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Training For Distance Running
10k – Marathon
Coach Mark Hadley
Basics
At its very essence what we are doing in training for distance running is following the
Stress and Recover Principle of physical training in order to improve our running
specific fitness.
We stress the body by running either far or fast (or both) and then let the body
recover by running short and easy or by resting, and once the body has recovered
from the initial stress it becomes stronger and better adapted to the stress, and thus
we will be fitter runners.
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Training - Definitions
Within the Stress and Recover Principle, here is how we define each of the
components (stress and recover) in running.
Stress Workout: These are running workouts in which we significantly stress a system
or systems of the body in order to produce a targeted adaptation so as to improve
certain aspects of our running fitness. Our goal is to do sufficient and specific enough
work in order to elicit the adaptation we are seeking, while still being able to recover
from that work relatively quickly so that we can quickly target another adaptation. To
accomplish this we want to finish our stress workouts feeling like we have worked very
hard, but not as far as having all-out raced our efforts. In order to keep the training
process moving forward and to be able to target all necessary systems with adaptation
on a regular basis, a stress workout should be able to be recovered from with 1-3
easy/recovery days.
Easy / Recovery Runs: These are runs we do in order to promote recovery and to
maintain or advance our body’s adaptations to running while we recover from our
stress workouts. These runs should be kept short and slow enough that they do not
significantly stress the body, but quick enough as to maintain biomechanical efficiency.
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5 Tenets
The 5 Tenets of Training
Every good long term training philosophy needs some basic beliefs, or
tenets, from which to anchor the training plan. These tenets will guide in
general how we work towards our goals. In my training philosophy, the
basic beliefs guiding our long term training are what I deem to be the 5
main tenets of training: consistency, capacity, frequency, mixture, and
passion.
In order for us to realize our full potential as distance runners, we must
establish a balance between these five tenets, so that they work together
in harmony as we will need each in order to reach our end goal. By
balancing these tenets together in our training there is a synergy that can
take us to a higher fitness level than any single tenet alone can.
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5 Tenets
Consistency: consistency is the uninterrupted stacking of stress and recover building
blocks; continuous sustainable training blocks (12-24 weeks) are the greatest way to
build your running fitness to new levels.
Capacity: this is thee amount of work (quality & quantity) you can do on a sustainable
basis. Our work capacity determines the amount that can be accomplished in a training
cycle. Any increases in work capacity must be built up sustainably, slowly and carefully
over time.
Frequency: this is the number of runs you can do per week on a sustainable basis. Up
to a useful individual maximum and within certain guidelines, the more frequently you
can run the more adaptations to the running the body builds making you stronger and
more efficient at running. Increases in frequency needs to be introduced slowly and
carefully and allowed to build-up over time.
Mixture: this is what workouts we do and when, and how they change from phase to
phase during a training cycle.
Passion: this is our strong love of the sport and desire to do our best to develop our
talents for it. Passion is part feeling and part conscious decision. You have to want it
and you have to make the decision to embrace it and make it happen.
Note: The application of these 5 Tenets is tailored to the individual and their personal situation
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Training Cycles
Training Cycles are our blocks of time in which we train to gain certain fitness gains.
Training Cycles are made of smaller blocks as follows:
Base Unit: This is 1 stress and recovery cycle usually lasting 2-4 days
Micro-Cycle: This is a series of between 2 and 5 Base Units in which we would cycle
through a series of stresses to target certain area of running fitness. Micro-Cycles are
usually between 6 and 14 days long.
Macro-Cycle: This is a series of 2 to 6 Micro-Cycles in which our focus would be a
certain sub-set of adaptations before we move on to a different sub-set.
Phase: A training phase are made up of 1 to 4 Macro-Cycles of related focus.
Training Cycle: This would be a collection of phases used to bring about our peak
fitness for a goal race or desired training block. Usually training cycles for races ranging
from the 10k to the marathon last between 12 and 24 weeks in length.
Note: see the next slide for a better look at how training cycles are organized
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Training Cycle
Training Cycle: 12-24 week block of training targeting a certain race(s) is made up of 3 training
phases.
Race
Peak
Specific Phase
- Focus in on Goal Race specific demands
Regeneration
Endurance
Stamina
Speed
Race
Specific
Fundamental Phase
- Good mixture of workout types
- Advancing each component of fitness
(speed, stamina, endurance)
Regeneration Phase
- Rest & easy regeneration running
- Recharge batteries (mental/physical)
Total Training Cycle: 12-24 weeks
Regeneration Phase: 1-3 weeks
Fundamental Phase: 6-12 weeks
Specific Phase: 4-10 weeks
*If a training cycle has no goal race then a Specific Phase may
be eliminated and the Fundamental Phase extended instead.
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Stress Workouts
Fast Repeats
Main Benefits: Speed - improves speed, stride power and economy
Use:
•
•
•
•
Fundamental Phase: Frequently
10k Specific Phase: Frequently
Half Marathon Specific Phase: Occasionally
Marathon Specific Phase: Occasionally
Workout: Repeats of between :30 and 2:00, totaling between 15 and 21 minutes
Recovery: slow recovery jog of between 80% and 120% of repeat duration
Pacing: even to slightly negative splits
Feel: hard, quick, aggressive rhythm but never straining
Pace: Roughly the pace you could hold for 7-9 minutes in an all out effort
Example: 18 x 1:00 w 1:00 jog recovery
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Stress Workouts
VO2 Max Repeats
Main Benefits: VO2 Max - stresses aerobic power - maximal oxygen intake/utilization
Use:
•
•
•
•
Fundamental Phase: Frequently
10k Specific Phase: Frequently
Half Marathon Specific Phase: Frequently
Marathon Specific Phase: Occasionally
Workout: Repeats of between 2:00 and 5:00, totaling between 21 and 28 minutes
Recovery: slow recovery jog of between 60% and 80% of repeat duration (3:00 max)
Pacing: even to slightly negative splits
Feel: strong, hard but controlled rhythm;
Pace: Roughly the pace you could hold for 14-18 minutes in an all out effort
Example: 8 x 3:00 w 2:00 jog recovery
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Stress Workouts
Groove Repeats
Main Benefits: Speed-Strength - improves body’s adaptations to running in a higher
lactate environment and its ability to run at a high percentage (94-97%) of VO2 Max
for extended periods of time
Use:
•
•
•
•
Fundamental Phase: Frequently
10k Specific Phase: Frequently
Half Marathon Specific Phase: Frequently
Marathon Specific Phase: Frequently
Workout: Repeats of between 4:00 and 8:00, totaling between 28 and 36 minutes
Recovery: slow recovery jog of between 40% and 60% of repeat duration (3:00 max)
Pacing: even to slightly negative splits
Feel: quick, hard, groove; pressingly but sustainable for short durations
Pace: Roughly the pace you could hold for 30-35 minutes in an all out effort
Example: 6 x 5:00 w 2:30 jog recovery
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Stress Workouts
Hill Repeats
Main Benefits: Stride Power - improves stride power and economy
Use:
•
•
•
•
Fundamental Phase: Occasionally
10k Specific Phase: Occasionally
Half Marathon Specific Phase: Occasionally
Marathon Specific Phase: Occasionally
Workout: Repeats of between :30 and 2:00, totaling between 15 and 21 minutes
Hill: Moderate hill of 4-5% incline
Recovery: slow recovery jog down the hill
Pacing: even to slightly negative splits
Feel: hard, quick, aggressive rhythm
Pace: will depend on the incline of the hill
Example: 12 x 1:30 Hill w jog down recovery
Variation: do these on a treadmill with 120% of repeat duration jog at 0% incline
for recovery
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Stress Workouts
Lactate Threshold Tempo
Main Benefits: Short Stamina - improves lactate threshold and efficiency at
dissipating lactate, ability to run at quick pace for extended periods of time
Use:
•
•
•
•
Fundamental Phase: Frequently
10k Specific Phase: Frequently
Half Marathon Specific Phase: Frequently
Marathon Specific Phase: Frequently
Workout: Continuous run of between 24 and 30 minutes
Pacing: even to slightly negative splits
Feel: strong, smooth rhythm; pressingly but sustainable for extended periods
Pace: Roughly the pace you could hold for 60-70 minutes in an all out effort
Example: 27 minute even paced tempo run
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Stress Workouts
Lactate Threshold Repeats
Main Benefits: Short Stamina - improves lactate threshold and efficiency at
dissipating lactate, ability to run at quick pace for extended periods of time
Use:
•
•
•
•
Fundamental Phase: Frequently
10k Specific Phase: Frequently
Half Marathon Specific Phase: Frequently
Marathon Specific Phase: Frequently
Workout: Repeats of between 5:00 and 20:00 totaling between 30 and 40 minutes
Recovery: slow recovery jog of between 15% and 25% of repeat duration (3:00 max)
Pacing: even to slightly negative splits
Feel: strong, smooth rhythm; pressingly but sustainable for extended periods
Pace: Roughly the pace you could hold for 60-70 minutes in an all out effort
Example: 3 x 12:00 w 2:30 jog recovery
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Stress Workouts
Lactate Threshold Progression Tempo
Main Benefits: Short Stamina - improves lactate threshold and efficiency at
dissipating lactate, ability to run at quick pace for extended periods of time
Use:
•
•
•
•
Fundamental Phase: Occasionally
10k Specific Phase: Occasionally
Half Marathon Specific Phase: Occasionally
Marathon Specific Phase: Occasionally
Workout: Continuous run of between 24 and 30 minutes at a gradually
increasing intensity
Feel: starts at a comfortably quick pace and gradually increases in intensity until
running at a hard, aggressive pressing pace by the end
Pace: starting at roughly 4-5% slower than and finishing 3-4% faster than pace
you can hold for 60-70 minutes in an all out effort
Example: 27 minute progression tempo
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Stress Workouts
Lactate Threshold Wave Tempo
Main Benefits: Short Stamina - improves lactate threshold and efficiency at
dissipating lactate, ability to run at quick pace for extended periods of time
Use:
•
•
•
•
Fundamental Phase: Occasionally
10k Specific Phase: Occasionally
Half Marathon Specific Phase: Occasionally
Marathon Specific Phase: Occasionally
Workout: Continuous run of between 24 and 30 minutes alternating between
2 intensities every 2-5 minutes
Feel: alternating every 2-5 minutes between a comfortably quick and hard
aggressive rhythm
Pace: alternating between roughly 4-5% slower than and 3-4% faster than the
pace you can hold for 60-70 minutes in an all out effort
Example: 27 minute alternating intensities every 3 minutes
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Stress Workouts
Aerobic Threshold Tempo
Main Benefits: Long Stamina - improves aerobic threshold and efficiency at using
energy sources, ability to run at a quick pace for extended periods of time
Use:
•
•
•
•
Fundamental Phase: Occasionally
10k Specific Phase: Occasionally
Half Marathon Specific Phase: Frequently
Marathon Specific Phase: Frequently
Workout: Continuous run of between 48 and 60 minutes at an even pace
Pacing: even to slightly negative splits
Feel: comfortably quick rhythm; strong but smooth and controlled
Pace: Roughly the pace you could hold for 120 minutes in an all out effort or 4-5%
slower than LT Tempo pace
Example: 54 minute even paced tempo run
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Stress Workouts
Aerobic Threshold Repeats
Main Benefits: Long Stamina - improves aerobic threshold and efficiency at using
energy sources, ability to run at a quick pace for extended periods of time
Use:
•
•
•
•
Fundamental Phase: Occasionally
10k Specific Phase: Occasionally
Half Marathon Specific Phase: Frequently
Marathon Specific Phase: Frequently
Workout: Repeats of between 10:00 and 40:00 totaling between 60 and 80 minutes
Recovery: slow recovery jog of between 10% and 20% of repeat duration (3:00 max)
Pacing: even to slightly negative splits
Feel: comfortably quick rhythm; strong but smooth and controlled
Pace: Roughly the pace you could hold for 120 minutes in an all out effort or 4-5%
slower than LT Tempo pace
Example: 3 x 25:00 w 3:00 jog recovery
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Stress Workouts
Aerobic Threshold Progression Tempo
Main Benefits: Long Stamina - improves aerobic threshold and efficiency at using
energy sources, ability to run at a quick pace for extended periods of time
Use:
•
•
•
•
Fundamental Phase: Occasionally
10k Specific Phase: Occasionally
Half Marathon Specific Phase: Occasionally
Marathon Specific Phase: Occasionally
Workout: Continuous run of between 48 and 60 minutes at a gradually increasing
intensity
Feel: starts at a steady state, moderate intensity and gradually increases in
intensity until running at a strong, pressingly but sustainable intensity by the end
Pace: starting at roughly 4-5% slower than and finishing 3-4% faster than Aerobic
Threshold Tempo pace.
Example: 54 minute progression tempo
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Stress Workouts
Aerobic Threshold Wave Tempo
Main Benefits: Long Stamina - improves aerobic threshold and efficiency at
using energy sources, ability to run at a quick pace for extended periods of
time
Use:
•
•
•
•
Fundamental Phase: Occasionally
10k Specific Phase: Occasionally
Half Marathon Specific Phase: Occasionally
Marathon Specific Phase: Occasionally
Workout: Continuous run of between 48 and 60 minutes alternating between
2 intensities every 5-10 minutes
Feel: alternating every 5-10 minutes between a steady state, moderate
intensity and a strong, pressingly but sustainable intensity
Pace: alternating between roughly 4-5% slower than and 3-4% faster than
Aerobic Threshold Tempo pace.
Example: 54 minute alternating intensities every 6 minutes
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Stress Workouts
Moderate Intensity Long Run
Main Benefits: Endurance – improves glycogen storage capacity, improves
energy usage efficiency, advances cardiovascular adaptations, hardens body and
mind to extended efforts
Use:
•
•
•
•
Fundamental Phase: Frequently
10k Specific Phase: Frequently
Half Marathon Specific Phase: Frequently
Marathon Specific Phase: Frequently
Workout: Continuous run of between 90 and 180 minutes
Pacing: even to slightly negative splits
Feel: comfortable and relaxed but never lagging (moderate intensity)
Pace: roughly 10-15% slower than Aerobic Threshold Tempo pace
Example: 150 minute moderate intensity long run
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Stress Workouts
Steady State Long Run
Main Benefits: Endurance-Stamina – improves energy usage efficiency at
quicker paces, improves glycogen storage capacity, advances cardiovascular
adaptations, hardens body and mind to extended efforts
Use:
•
•
•
•
Fundamental Phase: Occasionally
10k Specific Phase: Occasionally
Half Marathon Specific Phase: Occasionally
Marathon Specific Phase: Frequently
Workout: Continuous run of between 75 and 150 minutes
Pacing: even to slightly negative splits
Feel: steady state effort, somewhat comfortable but with some sustainable
intensity added
Pace: roughly 4-8% slower than Aerobic Threshold Tempo pace
Example: 120 minute steady state long run
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Stress Workouts
Fast Finish Long Run
Main Benefits: Endurance-Stamina – improves energy usage efficiency at faster
paces while in a lower or partially depleted glycogen state, improves glycogen
storage capacity, advances cardiovascular adaptations, hardens body and mind to
running at a quicker pace while tired/depleted.
Use:
•
•
•
•
Fundamental Phase: Occasionally
10k Specific Phase: Occasionally
Half Marathon Specific Phase: Occasionally
Marathon Specific Phase: Frequently
Workout/Feel: Continuous run of between 75 and 150 minutes with the first 6080% of the run at an comfortable and relaxed intensity and the last 20-40% at a
comfortably quick, strong but controlled intensity.
Paces: the first 60-80% of the run is done at “easy pace” and the last 20-40% of the
run is done at Aerobic Threshold to 2% slower
Example: 120 minute with first 90 mins comfortable and the last 30 mins
comfortably quick
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Stress Workouts
Race Specific
Main Benefits: Build race specific readiness
Use:
•
•
•
•
Fundamental Phase: Never
10k Specific Phase: Occasionally
Half Marathon Specific Phase: Occasionally
Marathon Specific Phase: Occasionally
These are race specific workouts done to prepare the runner for a certain specific
aspect of the goal race. They can be different in many ways than the other stress
workouts listed on previous slides, depending on the specific demands of a given
goal race or particular strength or weakness of the individual runner.
Examples:
- Race Simulation Runs
- Course Specific Runs
- Tactic Specific Runs
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Recovery Runs
Easy Run
These runs are comfortable and relaxed in which we are never pushing the pace
and are able to easily carry on a conversation with our running partners. The
focus is running just quick enough to stay biomechanically efficient but not hard
or long enough to stress the body. These runs help us increase our body’s running
specific adaptations and cardiovascular fitness while recovering from our stress
workouts
Use:
•
•
•
•
Fundamental Phase: Frequently
10k Specific Phase: Frequently
Half Marathon Specific Phase: Frequently
Marathon Specific Phase: Frequently
Workout: Continuous run of between 30 and 80 minutes
Pace: roughly 15-20% slower than your Aerobic Threshold pace or 20-25% slower
than your Lactate Threshold pace
Example: Continuous 60 minute easy run
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Recovery Runs
Regeneration Run
These runs are short, slow and relaxed. The primary focus is on doing just
enough to engage all of the body systems used in running in order to promote
recovery by increasing blood flow, and maintaining our body’s adaptations to
running while we recover from our stress workouts.
Use:
•
•
•
•
Fundamental Phase: Frequently
10k Specific Phase: Frequently
Half Marathon Specific Phase: Frequently
Marathon Specific Phase: Frequently
Workout: Continuous run of between 20 and 60 minutes
Pace: roughly 20-25% slower than your Aerobic Threshold pace or 25-30%
slower than your Lactate Threshold pace
Example: Continuous 30 minute regeneration run
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Training Paces
The focus of any workout or run should be meeting the definitions given on slide 3 (training definitions)
• Pace is simply a tool that may help us in the execution of the workout and/or serve as a feedback point
afterwards
• A specific pace is not a hard requirement for any of the workouts or recovery runs
• Any pace ranges I give on the workout/run slides should be seen as given to you so that you have general
idea of the pace range that I think will put you in the effort range we are looking for given normal conditions.
- These pace ranges are given as a helpful tool, not as a mandate or as a hard measurement of success of
the workout.
In Stress Workouts our focus should be on:
- Working sufficiently hard to gain the benefits, but doing so in such a way to allow a relatively quick recovery
- Executing the workout appropriately, as described, so that we target a specific adaptation
While a pace range can be helpful to some in executing this, it is not the driver or main focus in executing, or
the determining factor in the success of, a workout. Our appropriate effort and execution are the main focus.
We should be able to have a very successful stress workout without ever knowing our exact pace/time.
Example: the main focus on a 30 minute Lactate Threshold Tempo run is to run long enough and hard enough
to sufficiently and specifically stress our body enough to improve our lactate threshold and improve our
stamina. If we do this we will get the physical benefits from the workout (once recovered) regardless of what
the clock or pace says.
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Racing
Racing, at distances between 5k and half marathon, is encouraged once every 4-6
weeks during a training cycle, but can be more or less frequent than that depending on
individual situations.
Racing can be broken down to into 2 main components: Physical & Mental
The Physical Components
Pacing: Physiologically the best way to run your best performance (i.e. your best
possible time) is through even to slightly negative splits, this is why we pace our
workouts in this manner as well to get use to running in this manner. These means
easing into your race pace at the start and trying to keep it as steady as possible
throughout the race (allowing for variations based on the course topography) before
racing in at the end with whatever you have left.
Fueling: In races over 60 minutes in duration, taking in some fluids, electrolytes and
calories is an important aspect in producing your best performance. There is a
significant number of options for doing so, so a big key will be to find what works best
for you and to practice regularly in training what you plan to do in the race.
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Racing
The Mental Aspects
The mental side of producing your best possible racing performance is the area where the
greatest variability is. Runners are a diverse group and have all sorts of different personalities,
have all sorts of different and varied life experiences and as a results often have extremely varied
tendencies, strengths and weaknesses and stress and comfort triggers. Because of this no matter
how carefully crafted, no one mental strategy will work well for everyone. So to find what will
work best for us individually will require personal honesty, introspection, and experimentation.
Personal honesty: we must be able to be honest with ourselves about what and how we think
and feel when we race.
Introspection: once we have allowed ourselves to be honest about what is happening in our
minds, we need to take note of the things that are stress triggers for us, what our comfort triggers
are, and what are the underlying sources of our own personal motivation.
Experimentation: Once we have been honest with ourselves and sought to understand better
what is happening in our minds, then it’s time to use that and figure out a mental strategy to use
our strengths, motivations and comfort triggers while staying away from our weaknesses and
stress triggers. Then try these strategies out in training (tempo runs can be a great place for
working on this) and in races and fine tune them as you go to find which produce the best results
both in terms of our performances and also our enjoyment of the performances.
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Maximum Performance Running: Coaching
Custom Programs
If you would like for a custom training plan to be designed specifically for you by Coach
Hadley, using the philosophy laid out in these slides, you can do so at:
http://www.mprunning.com/Advantage.html
Personal Coaching
If you would like for Head Coach Mark Hadley or Associate Coach Alana Hadley to
personally coach you using the philosophy laid out on these slides, you can read more
about their coaching service and how to contact them at:
http://www.mprunning.com/premier.html
Consulting Session
If you would like to schedule a consulting session with Coach Hadley you can do so by
contacting him at [email protected] to set-up a time. More information on the
consulting session options is available at: http://www.mprunning.com/consulting.html
Speaking
If you are interested in having Coach Mark Hadley speak to your group or event about
his training philosophy please contact him at [email protected]
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