess I’m just a big dreamer and meticulous preparer. I apply a surplus of training methods to my regimen, approaching training and racing as a profession. Below, I share my structure and creativity, a “rulebook” that I dedicate myself to.


Structure

*5K / 10K:

  • 6 days/wk running
  • Mileage: 60 – 80
  • Q sessions: Daniels’ Running Formula (4th Edition – Table 13.2)
  • P90X3 – Plan 2
  • XT x1

*Half-Marathon:

  • 6 days/wk running
  • Mileage: 70 -90
  • Q sessions: Daniels’ Running Formula (3rd Edition)
  • P90X3 – Plan 3
  • XT x1
  • 6×20/50 strides (x2)

*Marathon / 50K (TT) / 50MI (TT):

  • 6 days/wk running
  • Mileage: 80 – 100
  • Q sessions: Daniels Running Formula (4th Edition – Table 16.3)
  • P90X3 – Plan 1
  • XT x1
  • 6×20/50 strides (x2)
  • (50K / 50MI = adjusted Long Runs)

*50K / 50MI / 100K:

  • 6 days/wk running
  • Mileage: 80 – 100
  • P90X3 – Plan 1
  • XT x1
  • 6×20/50 strides (x2)
  • (50MI / 100K = adjusted Long Runs)
  • Structure:
    • Start (80)
      • M: 10mi, P90X
      • Tu: 11mi, 6s, P90X
      • W: LR 20, P90X
      • Th: 11mi, 6s, P90X
      • F: 18mi – T (CRUISE INTERVALS x6 w/WU+CD), P90X
      • Sa: 10mi
      • Su: XT (1h)
    • Rise (90)
      • M: 11mi, P90X
      • Tu: 11mi, 6s, P90X
      • W: LR 23, P90X
      • Th: 11mi, 6s, P90X
      • F: 19mi – H (HILL REPS w/WU+CD), P90X
      • Sa: 10mi
      • Su: XT (1h10m)
    • Peak (100)
      • M: 14mi, P90X
      • Tu: 15mi, 6s, P90X
      • W: LR 26.2, P90X
      • Th: 15mi, 6s, P90X
      • F: 20mi – T (DOUBLE TEMPO RUN w/WU+CD), P90X
      • Sa: 10mi
      • Su: XT (1h20m)
    • Peak (100)
      • M: 13mi, P90X
      • Tu: 13mi, 6s, P90X
      • W: LR 50K, P90X
      • Th: 13mi, 6s, P90X
      • F: 20mi – H (THE HILL CYCLE w/WU+CD), P90X
      • Sa: 10mi
      • Su: XT (1h20m)
    • Fall (80)
      • M: 10mi, P90X
      • Tu: 11mi, 6s, P90X
      • W: LR 20, P90X
      • Th: 11mi, 6s, P90X
      • F: 18mi – V (HALF-TIME FARTLEK w/WU+CD), P90X
      • Sa: 10mi
      • Su: XT (1h)
    • Peak (100)
      • M: 14mi, P90X
      • Tu: 15mi, 6s, P90X
      • W: LR 26.2, P90X
      • Th: 15mi, 6s, P90X
      • F: 20mi – T (DOUBLE TEMPO RUN w/WU+CD), P90X
      • Sa: 10mi
      • Su: XT (1h20min)
    • Peak (100)
      • M: 13mi, P90X
      • Tu: 13mi, 6s, P90X
      • W: LR 50K, P90X
      • Th: 13min, 6s, P90X
      • F: 20mi – H (THE HILL CYCLE w/WU+CD), P90X
      • Sa: 10mi
      • Su: XT (1h20m)
    • Fall (80)
      • M: 10mi, P90X
      • Tu: 11mi, 6s, P90X
      • W: LR 20, P90X
      • Th: 11mi, 6s, P90X
      • F: 18mi – H (TREADMILL “6×3” w/WU+CD), P90X
      • Sa: 10mi
      • Su: XT (1h)
    • Pre-Race (70)
      • M: 7mi, P90X
      • Tu: 8mi, 6s, P90X
      • W: LR 20, P90X
      • Th: 8mi, 6s, P90X
      • F: 17mi – H (HILL REPS w/WU+CD), P90X
      • Sa: 10mi
      • Su: XT (1h)
    • Race
      • M: 1h, 6s, P90X
      • Tu: T (CRUISE INTERVALS x4 w/WU+CD), P90X
      • W: 45min – 1h, P90X
      • Th: 45min
      • F: 30 – 45min, 6s
      • Sa: RACE
      • Su: OFF
    • Recovery

*100MI (TT):

  • 6 days/wk running
  • Mileage: 80 – 100
  • P90X3 – Plan 1
  • XT x1
  • 6×20/50 strides (x2)

*100MI:

  • 6 days/wk running
  • Mileage: 80 – 100
  • P90X3 – Plan 1
  • XT x1
  • 6×20/50 strides (x2)

*MTN (short):

  • 5 days/wk running
  • Mileage: time-based
  • P90X3 – Plan 2
  • XT x2
  • 6×20/50 strides (x2)

*MTN (long):

  • 6 days/wk running
  • Mileage: time-based
  • P90X3 – Plan 1
  • XT x1
  • 6×20/50 strides (x2)

*BASE:

  • 5 days/wk running
  • Mileage: time-based
  • P90X3 – Plan 3
  • XT x2
  • 6×20/50 strides (x2)
  • Structure:
    • Base
      • M: SHORT, 6s, P90X
      • Tu: XT, P90X
      • W: LONG, P90X
      • Th: SHORT, P90X
      • F: MEDIUM (Q w/WU+CD), P90X
      • Sa: MEDIUM, 6s
      • Su: XT
    • Race
      • M: SHORT, 6s, P90X
      • Tu: XT, P90X
      • W: MEDIUM, P90X
      • Th: SHORT
      • F: SHORT, 6s
      • Sa: RACE
      • Su: OFF
    • Recovery

Notes

*I outline my own weekly mileages. The specifics reflect previous training blocks, my current fitness level, injury history, life stress, etc.

*12 weeks is the maximum length of a training block.

*Time-based training:

  • SHORT = 30min – 1h
  • MEDIUM = 1-2h
  • LONG = 2h+

*If not specified, WU+CD = 15min OR split evenly to achieve daily mileage goal.

*If no recent performance, choose an honest VDOT and increase by 1 point after every 5 weeks. 

*HR monitor = treadmill, track, M, T, XT

*Strides, easy runs, and unspecified paces are always performed “by feel”.

*Powder Supplements:

  • Heart Greens by HumanN
  • Beet Elite by HumanN
  • Phormula-1 by 1st Phorm

*Salt tabs on sessions 2h+

*For post-race recovery, I follow this general rule:

  • >4h race = 5 days OFF running
  • 1h – 4h race = 3 days OFF running
  • 1mi – 1h race = none

Other Q Sessions

*L = Long

  • RACE-SPECIFIC: 2h+ → a route that mimics the Race, periods of “uptempo”
  • R-X-R: 1h-1h-1h → run “by feel”, cross-train, run “by feel”
  • LONG RUN SURGES: 1min “surge” every 10th minute

*H = Hills

  • THE HILL CYCLE: 6x ~1mi OR 4x ~1.5mi → runnable hill loop, a “nonstop” workout, negative splits necessary!
  • HILL REPS: 12x1min OR 6x2min→ between 3.5-5% grade, strong efforts w/crisp and clean form, recovery jog downhill, a “nonstop” workout
  • TREADMILL “6×3”: 6x3min @8% (9-10.5mph, increasing each rep by 0.3mph) w/2:30 jog @0% (7mph)

*T = Tempo

  • CRUISE INTERVALS: 4 or 6x (5min ON : 1min OFF) → ONs @ current threshold pace or perceived threshold effort, OFFs @ recovery jog pace
  • DOUBLE TEMPO RUN: 5K, 5min, 5K
  • THE MAX STEADY: 7mi session (1mi segments) → 1st segment @1:30 slower than 10K pace, last segment @~10sec per mile slower than 10K pace
  • STEADY TEMPO RUN: 5mi

*V = Velocity

  • HALF-TIME FARTLEK: 31min session → 6-5-4min @current HM pace, 3-2-1min @current 5K pace, ALL recovery = half of the “ON”
  • MONOGHETTI FARTLEK: 20min session → 2x 90/90, 4x 60/60, 4x 30/30, 4×15/15…”ONs” @current 5K pace, “OFFs” = 1min per mile slower
  • THE “2×7”: 7min @goal 5K pace, 5min, 7min @goal 5K pace

*R = Race


P90X3

Plan 1 (Lower-Body)

  • Week 1: Eccentric Lower, Abs, Yoga, Abs, Triometrics
  • Week 2: Complex Lower, Abs, Pilates, Abs, Isometrix

Plan 2 (Upper-Body)

  • Week 1: Eccentric Upper, Abs, Yoga, Abs, The Challenge
  • Week 2: Complex Upper, Abs, Pilates, Abs, Incinerator

Plan 3 (Lower+Upper)

  • Week 1: Triometrics, Abs, Yoga, Abs, The Challenge
  • Week 2: Isometrix, Abs, Pilates, Abs, Incinerator

Race-Week

  • Pilates
  • Isometrix
  • Yoga

XT

*These sessions are usually on a bike, indoors or outdoors. Sometimes, I’ll swap the bike training for Nordic skiing, among other activities.

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