Advanced Marathoning Pdf Free Download

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Thelowest weekly distance plan goes up to 55 miles per week. The other plans are 55 to 70 miles per week, 70 to 85, and 85+ miles. I used the lowest mileage plan to train for the 2018 Boston Marathon, and it was still more more advanced than other training plans I had used previously. (For reference, the next year when training for the 2019 Boston Marathon with a running coach, I ran 50-70 miles a week.)

The plans in this book use periodization and are broken in five mesocycles. Each mesocycle develops a different system to get you to race day well trained. And the final mesocycle helps you recover and return to running after race day. I especially love the last mesocycle since post-race day recovery and running is something nearly ALL race plans neglect to address.

I like that there is variety in the plan throughout the 12-18 weeks as well as variety throughout each week. You can see from that page that there are lots of interval workouts and cross training days. And I love the easy runs that are included. The variation helps prevent burnout.

Note: If you want to be self-trained, but have a little extra guidance without the cost of a coach, I provide support to members of my running course with their training plans, whichever ones they choose to use.

In 2019, I hired a coach (Enoch Nadler, an elite runner) to train me for the 2019 Boston Marathon. With his help, I set a new PR in the half marathon and a 10 minute PR at the 2019 Boston Marathon. Sites like RunnersWorld.com or Hal Higdon also offer online coaching services, some free and some paid.

Hi Nate,

This post is very informative for me, as I just completed by 3rd marathon on the Pfitzinger 55/70 schedule and all three ended up with me not quite reaching my potential based on shorter distance races (2:56, 2:53, 2:54 - if that matters. Earlier this year I ran a 60 min 10mi so was aiming for more like sub-2:50). In all cases I had a pretty bad fade in the last 5-7k. Next year I hope to incorporate some more Canova style workouts to combat this.

Just one thing I wanted to confirm - do you suggest only swapping in Canova workouts from 8 weeks to go until 2 weeks to go, or also including the workouts earlier in the schedule? I wonder if you feel there would be a benefit from adding more MP work earlier in the schedule. Pfitzinger only has 3 runs with MP in the first 10 weeks, and the rest is LT.

Thanks!

Mike

I think it is key to add way more of the Canova style specific workouts in the last 8 weeks. But if it was me I would also do some, not all, of my long runs before that at around 90% mp and I would do at least a few sessions of something in the range to 12xmile to 8x2miles at marathon pace with half mile jog recoveries in the weeks/months before getting to that specific period.

-Nate

Hi Nate,

I know this was a while ago but just wanted to thank you for taking the time. Its invaluable to have the comparison. I haven't read Pfitzinger and have glanced at casanova on letsrun but he seems to be barely intelligible. Something to do with language and also he seems to invent his own terms of reference. You have done a great job of clarifying. I will however approach with caution, as a late starter now aged 49 I'm wary of too much heavy training.

I trust coaching is making you happy,

Cheers dom

Dom,

I think that heavy workouts are ok as you age but the recovery after and the time between these sessions needs to be much more than when you are younger or if you had a time when you were more bullet proof so I think your caution is a good plan.

-Nate

I think, at the top level anyway, it is where the marathon HAS already gone. There have been two big jumps in marathoning since the turn of the century after a period of 25 years with only small incrimental improvements. The first bringing world class marathoning from the 2:07 to 2:10 range to the 2:04 to 2:07 range was this shift to doing way more long fast running. Both at marathon speed as well as at 90 to 95% of marathon speed. The second of course has been the shoes. That brought us to this world of world class being 2:01 to 2:05. Charlie's book is great. He really didn't have a lot of natural talent but he was a genius in terms of mindset and always a HUGE performer when it mattered most. As a slower sprinter he was probabaly a pure marathoner so doing more specific work may not have helped him as much as some of the runners from the era who really under performed in the marathon, Mark Nenow and the like. But still I'd guess he would have run 2:06 or better. Still times are always realitive to the time and will fade in luster. Medals, wins,national teams these things last forever untarnished. I think Charlie was under respected in his time. When athletes look back now you can't help but see him for the giant he was. As an aside he also wrote an interesting book on diet. I'm not as big a fan of meat as him but it is worth a read. I don't agree with all his conclusions but he outlines the problems in the modern diet very clearly and very well.

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