Run Faster From the 5K to the Marathon

by Brad Hudson and Matt Fitzgerald

Broadway Books, 2008 (ISBN: 978-0-7679-2822-9).

Brad Hudson is the founder and coach of the Performance Training Group, a team of elite runners.  A 2:13 marathoner while competing, Brad's best-known athlete was Dathan Ritzenhein, a 9th place finisher (2:06:32) in the men's marathon at the 2008 (Beijing) Summer Olympic. 

Matt Fitzgerald has written many training guides for triathletes.  He is a senior editor for Triathlete magazine and has an extensive web page.

Marathon Training Plan -- Level 1

Marathon Training Plan -- Level 2

Marathon Training Plan -- Level 3

Marathon Training Plan -- Masters

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Brad Hudson’s training philosophy is called "adaptive running".  In Brad’s own words ... “[Adaptive running] is based on my belief that a responsive, evolving, creative approach to training is better than an approach that is too structured and formulaic.  Simply put, there is no single training formula that works perfectly for every runner.  Nor is it possible to predict exactly how a runner will respond to any particular training formula”.

Brad believes that effective training can be boiled down to two simple rules:
   *  Understand how the human body adapts to different types of training, and train accordingly;
   *  Learn how your individual body adapts to different types of training, and train accordingly.

Brad believes there are four ways in which your training must be adaptive:
   *  The goal of training is to stimulate the precise set of physiological adaptations that are needed to achieve maximum performance in a peak race;

   *  Training programs must be adapted to the individual strengths, weaknesses, needs, and goals of each runner;

   *  Individualized training schedules must be adapted daily, based on the runner’s response to recent training and any other factors that may affect the runner’s readiness for planned training;

   *  The runner must adapt his or her training from season to season, year to year, in response to the effects of the most recently completed training cycle, to stimulate further positive adaptations.

There are 12 general methods which characterize the "adaptive running" system:
   *  Consistent, moderately high running volume;
   *  Non-linear periodization (all types of training throughout the training cycle);
   *  Progression from general training (non-race specific running) to specific training (race-specific running);

   *  Three-period training cycles (Introductory, Fundamentals, and Sharpening);

   *  Lots of hill running (short hill sprints);
   *  Extreme intensity and workload modulation (changing pace and overall challenge each workout);
   *  Multi-pace workouts (add small doses of speed to each workout);
   *  Non-weekly workout cycles (not locked into a rigid one-week cycle);
   *  Multiple threshold paces (marathon pace, half-marathon pace, 10-Km pace, 5-Km pace);
   *  Constant variation (encourage adaptation, reduce injury risk);
   *  One rest day per week (allow the body to absorb the training);
   *  Selective cross-training (reduce injury risk, recover from injuries).

The following workout schedule is taken from the 20-Week Masters Marathon Plan.  The four “off days” can be complete rest, core strength training, or cross-training.

Week 12 -- Sunday: Progression Run
   14 miles @ easy pace
   3 miles @ from moderate to hard pace

Week 12 -- Tuesday: Specific-Endurance Intervals
   1 mile @ easy pace
   4 x 1 mile @ 10-Km pace with 2 minute active recoveries
   1 mile @ easy pace
   8 x 10-second hill sprints

Week 12 -- Thursday: Threshold Run
   1 mile @ easy pace
   2 mile @ half-marathon pace
   1 mile @ easy pace
   1 mile @ 10-Km pace
   1 mile @ easy pace

Week 13 -- Sunday: Long Run
   8 miles @ easy pace

Week 13 -- Tuesday: Specific-Endurance Intervals
   1 mile @ easy pace
   5 x 1 mile @ 10-Km pace with 2 minute active recoveries
   1 mile @ easy pace
   9 x 10-second hill sprints

Week 13 -- Thursday: Threshold Run
   1 mile @ easy pace
   3 mile @ half-marathon pace
   1 mile @ easy pace
   2 mile @ 10-Km pace
   1 mile @ easy pace

You'll notice that Brad’s plans do not specify times, only type of pace.  You can build a “pace chart” with the McMillan Running Company calculator (http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm) based on your desired marathon goal.  These would be the appropriate times based on a 12:00/mile marathon pace:

   10:40/mile    10-Km
   11:20/mile    Half Marathon
   12:00/mile    Hard (Full Marathon)
   12:15/mile    Moderate
   12:45/mile    Easy