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Repetition pace training
Program
Base
Building
Hill Training
Intervals
Marathon Specific
Taper
General purpose of this phase
 | The objectives of this phase are to increase turnover (to ~180 steps per
minute) with your new found
strength and improve running technique and form. |
| The quality workouts are:
1º - Repetition drills: Fast running (a bit faster than 5K race
pace) over short distances (200-400 meters) with full active recoveries (Click
here for pace details).
2º - Lactate threshold drills: 25-35 seconds slower than 5K race
pace over mile repeats and 20-30 minute tempo runs (Click
here for pace details). |
| At the end of this phase, you'll be ready for the hardest phase in the
program. Yea, it really does get harder! |
| Plan to enter Phase 4 (Interval training) ready to increase your stamina with
your new speed. |
| Have FUN! |
Remember
| Of course you can run faster in the repetitions and tempos. Don't. Focus on form. No
flailing! |
| In the last half of this phase, you'll be running near your peak weekly
mileage. |
| Keep your eyes on the prize. The goal is the marathon; not to out-sprint
your training buddy. |
Duration
| Two sessions per week for 6 weeks. |
| Primary session to include: 200-400 meter repetitions w/full active
recoveries; Secondary sessions are lactate threshold pace runs (mile repeats w/1
minute active recovery or tempo runs). |
| This is in addition to your easy runs and weekly long slow distance runs. |
Workout tips
Key books to review
| Daniels' Running Formula, Jack Daniels, Ph.D. |
| Programmed to Run, Thomas S. Miller, Ph.D. |
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