2009
Chevron Houston Marathon
Training program
This training program is designed for folks wishing to run the
best marathon they can on January 18, 2009...the day of the Chevron
Houston Marathon. Although the program incorporates the Houston
Marathon warm-up series races and/or other distance races that occur during the
training, the goal race is the marathon.
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Marathon program overview - Overview of the program
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Mileage and Phase chart - Shows the
trends of weekly mileage, phase dates and lengths, weeks until the marathon, and
warm-up series races.
Note: The trend
of weekly mileage is what is important...not necessarily the actual mileage.
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Training program overview -
Overview of phase objectives
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Training Calendar - Provides a calendar view for each week in the program.
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2006 Weekly workouts
- Details for each week of the 30 week program.
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Marathon Program: Overview
Although anyone can benefit from the Runbayou philosophy of training, this
program is primarily
designed for runners who want to improve their marathon times. In other words,
they've run at least one marathon and are interested in improving
their performance in subsequent marathons.
What is your goal?
The Runbayou 2009 Houston Marathon training program is divided into three
phases:
| Phase 1: Mileage buildup (~6 weeks or more of easy running; gradually
building up your weekly mileage) |
| Phase 2: A continuous 18 week training plan (Two quality/speed workouts
per week) |
| Phase 2: Two week taper (maintaining quality workouts while lowering
weekly mileage) |
To get a
better understanding of the Runbayou philosophy, please take a look at the...you
guessed it, the Runbayou philosophy.
Important Note: Previous Runbayou training programs were made up of
4-5 clearly defined phases (see below). The idea was to help focus the
runner on a specific physiologic system during any given training week. For
example, each training week typically has two quality/hard workouts: the
primary workout (i.e., an interval workout during the Interval phase) and a
secondary workout (e.g., a threshold workout during the Interval phase). If
you had to miss a workout, you were encouraged to not miss the primary
workout.
So, are phases pasé? Is periodization out? Is this
some sort of new running cult? NO.
The 2009 program will still incorporate the idea of periodization. However,
the transition into the "phases" will be more gradual. Why? Because
remembering you're in week 10 of an 18 week training program is soooo much
easier than remembering you're in the fourth week of Phase 3 of a four phase, 24
week program.
No, what are
phases?
Phases
Phased marathon training is a good way to conceptualize what and how you are
improving specific physiologic systems. In other words, phased training is the
practical application of the theory of periodization.
Although we will not call out the phases, during the program, it's helpful to
know what they are.
Base building for
~6 weeks or longer
| The objective of this phase is to build aerobic capacity by
increasing the capillary beds in your muscles. |
| The runs are easy and weekly mileage is increased slowly...~10%
per week. |
| Ideally, your weekly mileage in the last week of this phase will be
approximately 70% of the peak weekly mileage you will do during the
program. |
Hill bounding
| The objectives in this phase are to increase the strength in your
legs and ankles and improve your running technique. |
| In addition to easy running, there are two (2) hill bounding
sessions per week. |
Repetition pace training
| The objectives of this phase are to improve leg turnover and
running technique. |
| There are two (2) repetition/speed sessions per week. |
Interval pace training
| The objective of this phase is to improve your ability to run fast
over longer distances. |
| The quality workouts are interval and threshold drills - fast running
over longer distances. |
Marathon specific training
| The objective of this phase is to integrate the past training
into marathon specific workouts. |
| The quality workouts are marathon paced long runs and threshold
workouts during the week. |
Taper for ~2-3 weeks
| The objective of this phase is to rest and prepare your body to
peak for
your marathon. |
| The quality workouts are similar to phase 4 workouts while
decreasing your weekly mileage. |
Marathon Race Day
| The objective of this day is to race your best. |
| You've done the work; you're at peak fitness; it is time to show it off. |
Mileage and Phase chart
30 week marathon training program
Legend
| 2009 Houston Marathon Training Program - Title of the chart |
| Miles - Miles per week; this is only a relative indicator; your mileage may vary
(ymmv) |
| Week of training - Weeks begin on Monday and end on Sunday; The dates indicate the
end of the week (i.e., 7 Aug is a Sunday, the last day of the first
week of Phase 2) |
| Start of Phase boxes - Indicate the end of the first week of a
phase and correspond to the large blue dots
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Phase 1 - Mileage base building, 6 weeks or more |
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Phase 2 - Hill bounding, 6 weeks |
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Phase 3 - Repetition, 6 weeks |
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Phase 4 - Intervals, 6 weeks |
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Phase 5 - Marathon specific, 4 weeks |
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Taper - Taper before the marathon, 2 weeks |
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| Blue dots - Indicate total miles per week run; Large blue dots are
the beginning of each phase |
| Blue Line - Indicates weekly mileage trend
Note: Mileage generally increases for 2 weeks and then decreases for 1 week
IMPORTANT: Mileage per week drops at the beginning of each phase
AND on a race week; this is
by design and helps reduce the stress when introducing new workouts. |
| Red dots - indicate distance of the long run for the week |
| Red Line - indicates the trend of the long runs for each
week
Note: Long runs are ~33% of total miles per week. |
| Green triangles on Red Line - These indicate the following races;
10 miler, 20K, 25K, 30K and/or SunMart 50K/50 miler respectively. |
| Green circle - Indicates the 2006 Houston Marathon. |
Training program overview
For optimal results, do the phases in order. This will
minimize your risk of injury and maximize your performance in the marathon.
Here
are the program phases, dates, and objectives
Phase 1 - Base building for 6 weeks or longer
(Weeks 30 - 25 on chart)
June , 2008 to July , 2008
| The objective of this phase is to build aerobic capacity by
increasing the capillary beds in your muscles. |
| The runs are easy and weekly mileage is increased slowly...~10%
per week. |
| Ideally, your weekly mileage in the last week of this phase will be
approximately 70% of the peak weekly mileage you will do during the
program. |
Phase 2 - Hill bounding for 6 weeks
(Weeks 24 - 19 on chart)
August 1, 2005 to September 11, 2005
| The objectives in this phase are to increase the strength in your
legs and ankles and improve your running technique. |
| In addition to easy running, there are two (2) hill bounding
sessions per week. |
Phase 3 -
Repetition pace training for 6 weeks
(Weeks 18 - 13 on chart)
September 12, 2005 to October 23, 2005
| The objectives of this phase are to improve leg turnover and
running technique. |
| There are two (2) repetition/speed sessions per week. |
Phase 4 -
Interval pace training for 6 weeks (Weeks
12 - 7 on chart)
October 24, 2005 to December 4, 2005
| The objective of this phase is to improve your ability to run fast
over longer distances. |
| The quality workouts are interval and threshold drills - fast running
over longer distances. |
Phase 5 - Marathon specific training for 4 weeks
(Weeks 6 - 3 on chart)
December 5, 2005 to January 1, 2006
| The objectives of this phase are to integrate the past training
into marathon specific workouts. |
| The quality workouts are marathon paced long runs and threshold
workouts during the week. |
Taper for 2-3 weeks (Weeks 2 &
1 on chart)
January 2, 2006 to January 14, 2006
| The objective of this phase is to rest and prepare your body to
peak for
your marathon. |
| The quality workouts are similar to phase 4 workouts while
decreasing your weekly mileage. |
Marathon Race Day
January 18, 2009
| The objective of this day is to race your best. |
| You've done the work; you're at peak fitness; it is time to show it off. |
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