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Interval pace training
Program
Base
Building
Hill Training
Repetitions
Marathon Specific
Taper
General purpose of this phase
 | The objective of this phase is to improve your ability to run fast
over longer distances. |
| The primary quality workouts are interval and threshold pace drills - fast running
over longer distances with easy jogging between work bouts. |
| A) Interval drills - Fast running (~5K race
pace) over short distances (~800-1200 meters) with active recovery jogs of
equal time between work-bouts (Click
here for pace details). Ever hear of VO2Max?
Intervals help you improve yours!
B) Lactate threshold drills - Slower than 5K race pace running
(25-35 seconds slower) over mile repeats and 20-30 minute tempo runs (Click
here for pace details). |
| Plan to enter Phase 5 (Marathon specific training) ready to utilize your
strength, stamina, and speed. |
| At the end of this phase, you'll be ready for marathon pace workouts. |
| Have FUN! |
Remember
| Of course you can run faster in the tempo runs. Don't. Focus on staying
healthy and being able to do the threshold pace runs multiple times per week. |
| Your average weekly mileage will be at or near the peak for this phase. |
| Keep your eyes on the prize. The goal is the marathon; not to win a
training run. |
Duration
| Two sessions per week for 6 weeks. |
| One session may be a threshold run and the other session may be intervals at
~5K race pace. |
| This is in addition to your easy runs and long slow distance run. |
Workout tips
| Focus on form. |
| Use Coach Daniels' VDOT formula to determine your threshold paces. |
| This is the toughest phase of training...get plenty of sleep. |
Key books to review
| Daniels' Running Formula, Jack Daniels, Ph.D. |
| Advanced Marathoning, Pete Pfitzinger, Scott Douglas |
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