Hal Higdon'S Advanced 1 Full Marathon Program - Dscc Mwr (Page 2 of 4) in pdf

the magazine. Bart suggests that you run your 800 repeats using the same numbers as your

marathon time. In other words, if you run a 3-hour marathon, you do the 800s in 3 minutes. A 3:10

marathoner does 3:10 repeats; 3:20 marathoner, 3:20 repeats, etc. It seems silly, but it works. Note:

Just because you can run 10 x 800 in 3:10, there is no guarantee that you can run 3:10 in the

marathon. It works the other way around: If you can run a 3:10 marathon, you probably can do that

workout without straining too much.

Tempo Runs:

A tempo run is a continuous run with a buildup in the middle to near 10-K race

pace. Notice I said "near" 10-K race pace. Coach Jack Daniels defines the peak pace for tempo runs at

the pace you might run if racing flat-out for about an hour. That's fairly fast, particularly if the tempo

run is 45 minutes long, but you're only going to be near peak pace for 3-6 minutes in the middle of

the run. In the Advanced 1 programs, tempo runs also are scheduled for Thursdays. Here's how to do

this workout. A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to

peak speed during the next 10-20 minutes, then finish with 5-10 minutes easy running. The pace

buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout and

only for those few minutes mentioned above. You can do tempo runs almost anywhere: on the road,

on trails or even on a track. Tempo runs should not be punishing. You should finish refreshed, which

will happen if you don't push the pace too hard or too long. It helps also to pick a scenic course for

your tempo runs. You can do your tempo run with another runner, but usually it works better to run

solo. There's less danger of going too slow or (more the problem) too fast if you choose his pace, not

yours.

Cross-Training:

There's no cross-training scheduled for advanced runners. Sorry, but we

don't have a place for it. If you feel you need to (or like to) cross train as a means of avoiding injuries

(or as a variation from running), you can substitute an aerobic workout (swimming, cycling, walking)

for the running you might do on Mondays or Wednesdays. Go for about the same length of time it

would take you to do the running workout scheduled for that day. For instance, if you would normally

take a half hour to run an easy four-miler, cross-train for that length of time. Resist the temptation to

turn this into a hard workout, which is easy to do because you'll be using muscles different from those

you use running. Cross-train at about the same stress level as you would on a running day. Friday is

not a good day to cross-train.

Race Pace:

Most of the Saturday runs are done at race pace. What do I mean by "race

pace?" It's a frequently asked question on my V-Boards, so let me explain. Race pace is the pace you

plan to run in the race you're training for. If you're training for a 4:00 marathon, your average pace

per mile is 9:09. So you would run that same pace when asked to run race pace in this program

(sometimes stated simply as "Pace").

Races:

In most of my training programs, I do not prescribe races. I don't want runners feeling

that they are obligated to race on a specific weekend, and at specific distances, because that's what

the schedule says. But a certain amount of racing is good, because it forces you to run at peak speed

and provides feedback related to your fitness level. If you know your 10-K time, for instance, you can

use one popular formula and multiply that time in minutes by 4.66 and get an estimate of your

marathon potential. If you run other distances, you can use various prediction calculators to do the

same. My favorite calculator is that offered on .

Easy Runs:

Training on Mondays and Wednesdays should be done mostly at a comparatively

easy pace. These are days of semi-rest, nevertheless, as the weekend mileage builds, the weekday

mileage also builds. Add up the numbers, and you'll see that you run only slightly more miles during

the week as you do during long runs on the weekends. The program is built on the concept that you

do more toward the end than at the start. That sounds logical, doesn't it? Believe me--as tens of

thousands of marathoners using this schedule have proved--it works.

Hal Higdon'S Advanced 1 Full Marathon Program - Dscc Mwr Page 2

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