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Prior to
Starting:
To enter
into the advanced level training program you
need to have a mileage base of regular running
of 30 plus miles per week. Preferably 4 to six
days per week. You have already completed six or
more marathons and are aiming at a finish time
goal of 3hrs 15 min or better.
So if you are
ready for some pretty serious training then this
program is for you. If you can complete this
program, the sub 3 hour marathon is definitely
within your reach. Be prepared to make a
substantial commitment of time and physical and
emotional effort, as well as personal sacrifice
to attain this goal.
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If you are
not yet running at this level hold off on
starting the training and focus on building your
running base.
Over the course
of the program,
you will be
required to
increase your
weekly mileage
up to 65 miles.
Three 20 mile
training runs
are included in
the schedule.
Here is a week
by week summary
of the training
schedule:
|
Week
#... |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
Race |
|
Weekly
miles: |
35 |
35 |
40 |
45 |
45 |
49 |
52 |
55 |
59 |
60 |
63 |
65 |
55 |
50 |
40 |
30 |
35 |
|
Longest
Run: |
11 |
12 |
14 |
13 |
16 |
15 |
14 |
17 |
16 |
18 |
20 |
19 |
20 |
21 |
15 |
10 |
26 |
Total
Training miles =
812
The
'Complete
Schedule'
option on the
menu bar shows
the complete
schedule you
will be
following for
the 18 weeks.
However, we recommend you
use the weekly
schedule as you
progress through
the program.
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Try
to follow the
program as
closely as
possible as it
is designed to
maximize the
training benefit
you can get from your
workouts.
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