Since the beginning of the 9th grade (2009), I’ve documented every workout (runs, mainly) in paperback training journals. It’s become a tradition for me. Some of the best moments each year come when I sit down with a calculator and a pencil and sketch out my training regimen for the upcoming season, outlining mileage, workouts, races, etc. If I am to hold myself accountable, things NEED to be in written form, neatly and with a purpose.

Over the years, I’ve been influenced by a number of coaches, scientists, writers, athletes, mentors, etc. Through research and inspiration, then trial and error (backed by some science), 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. HARD WORK. I love this variety and I think, along with an utterly dedicated soul, it’s what separates me from my competition. I believe there are no limits to what I can do with my body and, come hell or high water, I will never stop my search to find out.

All in all, I’m a big dreamer and meticulous preparer. I apply a surplus of training methods to my regimen. Below, I share my structure and creativity, a “rulebook” that I often refer to:

 

Mileage

Mileage is almost always imperfect. However, if coming off a Break (injury, recovery, “restart mode”, etc) or end of season, start Week 1 (first full week that includes Jan. 1) at 50mi. Then…

  • Rise 10mi
  • Maintain
  • Rise 10mi
  • Fall 20mi
  • Previous Rise
  • Maintain
  • Rise 10mi
  • Fall 20mi

For any race >2h, taper mileage on Race Week by 30% of race’s previous week (if >75mi) (round to nearest number ending in 5 or 0) but not lower than 50mi. Taper by 30% of THAT number for the next week (but not lower than 35mi). Taper by 20% and 20% for races <2h. If race’s previous week is <75mi, don’t taper, just maintain.

Then…

  • Rise 50%.
  • Rise 30mi
  • Maintain
  • Rise 10mi
  • Fall 20mi

 

Step back weeks (including Race Week) = 75mi max

150mi = max weekly mileage

Doubles start @100mpw on non-workout days: 70% of daily mileage in Session 1 then the rest later

For FKTs, still decrease mileage by 30% for the week of the attempt but return to pre-FKT week mileage for the next week (no workouts). Then, rise 10mi. Fall 20mi.

After last race of season, maintain 50mi per week (no workouts, just additional XT) until end of year.

 

Workouts

L = Long: 25% or 30% of mileage (40mi max)

  • Long Run w/Surges
  • Back-to-Back Long Runs (Part 1: 1/2 total mileage + MTN…Part 2: 1/2 total mileage)
  • Progressive Long Run
  • Ultra Long Run
  • Run (50%) – XT – Run (50%)

H = Hills: 8% of mileage (8mi max)

  • Treadmill
  • Hill Cycle
  • Hill Repeats

T = Tempo: 8% of mileage (8mi max)

  • Cruise Intervals
  • Double Tempo Run
  • Progressive Tempo Run

V = Velocity

  • Half-Time Fartlek
  • Monoghetti Fartlek

M = Medium Long Run: 18% of mileage

S = Special

R = Race

 

Marathon

(18-week Training Program by Jack Daniels):

Two Q sessions per week: Q1 on Wednesday, Q2 on Saturday

6x20sec strides = 2x per week

70-100 miles per week

No XT during marathon block

 

Notes

Post-run strides: 6 x 20sec w/1min recovery (effort-based)

WU/CD at least 0.5mi

For races >2h, no WU/CD.

No Medium Long Run during a Back-to-Back week.

Combine my R + L day for marathon – ultras.

XT on non-100mpw weeks, if not a Race Week.

On Race Week (half-marathon – ultra), do 1 other workout and no Medium Long Run or Long Run. Choose T over H. Choose H over V.

No workouts the week after a half-marathon – ultra.

Sessions can be done in any order if needed.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s