The plan is divided into 5 cycles: Base building (aerobic); distance/speed (lactate threshold); speed (V02max); taper and race; and recovery. Each day and each workout has a purpose that will lead us to peak performance on race day. By breaking down our training into cycles, we are able to work on key components to distance running.
In between cycles is a one week “recovery” period where we continue to run miles, but without a high degree of effort. This is a time for our bodies to react and benefit to the work we just did and to prepare for an upcoming new stimulus.
The first period of training will work on developing a strong aerobic base and generating strength in our legs and core. We will accomplish this by running hills, working on good form, an strength training.
Following the aerobic training we add distance and speed to our runs. When we run marathons we run at a level just below the point where our bodies begin to produce high amounts of lactate acid. During this time we train at those levels and just above it to get our bodies accustomed to running at faster efforts without breaking down as quickly. We emphasis good running form as well as flexibility movements so we can run more efficiently.
The weeks leading up to our taper is focused on enhancing our current V02max capabilities. V02max is our body's maximum ability to gather and distribute oxygen to muscles for energy use. The higher the level, the more efficient we are able to use oxygen in developing energy. We will do shorter runs with higher efforts to push our bodies to near maximal anaerobic exhaustion. Our bodies will adapt to the work and we'll have a higher anaerobic base as a result. A focus will be form and leg strength.
The fourth cycle is our taper and race week. this is the time when we heal our bodies and give it a chance to recover for peak performance. We will gradually draw down the miles while continuing to perform them with intensity.
the last cycle is our recovery. This is an important time so we can roll into a new plan, with new goals, without injury.
Week 1 (17 weeks until race)
You should calculate your pace times on a reasonable half or full marathon goal time using McMillan Running Calculator. Official group runs are Tuesday nights and Saturday mornings. Both the half marathon and full marathon plans will be emailed to you.
Tuesday: Meet at Rose Bowl Aquatic Center (RBAC) at 6:15pm. 2 mile warm-up then meet at the bottom of Salvia. We will be doing 5 repeats of the hill. The first one should be done at an easy pace (conversational). The focus will be on proper hill running form: Head neutral to slightly up, bend at the ankles and knees, slightly leaning forward, body is erect, arms relaxed and at 90 degrees or so, short strides landing on the mid-foot or forefoot, and foot should land directly below your hips.
Wednesday: (optional to meet with group) Meet at RBAC at 6:15pm for 4 mile recovery run on the Lower Arroyo trail followed by active stretching and core strength work at the park in front of Kidspace museum. Bring a blanket or yoga mat. You can then run a Rose Bowl loop with CalTri if you want to add more miles.
Thursday: (optional to meet with a group) Meet at RBAC at 6:15pm for a run to Hahamongna basin for long effort runs.
Friday: Rest
Saturday: Griffith Park run. Meet at the pony stables on Crystal Springs Drive for a 10 mile run on the Griffith trail System. We meet at 7am. BRING WATER! There is no water support on the trail.
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