ARTICLES, TIPS, TRAINING & GENERAL ADVICE

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Training Plans

Please be safe, consult with your physician before beginning any
new fitness plan.

Training Plans: Advanced Runner

As an advanced you'’ve been running for several years. Your weekly mileage averages 35 to 60 miles a week. You regularly include interval training in your regimen. You’ve raced every distance from 5-K to the full marathon. Now you want to set a personal best in the marathon. You are ready to train hard to reach your goal.

Your mileage will increase each week. The increased mileage is necessary to meet the demands of making your time goal, as an advanced runner. Your goal is be able to maintain a strong, solid pace for several hours. You will do your standard long runs, but you’ll also work on developing stamina from tempo runs, which are run at 20-30 seconds slower than your 10K time. You will run mile repeats at your marathon goal pace, i.e. if you are shooting for a 3:30 marathon, you’ll run your mile repeats at 7:30 pace, 6:25 pace for a 3 hour marathon etc. Warm Up with 1 mile, run your repeats, cool down with another easy mile.  Walk to recover between repeats. Long runs are crucial for finishing the marathon. The pace work will get you to the finish line faster.

Schedule:

Mon Tues Wed Thur Fri Sat Sun
1 Rest 9 Miles 9 Miles 8 Total
4 Tempo		 8 Miles 8 Miles 12 Miles
2 Rest 9 Miles 9 Miles 8 EZ Miles 8 Miles 8 Miles 14 Miles
3 Rest 9 Miles 9 Miles 8 Total
5 Tempo		 9 Miles 8 Miles 16 Miles
4 Rest 8 Miles 7 Miles 8 EZ Miles 7 Miles 8 Miles 10 Miles
5 Rest 9 Miles 9 Miles 8 Total
6 Tempo		 8 Miles 8 Miles 16 Miles
6 Rest 10 Miles 10 Miles 9 EZ Miles 10 Miles 10 Miles 4x1 Mile
7 Rest 10 Miles 9 Miles 9 Total
7 Tempo		 9 Miles 9 Miles 18 Miles
8 Rest 9 Miles 9 Miles 9 EZ Miles 8 Miles 8 Miles 6x1 Mile
9 Rest 10 Miles 10 Miles 10 Total
7 Tempo		 10 Miles 10 Miles 20 Miles
10 Rest 11 Miles 11 Miles 10 EZ 11 Miles 11 Miles 8x1 Mile
11 Rest 12 Miles 11 Miles 10 Total
8 Tempo		 11 Miles 11 Miles 20 Miles
12 Rest 9 Miles 10 Miles 9 EZ Miles 10 Miles 9 Miles 10x1 Miles
13 Rest 11 Miles 11 Miles 10 Total
8 Tempo		 11 Miles 10 Miles 22 Miles
14 Rest 8 Miles 8 Miles 9 EZ Miles 8 Miles 8 Miles 12 Miles
15 Rest 6 Miles 6 Miles 8 Total
5 Tempo		 5 Miles 5 Miles 8 Miles
16 Rest 5 Miles Rest 7 Total
4 Tempo		 4 Miles 2 Miles Race!

Remember to stretch major muscle groups after running. Include: calves, hamstrings and quadracep muscles.

Race Day Tips:

One of the biggest mistakes runners make is going out too fast. Start slow, gradually increase the pace. Get into race pace and stay controlled. Remember to stay hydrated and fueled. Increase gradually to discomfort in the last mile, and try to pick it up for the last 200-300 meters.

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News

Sweat365 and Brooks Sports

August 5, 2008 by Brad Hefta-Gaub

Sweat365 is very excited to announce a new partnership with Brooks® Sports.

Brooks is a leading running company that designs and markets a line of high-performance running shoes, apparel and accessories. Entirely focused on the run, Brooks is dedicated to inspiring people to run and be active. Sweat365 is dedicated to supporting your everyday fitness, no matter what your level and no matter what your goals.  At Sweat365, we are honored to work with a partner like Brooks that shares a common vision of inspiring people to reach their fitness goals.

Sweat365 will be powering the social media platform for Brooks. In addition to providing Brooks with a fully hosted state of the art social media publishing platform and access to a growing community of everyday athletes, over the next several months we will work closely with Brooks to deliver several exciting new programs for them to engage with their customers using the Sweat365 platform. Stay tuned for more.

In the mean time, please check out the new Brooks Blog at http://talk.brooksrunning.com.

Guidelines For Working Out During Pregnancy

June 7, 2008 by Lisa Sabin

A woman’s body goes through many changes during pregnancy. The most obvious are increased girth, posture and center of gravity. The hormonal changes such as increased levels of estrogen and progesterone cause the GI track to slow down so that a woman gains the appropriate amount of weight to sustain a fetus. Relaxin, causes muscle and connective tissue to soften and become more flexible. Proprioception may change as feet swell and posture compensates for the new distribution of weight. Changes in hormones can create mood swings for many women. (more…)

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