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I’m not going to lie, toward the end of last week, I was basically a broken man.  By the time the 50 minutes was up during Tuesday’s tempo run, the odometer had struck over 8 miles and I was dead.  Wednesday was much needed, but still wasn’t enough rest for me.  I struggled on Thursday and only made it 9 miles, but still managed to do a small speed work out on Friday at lunch.  Then there was Saturday…I underestimated the heat and didn’t go out until about 9:00 AM.  I needed the rest due to the long week behind me and honestly after getting out there and running, I would rather have just woken up early.  I made it just over 19.5 miles before having to stop due to sheer exhaustion.  When it was all said and done, I had covered about 47 miles, just short of what we were targeting.  A very rough week that I am still feeling today is in the books, so we’re going to take it easy this week and let the body get back.

Monday:

5 miles easy.  Be sure to stretch it out before the run, especially if you’re sore.

Tuesday:

Play this one by ear.  If you’re still exhausted, you may want to for go your tempo and do an easier run ranging from 4-6 miles.  If you’re going easy, run the upper end of the range, but if you’re going to stick with the tempo, I’d shoot to go for around 30 minutes.  Start at your normal tempo pace and adjust accordingly based on how you feel.

Wednesday:

I’m planning on squeezing in an upper body workout focusing on the normal biceps, triceps, chest and core.  I’m going to give a few of these core workouts a shot:

http://runnersworld.com/article/0,7120,s6-393-394–11878-1-1-2,00.html

Thursday:

7 miles at a moderate pace.

Friday:

Fartlek run for 5 miles.  Fartleks are very similar to intervals, but the biggest difference is that they are a normal run with varying distances of bursts of speed built in to it.  The recovery speed should be faster than the speed that you do during your interval training (800 repeats).  This article from cool running describes it in further detail:

http://www.coolrunning.com/engine/2/2_1/105.shtml

Saturday:

12 mile endurance run.

Sunday:

Rest!

Total Mileage:

Advanced: 35 miles

Intermediate: 32 miles

Beginner: 27 miles

I don’t know about you, but after taking it easy last week, I’m definitely ready to get back in to the swing of things with a tough week.  This week we’re going to increase the mileage covering nearly 50 miles.  This will be the most miles covered to date in training and is undoubtedly going to be a difficult, trying week.  Nonetheless, after an easy week with considerably less mileage than the previous week, you should have fresh legs and be ready to go.  If you are struggling in the middle of the week, definitely take Wednesday off and then tailor your mileage accordingly.  Be sure not to sell yourself short, though as these are the weeks where things are going to be painful.  Embrace it and rest assured that these are the weeks that will prepare you for the later miles of the marathon.

Monday:

7 miles at a comfortable pace.  Definitely take it easy on this run so you have fresh legs for the Tuesday tempo.

Tuesday:

This, aside from your endurance run, is the most important run of the week.  Go big and don’t hold back.  50 minutes at an uncomfortable pace.  I am going 6:30 pace on the treadmill and am going to slow it down at certain points during the run as needed, but won’t go below 6:39 pace.  Be sure to hold a strong pace for at least the first 30 minutes before breaking your pace at all.  You want to be pretty flimsy by the end of this one.  If you’re really hurting during the run, remember that you have Wednesday off!

Full body work out focusing on biceps, triceps, chest and core.

Wednesday:

Rest!

Thursday:

10 miles at an easy to medium pace.  I will probably go around 7:30 pace and am really going to try to hold back from going any faster than this.  We want Friday’s speed work to be solid so don’t want to be burned out for it.  We’ll be sore, but we want it to be a manageable sore( :

Full body work out focusing on biceps, triceps, chest and core.

Friday:

Speed work!  Today we are going to do chop downs.  Chop downs are similar to your 800 repeats, but they incorporate negative splits and instead of doing 800s, we’re going a mile on each leg.  Separate the mile legs with a 400 at 45 seconds slower than your projected marathon pace.  I am planning on doing the following: 6:20, 6:10, 6:00, 5:50…my 400s are going to be very slow, around 8:30 pace.  Optional: Sitting the 400s are definitely acceptable.  I personally like to keep my legs going, but also stop a few seconds to drink some gatorade/water during them.

Saturday:

20 miles at an easy pace.  I plan on taking some GU with me and will probably pop it at mile 16.  In general, you want to emulate the marathon as much as possible.  If you plan on taking GUs during the race, take them on your endurance run.  If you plan on drinking gatorade, take one with you on your endurance run.  We don’t want any surprises come race day, so be sure to stick with the tried and true.

Sunday:

FINALLY…chill out and rest the legs.

I just wrapped up the toughest week I’ve had in a long while.  When I was training for Big Sur back in the “Spring” (we don’t really have Spring in Chicago), I promised myself that I would take it easy and not be too intense about the training.  When people asked what my goal for Big Sur was, I told them my goal was to not have a goal.  I just wanted to have fun and thus my training was pretty laid back.  This past week was more of a mental battle than anything.  A 45 minute tempo,  followed up with a nine miler during the hottest/most humid day of the summer in Chicago (I had a few hours of fame that morning!), followed by 4 miles of speed work, and finally wrapping up with an 18 miler…you’ve got to be kidding me!!  Needless to say, I was a little nervous about it, but it’s officially in the past and it really was an incredible week of training.  Hopefully everyone is ready to relax for the rest of the weekend.  Look forward to a less intense week.

Monday:

Knock out an easy 6/7 miler depending on how your legs feel.  Shake out those aches and pains from the prior week and really enjoy this one.

Follow up with a stretch.  I plan on doing an upper body workout focusing on biceps, triceps, chest and core.  For core, I’m going to hit it hard since I slacked off last week due to the intensity of the runs we were doing.  Do the following for core:

50 crunches

25 side crunches

25 crunches

25 side crunches

40 bicycle kicks

40 flutter kicks

40 bicycle kicks

40 flutter kicks

200 total oblique lifts on stand-up machine (alternating 50 on each side)

Note: I am pretty boring and repetitious when it comes to core.  If you want to change it up, by all means go for it!  K and Ben post some good ones on the main page.

Tuesday:

Tempo.  Warm up for 3 minutes at a comfortable pace.  Cover between 35-40 minutes at tempo pace.  If you’re feeling good, don’t hesitate to push further.  We’re only doing 12 miles on our endurance run this week and you also have  day off on Wednesday for recovery.

Wednesday:

I would encourage you to rest your legs today, even those who have been squeezing some sort of cardio/cross training in on Wednesdays.  Training for a marathon is a marathon in itself with each week tied together very closely.  We have easy weeks to be able to conquer the difficult weeks, so rest is key.

Full upper body workout following the same regimen as above.

Thursday:

7 miles at a moderate pace.  Because our endurance run is going to be at marathon pace for half of the run, you don’t necessarily have to run this one at marathon pace.  It’s entirely up to you, but just go with your body and don’t burn yourself out for Saturday’s run.

Friday:

5/6 mile run at an easy pace.  I personally crave speed workouts so it’s going to be tempting for me to hold out, but I promise you all I’m going to practice what I preach and take it easy!  It may have a little to do with the fact that I am going to be on vacation, but who’s keeping count?

Saturday:

Endurance run.  I plan on doing all 12 miles at marathon pace as long as my body is feeling up to it.  I want to run negative splits so I close out the run a little faster than marathon pace.  For those who aren’t familiar with the term, negative splits are when a runner speeds up each mile throughout the race, completing each subsequent mile faster than the previous.

Sunday:

Rest up for another tough week ahead!  We’re going to up our endurance run to 20 miles…

Total Mileage: 35-38

This week we’re going to hit the road running, and running hard.  After a light week following the Rock and Roll Half Marathon, it’s time to get back in to a normal schedule where we’re going to increase the mileage starting the week off with a 6.5 mile run and closing out with our longest run yet; 18 miles.  Take a deep breath and rest assured that you can trim the endurance run as necessary depending on where you’re at in your training.  Regardless of where you’re at, plan on this being a tough week.  Sunday is going to feel incredible….on second thought, maybe not.

Monday:

6.5 mile run at an easy pace.  Be sure to take it easy and not burn yourself out.  Tomorrow’s tempo needs to be good since you’re coming off an easy week and next week you will more than likely be beat from the week before.  Stretch as necessary.

Tuesday:

Tempo run…3 minute warm up followed by a 45 minute run at tempo pace.  Again, find an uncomfortable, but sustainable pace.  Cool down for 3-5 minutes and be sure to get a good full body stretch in.

Optional:

Full body work out focusing on biceps, triceps, chest and core.  Do the following for core:

50 crunches

25 side crunches

25 crunches

25 side crunches

40 bicycle kicks

40 flutter kicks

40 bicycle kicks

40 flutter kicks

200 total oblique lifts on stand-up machine (alternating 50 on each side)

Wednesday:

Rest.  If you’re feeling up to it, throw in a cross training session or a short, easy jog.  Remember that the 2/3 training program is built with the assumption that you’re going to take Wednesday very easy and rest up.  It’s necessary for most to have this day in order to knock out 3 straight days of longer runs and speed work.

Thursday:

9 mile run.  The first half should be 30 seconds slower than marathon pace followed by the second half at marathon pace or quicker.  Throw in core if your schedule/body permits.  For core, do the same workout as above without the oblique work-outs or sub in one of the core PTs from the main page.

Friday:

Speed work.  I plan on doing some 800 repeats on the treadmill for this one.  Do between four and six 800s at 15-30 seconds faster than your 5K pace followed by a 400 in between the 800s at one minute slower than marathon pace.  You can also rest for 3 minutes in between the 800s as well. I use the treadmill for all of my tempo and speed runs more for peace of mind.  I know exactly how far I am going and how fast.  Most importantly, it forces me to all the way at 110%.  It’s up to you if you want to do your speed/tempos on a treadmill, track, or on the road.  There are pros and cons to each.

Saturday:

Whatever you do, make sure you go long on this.  If you’re dragging at the beginning, slow your pace down to conserve some energy.  If you’re feeling great, still take it easy so you don’t burn yourself out.  These runs should be 30-60 seconds slower than marathon pace.  The whole objective is to get your body used to being up and running for extended periods of time.  An 18 mile run after a 9 miler and intense speed work can be quite intimidating, but my experience is that the last 10K of the run better emulate the final 10K of the actual marathon since your legs are so tired by this point.  It’s tough, but it will pay off in the end.

Sunday:

Rest, eat, sleep, and don’t move off your couch…you deserve it.

Total Mileage: 42.5-45

So this is the first week, and coming off a hard-fought battle with the Rock and Roll Half Marathon Chicago, we’re going to have somewhat of a light week.  In general going forward, while I do supplemental upper body workouts 2-3 times during the week, I am going to leave those out of the training regimen and just focus on running and core.

Monday:

No run, upper body workout focusing on chest, triceps, biceps, and full core workout.  For core:

50 crunches

25 side crunches

25 crunches

25 side crunches

40 bicycle kicks

40 flutter kicks

40 bicycle kicks

40 flutter kicks

200 total oblique lifts on stand-up machine (alternating 50 on each side)

Follow this up with a long full body stretch.

Tuesday:

Tempo run…3 minute warm-up followed up by a 35 minute tempo pace.  This should be a pace that is uncomfortable, but sustainable.  Cool down for 5 minutes at a light jog.

Wednesday:

Rest or cross train (bike/swim) no longer than 30 minutes.  For people really ramping mileage, try to squeeze a 30 minute very light jog in if your legs aren’t cooked from the tempo.  I typically start throwing one in there around the middle of my marathon training to increase my weekly mileage.

Thursday:

Typically I do my “longer” mid-week runs on Thursdays, but due to scheduling, I need to move my weekend long run to this day so I will be running 14 miles at about 30 seconds slower than marathon pace.  Normally, I would do a 7-8 mile run at about 15 seconds slower than marathon pace.  Core work out following the same routine above without the oblique machine.

Friday:

Speed work.  Alternate between chop downs  and 800 repeats (see main page description).  In general, try to do any type of interval training that requires you to run at faster than your 5K pace.  I personally feel that chop downs are the best speed work out for me as they require you to simulate negative splits which is something I always have a challenge with, especially in the half to full distance.

Saturday:

For people on the normal schedule, I would do my 14 mile run today.  Do this at about 30 seconds per mile slower than your projected marathon pace.  If you’re feeling good at mile 7, you can take your speed to close to marathon pace.  Make sure that you don’t burn yourself out, though.  These runs are intended to prepare you for being on your legs for 3-5 hours and thus are titled “endurance runs”.

Sunday:

Rest…fully body stretch won’t hurt if you’re sore from the long one the day before.

Total Mileage: 37.5-40

Well ladies and gentlemen, it’s time to get down to business. I just completed the Rock and Roll Half Marathon this morning which means we have 71 days until the Chicago Marathon which will be the basis for the weekly endurance posts. Since I am starting this off in the middle of the marathon training, you’re going to notice that we’re going to start at an elevated amount of weekly mileage. For people that are training for marathons pre/post Chicago, use the weekly work-outs as a guide and tailor them to your own training programs. Before we get started with the actual training posts, I’ll give you a little background on myself. I began my running in Indianapolis, IN at Lawrence Central High School as an 800/Miler and also competed at Culver Military School in the 400 and 4×400 relay. During college, I co-founded the Indiana University Mini Marathon which is going on its 6th year in 2011. Post graduation, I began running again returning to IU for the 2007 IU Mini Marathon. With no training, I was able to squeeze by and finish the race. Since then, I have completed two marathons, nine half marathons, and three 200 mile relays. I’ve covered ground in California, Florida, Illinois, Indiana, New Hampshire, and Wisconsin. I hope to complete a race in all 50 states when it’s all said in done. My PRs in the full and half are 3:16:18 and 1:27:12, respectively. I’m not one of the guys up in the very front, but I’ve managed to put together a training regimen that will definitely help you improve as a runner. I look forward to the next several months of ups and downs, battling injuries, blood, sweat and ultimately glory as you cross the finish line to wherever you’re running to. Get pumped…it’s go time.

-Myles

Well ladies and gentlemen, it’s time to get down to business. I just completed the Rock and Roll Half Marathon this morning which means we have 71 days until the Chicago Marathon which will be the basis for the weekly endurance posts. Since I am starting this off in the middle of the marathon training, you’re going to notice that we’re going to start at an elevated amount of weekly mileage. For people that are training for marathons pre/post Chicago, use the weekly work-outs as a guide and tailor them to your own training programs. Before we get started with the actual training posts, I’ll give you a little background on myself. I began my running in Indianapolis, IN at Lawrence Central High School as an 800/Miler and also competed at Culver Military School in the 400 and 4×400 relay. During college, I co-founded the Indiana University Mini Marathon which is going on its 6th year in 2011. Post graduation, I began running again returning to IU for the 2007 IU Mini Marathon. With no training, I was able to squeeze by and finish the race. Since then, I have completed two marathons, nine half marathons, and three 200 mile relays. I’ve covered ground in California, Florida, Illinois, Indiana, New Hampshire, and Wisconsin. I hope to complete a race in all 50 states when it’s all said in done. My PRs in the full and half are 3:16:18 and 1:27:12, respectively. I’m not one of the guys up in the very front, but I’ve managed to put together a training regimen that will definitely help you improve as a runner. I look forward to the next several months of ups and downs, battling injuries, blood, sweat and ultimately glory as you cross the finish line to wherever you’re running to. Get pumped…it’s go time.

-Myles

All you MidwestFitters,

We are adding a running consultant this week to the MidwestFit Community. His name is Myles and he is currently training for his Fall races and will be sharing his training program with MidwestFit along the way. You will be seeing weekly training schedules coming from Myles and listed in the left column under “Miles With Myles”. We welcome Myles to the MidwestFit Community and look forward to his contributions.

Happy Training,

-Ben & K

A great training tool for any race is something Bart Yasso (legendary runner) created to train for his marathons: Yasso 800′s. This website has a article describing the Yasso 800′s and how to do them. If you are training for a race, I suggest throwing them into your training plan, Bart has run some pretty heavy duty marathons and he knows his stuff.

Yasso 800′s

Also, here is good little article on Bart Yasso–Click Here 

-K