Advanced Marathoning, Second Edition

by Pete Pfitzinger and Scott Douglas

Human Kinetics, 2009, (ISBN: 0-7360-7460-0)

Pete Pfitzinger ran in the 1984 and 1988 Olympic marathons, both times finishing as the top American.  Currently the chief executive of the New Zealand Academy of Sports in Auckland, he was a senior writer for Running Timesfrom 1997 to 2007, in which his popular column, “The Pfitzinger Lab Report,” appeared.

Scott Douglas is a freelance writer and editor with more than 15 years of professional journalism experience related to running.  A former editor of Running Times, he is a regular contributor to Runner’s World.

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Successful marathoners have, in Pete's opinion, these six physiological attributes:
  *  High proportions of slow-twitch muscle fibers.  This trait is genetically determined and  influences the other physiological characteristics listed below.
  *  High lactate threshold.  This is the ability to produce energy at a fast rate aerobically  without accumulating high levels of lactate in your muscles and blood.
  *  High glycogen storage and well-developed fat utilization.  These traits enable you to store  enough glycogen in your muscles and liver to run hard for 26.2 miles and enable your muscles to  rely more on fat for fuel.
  *  Excellent running economy.  This is the ability to use oxygen economically when running at  marathon pace.
  *  High maximal oxygen uptake (VO2 max).  This is the ability to transport large amounts of  oxygen to your muscles and the ability of your muscles to extract and use oxygen.
  *  Quick recovery.  This is the ability to recover from training quickly.

Of the six physiological attributes described above, all but muscle fiber type can be improved with proper training.
  *  Lactate Threshold -- the most effective way to improve lactate threshold is to run at your  current lactate-threshold pace, either as one continuous run (tempo run) or as a long interval  session (cruise intervals or LT intervals).
  *  Glycogen Storage/Fat Utilization -- the primary type of training to improve glycogen storage  and fat utilization is runs of 90 minutes or longer (long runs).
  *  Running economy -- the most worthwhile ways to improve running economy are increased mileage over time and running short repetitions (strides).
  *  VO2 max -- the most effective training to improve VO2 max is to run intervals at roughly 94 to 98 percent of maximum heart rate (or 92 to 98 percent of heart rate reserve).
  *  Quick recovery -- to improve, your body must recover from training and adapt to a higher  level.  Conventional wisdom calls for following the hard/easy principle of training, which is  typically interpreted to mean that a hard effort is always followed by 1 or more recovery days (easy run, light cross-training, or total rest).

The workouts in Pete's training plans are divided into the following eight categories:
  *  Long runs -- 16 miles of longer at 10 to 20 percent slower than marathon pace
  *  Medium-long runs -- 11 to 15 miles at 10 to 20 percent slower than marathon pace
  *  Marathon-pace runs -- medium-long or long runs at marathon pace
  *  General aerobic runs -- up to 10 miles at 15 to 25 seconds slower than marathon pace
  *  Lactate-threshold runs -- for at least 20 minutes at 15-Km to half-marathon pace
  *  Recovery runs -- relatively short at a relaxed pace
  *  VO2 max intervals -- 600 to 1,600 meters at 5-Km pace
  *  Speed training -- 50 to 150 meters at a "fast" pace

The training plans are divided into 18- and 12-week schedules.  The 18-week schedule starts at 33 miles per week and the 12-week schedule starts at 35 miles per week.  However, the 18-week schedule is recommended for most runners.  Generally speaking, you should be running at least 25 miles a  week before starting these schedules, and in the last month you should have comfortably finished a 12-mile long run.

You may choose between four training plans, depending on the mileage you are currently running and how much you are willing to increase that mileage.  Be aware that Pete says that these plans are for "... runners [who] want to run the marathon as they do shorter  races -- as fast as possible".  They require discipline and a high degree of motivation.

  *  Up to 55 Miles per Week Plan
  *  55 to 70 Miles per Week Plan
  *  70 to 85 Miles per Week Plan
  *  More Than 85 Miles per Week Plan