Training Approach

//Training Approach
Training Approach 2017-06-05T11:00:58+00:00

Half & Full Marathon Training Approach

We cater and welcome all levels of runners: Beginner, Intermediate and Advanced. Everything is based on your existing base/fitness level. Speed has nothing to do with it.

  • Beginner Run/Walk Program is designed for runners who have little/no experience with long distance running or for runners who have taken a long break or coming off an injury.
  • Intermediate Program is designed for casual or existing runners who can, for the most part, maintain a continuous run for up to 4-6 miles.
  • Advanced Program is designed for runners with a base already set and ready to take their training to a higher level.

Which program is for you? Check out our Prerequisites Page to help you decide.

Prerequisites
Prep-Training Schedule

Mid-Week Runs versus Weekend Long Runs

The general format of the program is to do 3-4 “mid week runs” of 4-7 miles (50-70min) each and then one (1) “long run” every Saturday. The mid-week runs generally stay the same throughout the year. The long runs progress each week, starting at 5-6 miles (60-70min) early on and working our way up to the long run of 20-22 miles (240-260min) when we peak (Full Marathon program). The half marathon program will peak at 12-15mi (130-150min) We then spend a few weeks “tapering” as we near the race.

The general format of the program is to do 3-4 “mid week runs” of 4-7 miles (50-70min) each and then one (1) “long run” every Saturday. The mid-week runs generally stay the same throughout the year. The long runs progress each week, starting at 5-6 miles (60-70min) early on and working our way up to the long run of 20-22 miles (240-260min) when we peak (Full Marathon program). The half marathon program will peak at 12-15mi (130-150min) We then spend a few weeks “tapering” as we near the race.

Base Building versus Specialty Runs

Regardless of program, we cover a “core base” building phase during the first 6-8-10 weeks, then move into specialty runs such as Tempo, Speed and Hill workouts during the 2nd portion of the schedule. These “specialty” runs are done on Tuesday nights, while we maintain base runs during our Long saturdays.

Similarly, the advanced program may spend less time base building and more time doing specialty runs, while the Beginner group may spend much of the season building.

Run/Walk Program (Beginner)

The Run/Walk program is based on doing intervals of (brisk) walking and jogging while slowly shifting the interval amount while increasing time spent on your feet walking versus jogging. All of the runs are strictly based on time, not mileage. We start out with walking for 4 min and jogging for 1 min (20% Running) for 60min on the first “long run”.

Each week, the long runs build by adding 10 min to each Saturday run. (~10-20min later in the season for the Full marathon) Additionally, every few weeks, the interval amount shifts by removing walking and adding running. For example, by the end of the program, the interval is Walk for 1min and Run for 9min (90% Running) and you’re on your feet for up to 120-130min (Half) and 240-250min (Full)

Intermediate Program

The intermediate program is designed for casual or existing runners who can, for the most part, maintain a continuous run for up to 4-6 miles at the start of training. This is our largest group, simply based on the number of runners. Early on, you can take a few walk breaks during the base building phase.

  • Each week, the long run increases by ~1-2 miles
  • Every 4 weeks, the mid-week runs go up ~1mi each
  • Half marathon LONG Run peaks at 11-13mi at 2 weeks prior, then taper.
  • Full marathon LONG Run peaks at 20-21mi at 3 weeks prior, then taper

Most of the runs, especially during the first half of the program are spent “generally easy”. We do venture into “specialty runs” during mid-week runs during the 2nd half of the season.

Advanced Program

The Advanced Program is designed for runners with a base already set and ready to take their training to a higher level. Most advanced runners have been running long distances for at least 1-2 years (not necessarily recently) It’s assumed that the advanced runner has a good, solid base of 4-6 months leading into the start of our program. Basically, their ready to take their training to a higher level, right away.

The program follows a similar structure as above, but a few distinct differences:

  • Run more days per week: 5-6 days per week instead of 4-5.
  • Weekly mileage is higher: 30-40mi for Half Marathon, 40-60mi for Full Marathon
  • More “specialty” runs throughout the season (Tempo Runs, Speed Workouts, etc.)

We’d love to have you join us!

Learn More About Dates & Prices