2014-11-24 Serpie Marathon SeminarV2 · 2014-12-13 · 791 11/04/2011 n s k) ks) st s st M 4 82 6...
Transcript of 2014-11-24 Serpie Marathon SeminarV2 · 2014-12-13 · 791 11/04/2011 n s k) ks) st s st M 4 82 6...
0A
ndre
wR
eeve
s
24th
Nov
embe
r 201
4
And
rew
Ree
ves
SER
PEN
TIN
E M
AR
ATH
ON
SEM
INA
RPa
rt 1
: The
Tra
inin
g
0A
ndre
wR
eeve
s
SER
PEN
TIN
E M
AR
ATH
ON
SEM
INA
R
1.In
trod
uctio
ns2.
This
will
be
post
ed o
nlin
e –
no n
eed
to w
rite
3.Fe
el fr
ee to
acc
ess t
eas a
nd c
offe
es a
nd e
at (q
uiet
ly)
4.A
sk sp
ecifi
c ex
plan
ator
y qu
estio
ns a
s we
go, b
utke
ep g
ener
al q
uest
ions
unt
il Q
&A
sess
ion
at e
nd5.
Lots
to g
et th
roug
h...
0A
ndre
wR
eeve
s
SER
PEN
TIN
E M
AR
ATH
ON
SEM
INA
RA
GEN
DA
1.D
o Y
ou R
EALL
Y W
ant t
o do
Thi
s??!
!2.
Targ
et S
ettin
g (a
nd A
djus
ting)
3.Th
e Key
Ses
sions
4.Bu
ildin
g U
p th
e Mile
s Saf
ely5.
Man
agin
g Ill
ness
and
Inju
ry6.
Rac
e Pra
ctice
7.Ta
perin
g fo
r Suc
cess
8.Th
e Rac
e and
Wha
t to
Expe
ct9.
Post-
Rac
e Rec
over
y
Part
1
Part
2
0A
ndre
wR
eeve
s
SER
PEN
TIN
E M
AR
ATH
ON
SEM
INA
RA
GEN
DA
1.D
o Y
ou R
EALL
Y W
ant t
o do
Thi
s??!
!2.
Targ
et S
ettin
g (a
nd A
djus
ting)
3.Th
e Key
Ses
sions
4.Bu
ildin
g U
p th
e Mile
s Saf
ely5.
Man
agin
g Ill
ness
and
Inju
ry6.
Rac
e Pra
ctice
7.Ta
perin
g8.
The R
ace a
nd W
hat t
o Ex
pect
9.Po
st-R
ace R
ecov
ery
Part
1
0A
ndre
wR
eeve
s
“Mor
e pe
ople
run
in th
e Lo
ndon
Mar
atho
n th
an in
the
1,50
0m fo
r the
who
le o
f Eur
ope
in o
ne y
ear–
yet i
t is t
he w
orst
train
ed fo
r dist
ance
of a
ll”
(Fra
nk H
orw
ell,
12 T
hing
s You
Sho
uld
Kno
wA
bout
Mar
atho
n Tr
aini
ng)
DO
YO
U R
EALL
Y W
AN
T TO
DO
TH
IS??
!!
0A
ndre
wR
eeve
s
HO
W D
O M
OST
RU
NN
ERS
PER
FOR
M?
IS T
HER
E A
NY
THIN
G T
O L
EAR
N?
405060708090
4050
6070
8090
Age
Gra
ded
Mar
atho
n(%
)
Age
Gra
ded
All
othe
r CC*
(%)
Bette
r Per
form
ance
than
Oth
erC
lub
Cha
mpi
onsh
ip R
aces
Wor
se P
erfo
rman
ce th
an O
ther
Clu
b C
ham
pion
ship
Rac
es78
% o
f Ser
pies
unde
rper
form
ed in
the
Mar
atho
n (8
7/11
2)
*Exc
ludi
ng 1
km ra
ce w
hich
has
a fa
lse h
igh
age-
grad
ing
due
to d
ownh
ill c
ours
e
Wom
en v
sm
en??
0A
ndre
wR
eeve
s
âN
eed
to a
dapt
to fa
t bur
ning
whi
le ru
nnin
g (L
ong
Slow
Run
s)â
Nee
d to
pra
ctic
e ta
king
gel
s / sw
eets
/ wat
er in
trai
ning
â
Cor
rect
shoe
s (pr
onat
ion?
) & so
cks!
â
Imod
ium
? N
eed
to p
ract
ice!
â
Trai
n w
ith o
ther
s
WH
Y IS
TH
E M
AR
ATH
ON
DIF
FER
ENT?
•En
ergy
requ
irem
ent c
anno
t be m
et b
y no
rmal
live
r and
mus
clegl
ycog
en st
ores
:–
The
wal
l! (s
udde
n bl
ow o
ut o
r gra
dual
dec
line)
•
Shea
r tim
e tak
en h
as im
plica
tions
:–
Foot
/ le
g da
mag
e (b
liste
rs, k
nees
, mus
cles
…)
–
Toile
t nee
ds!
–
Bor
edom
/ In
cent
ive
For
all
othe
r rac
es tr
aini
ng sh
ould
go
beyo
nd d
istan
ce (e
g tra
in 1
0 m
iles f
or 5
mile
race
) –bu
t onl
y fo
r the
Mar
atho
n w
ill th
is ac
tual
ly d
amag
e yo
u.âN
eed
a di
ffere
nt st
rate
gyâD
o yo
u R
EA
LLY
wan
t to
do th
is N
OW
?
0A
ndre
wR
eeve
s
DO
YO
U R
EALL
Y W
AN
T TO
DO
TH
IS??
!!
Que
stion
You
r Own
Mot
ivat
ion
– Ar
e Yo
u Su
re N
ow is
Rig
ht fo
r You
??
Are
you
doi
ng it
for t
he ri
ght r
easo
ns?
(NO
T ju
st be
caus
e yo
ur fr
iend
s are
doin
g it
and
that
is a
ll th
ey se
em to
talk
abo
ut...
)
•The
re is
ple
nty
of ti
me
ahea
d of
you
to d
o th
e m
arat
hon
justi
ce...
•You
DO
NT w
ant t
o do
it n
ow, b
adly
and
nev
er w
ant t
o do
it a
gain
...
Qui
ck S
how
of H
ands
...
•Wha
t is y
our R
unni
ng A
ge?
– ho
w m
any
year
s tra
inin
g an
d ra
cing
serio
usly
(ie
raci
ng fo
r tim
e)
•How
man
y m
arat
hons
hav
e y
ou d
one?
•H
ow m
otiv
ated
are
you
(1-1
0)?
0A
ndre
wR
eeve
s
SER
PEN
TIN
E M
AR
ATH
ON
SEM
INA
RA
GEN
DA
1.D
o Y
ou R
EALL
Y W
ant t
o do
Thi
s??!
!2.
Targ
et S
ettin
g (a
nd A
djus
ting)
3.Th
e Key
Ses
sions
4.Bu
ildin
g U
p th
e Mile
s Saf
ely5.
Man
agin
g Ill
ness
and
Inju
ry6.
Rac
e Pra
ctice
7.Ta
perin
g8.
The R
ace a
nd W
hat t
o Ex
pect
9.Po
st-R
ace R
ecov
ery
Part
1
0A
ndre
wR
eeve
s
TAR
GET
SET
TIN
G I
10 k
m
Hal
f
[ 5
km
Mul
tiplie
rCo
rrec
tion
2 5 10
+6 to
10m
ins
-10
min
s
-
1:31
:45
3:10
:00
403:
10:0
0
193:
10:0
0 ]
Actu
alTi
me
for
Dist
ance
Targ
etTi
me
for
Mar
atho
n
Exam
ple
Calc
s
Bette
rco
rella
tion
for
wom
en
Def
ines
you
rPa
ce fo
r Pa
ceRu
ns
Dist
ance
03:00
25
03:15
29
03:30
10
14
03:45
79
04:00
69
04:40
13
Tim
eM
ode
# Le
ss
0A
ndre
wR
eeve
s
TAR
GET
SET
TIN
G II
•Fa
ctor
s to
cons
ider
whe
n se
tting
a ta
rget
:-
Num
ber o
f yea
rs ru
nnin
g: (s
peci
fical
ly y
ears
trai
ning
for t
he m
arat
hon)
it ta
kes 5
-10
year
s for
you
r bod
y to
ada
pt-
Dur
atio
n an
d in
tens
ity o
f tra
inin
g: H
ow m
otiv
ated
are
you
and
how
muc
h tim
e ca
n yo
ugi
ve?
-Pr
evio
us m
arat
hons
runs
: Wha
t wen
t wel
l and
wha
t wen
t wro
ng?
– w
here
shou
ld y
ouco
ncen
trate
you
r tra
inin
g?-
You
r ow
n ab
ility
: som
e pe
ople
can
do
dece
nt ti
mes
with
3 ru
ns a
nd 3
0 m
iles p
er w
eek,
whi
le o
ther
s nee
d 7+
runs
and
100
mile
s per
wee
k.-
Rec
ent i
njur
ies:
Do
you
need
to a
void
long
er ru
ns?
-Th
e m
arat
hon
cour
se: N
ew Y
ork
is hi
lly d
ue to
the
brid
ges;
Ber
lin is
fast
and
flat;
Lond
on h
as fi
rst 3
mile
s dow
nhill
; Chi
cago
is v
ery
win
dy; L
ausa
nne
is ou
t and
bac
k –
men
tally
cha
lleng
ing
or e
asie
r?-
Wea
ther
: Cha
nge
your
targ
et o
n th
e da
y to
acc
ount
for h
ot w
eath
er-
Take
the
first
few
mile
s int
o ac
coun
t
0A
ndre
wR
eeve
s
TAR
GET
SET
TIN
G II
I
•St
rate
gies
for
achi
evin
g yo
ur g
oals
(any
wal
k of
life
):
-Sp
ecifi
c: A
spec
ific
time
or e
ven
just
finish
ing
-
Mea
sura
ble:
Yes
– b
y de
finiti
on y
ou w
ill g
et a
tim
e…
-A
gree
d: N
o go
od m
e se
tting
you
a ta
rget
– h
as to
be
your
targ
et. F
amily
inpu
t?
-R
ealis
tic: g
oals
mus
t be
achi
evab
le o
ther
wise
you
will
feel
mise
rabl
e w
hen
you
fail
-
Exc
iting
: You
r tar
get s
houl
d ge
t you
r adr
enal
in g
oing
! Be
posit
ive
tow
ards
the
goal
–do
n’t f
ear i
t (to
o m
uch!
)
-R
evie
wed
: Con
sider
hav
ing
mor
e th
an o
ne g
oal –
and
be
prep
ared
to re
vise
you
r goa
lbe
fore
and
dur
ing
the
race
-
Fina
lly: h
ave
a go
al fo
r afte
r the
race
– th
ink
abou
t wha
t you
r nex
t rac
e w
ill b
e.
Thin
k: S
MA
RTE
R
0A
ndre
wR
eeve
s
SER
PEN
TIN
E M
AR
ATH
ON
SEM
INA
RA
GEN
DA
1.D
o Y
ou R
EALL
Y W
ant t
o do
Thi
s??!
!2.
Targ
et S
ettin
g (a
nd A
djus
ting)
3.Th
e Key
Ses
sions
4.Bu
ildin
g U
p th
e Mile
s Saf
ely5.
Man
agin
g Ill
ness
and
Inju
ry6.
Rac
e Pra
ctice
7.Ta
perin
g8.
The R
ace a
nd W
hat t
o Ex
pect
9.Po
st-R
ace R
ecov
ery
Part
1
0A
ndre
wR
eeve
s
THE
KEY
SES
SIO
NS
PER
IOD
ISA
TIO
N
Not
es:
•Sin
gle
Mac
rocy
cle
repr
esen
ts a
ll th
e tim
e av
aila
ble
for t
he s
ingl
e go
al o
f Lon
don
Mar
atho
n (p
lus
reco
very
and
tran
sitio
n to
the
next
Mac
rocy
cle)
•The
re a
re 4
per
iods
:1)
Gen
eral
Pre
para
tion
whe
re y
ou w
ill in
crea
se v
olum
e gr
adua
lly a
nd in
trodu
ce L
acta
te T
hres
hold
trai
ning
2)Sp
ecifi
c Pr
epar
atio
n w
here
you
will
test
the
prog
ress
to d
ate,
con
solid
ate
volu
me
and
intro
duce
spe
ed s
essi
ons
3)C
ompe
titio
n pe
riod
whe
re y
ou w
ill ta
per a
nd fo
cus
on d
ay to
day
pre
para
tion
for t
he ra
ce.
4)Tr
ansi
tion
whe
re y
ou h
ave
a ch
ance
to re
cove
r pro
perly
, thr
ough
rest
, sw
imm
ing
and
gent
le e
xerc
ise.
Thi
s is
follo
wed
by
X-tr
aini
ng b
efor
e th
e ne
xtM
acro
cycl
e be
gins
.•E
ach
perio
d is
spl
it in
to M
esoc
ycle
s w
hich
intro
duce
diff
eren
t asp
ects
of t
rain
ing
into
the
Perio
d.•P
erio
ds a
nd M
esoc
ycle
s ar
e no
t fix
ed in
dur
atio
n an
d m
ay c
hang
e as
we
prog
ress
.
0A
ndre
wR
eeve
s
SER
PEN
TIN
E M
AR
ATH
ON
SEM
INA
RA
GEN
DA
1.D
o Y
ou R
EALL
Y W
ant t
o do
Thi
s??!
!2.
Targ
et S
ettin
g (a
nd A
djus
ting)
3.Th
e Key
Ses
sions
4.Bu
ildin
g U
p th
e Mile
s Saf
ely5.
Man
agin
g Ill
ness
and
Inju
ry6.
Rac
e Pra
ctice
7.Ta
perin
g8.
The R
ace a
nd W
hat t
o Ex
pect
9.Po
st-R
ace R
ecov
ery
Part
1
0A
ndre
wR
eeve
s
THE
KEY
SES
SIO
NS
LON
G R
UN
1 –
TR
AD
ITIO
NA
L LS
D
Wha
t?
Why
?
Whe
n?
•Lo
ng: B
uild
up
to 2
0+ m
iles (
or ~
3 ho
urs o
r tar
get t
ime
– w
hich
ever
com
es fi
rst)
•Sl
ow: 4
5s to
90s
slow
er th
an m
arat
hon
race
pac
e-
Cau
tion:
Not
too
slow
as w
ill c
hang
e ga
it•
Bui
ld u
p fo
r 3 w
eeks
then
cut
bac
k fo
r a w
eek
to a
id re
cove
ry
•G
et u
sed
to th
e tim
e (“
time
on fe
et”)
and
dist
ance
men
tally
and
phy
sical
ly –
allo
ws
body
to a
dapt
. (no
te: F
ull a
dapt
atio
n ta
kes 5
-10
year
s of t
rain
ing)
-In
crea
se c
apill
arie
s and
mito
chon
dria
in le
g m
uscl
es-
Incr
ease
bon
e de
nsity
and
stre
ngth
en m
uscl
es, l
igam
ents
and
tend
ons
•Tr
ain
body
to st
ore
mor
e m
uscl
e gl
ycog
en a
nd to
bur
n fa
t sto
res t
o pr
even
t hitt
ing
the
wal
l. (W
e ha
ve p
lent
y of
fat b
ut it
is h
arde
r for
our
bod
ies t
o us
e, w
here
as w
e on
lyha
ve e
noug
h m
uscl
e gl
ycog
en fo
r ~20
mile
s)•
Prac
tice
race
con
ditio
ns: g
els /
toile
t sto
ps /
clot
hing
/ sh
oes /
up
early
•D
o no
t nee
d to
do
EVER
Y w
eek
– ha
ve so
me
rest
wee
ks in
you
r pro
gram
me
•C
hoos
e a
day
whe
n yo
u ca
n re
cove
r ade
quat
ely
and
are
not t
ired
from
day
bef
ore.
Rec
over
y?
•R
eple
nish
food
rese
rves
: Sug
ars /
star
ch /
prot
ein.
With
in 2
0 m
ins -
Gre
at. 2
hrs -
OK
•Sl
eep
or n
ap o
n da
y an
d po
wer
nap
thro
ugho
ut w
eek
•D
o no
t run
the
day
afte
r - s
wim
/ m
assa
ge /
rest
/ eat
! Rem
embe
r the
dam
age!
!
7:30
-8:1
5 / 8
:45-
9:30
/9:
30-1
03
31/2
4
0A
ndre
wR
eeve
s
THE
KEY
SES
SIO
NS
LON
G R
UN
2 –
INTR
OD
UC
ING
PA
CE
Wha
t?
Why
?
Whe
n?
•Lo
ng: B
uild
up
to 2
0+ m
iles (
or ~
3 ho
urs o
r tar
get t
ime
– w
hich
ever
com
es fi
rst)
•A
dd se
ctio
ns o
f fas
ter p
ace
into
LSD
:i.
Prog
ress
ion
runs
: Firs
t thi
rd a
t LSD
; Mid
third
at L
SD-3
0; L
ast t
hird
at M
Pii.
LSD
for
2/3
then
MP
•A
ltern
ate
with
the
LSD
long
runs
•G
et u
sed
to ru
nnin
g a
long
way
at a
fast
pace
•R
equi
res p
repa
ratio
n: B
e w
ell r
este
d an
d w
ell f
ed /
hydr
ated
•Le
ss a
bout
the
fat b
urni
ng th
an L
SD
•D
o no
t nee
d to
do
EVER
Y w
eek
– ha
ve so
me
rest
wee
ks in
you
r pro
gram
me
•C
hoos
e a
day
whe
n yo
u ca
n re
cove
r ade
quat
ely
and
are
not t
ired
from
day
bef
ore.
Rec
over
y?
•R
eple
nish
food
rese
rves
: Sug
ars /
star
ch /
prot
ein.
With
in 2
0 m
ins -
Gre
at. 2
hrs -
OK
•Sl
eep
or n
ap o
n da
y an
d po
wer
nap
thro
ugho
ut w
eek
•D
o no
t run
the
day
afte
r - s
wim
/ m
assa
ge /
rest
/ eat
! Rem
embe
r the
dam
age!
!
0A
ndre
wR
eeve
s
THE
KEY
SES
SIO
NS
CO
NST
AN
T PA
CE
RU
NS
(TEM
PO)
Wha
t?
Why
?
Whe
n?
•R
unni
ng a
t the
pac
e yo
u ca
n su
stain
for
~1ho
ur. I
e 10
k to
10m
ile p
ace
-“C
omfo
rtabl
y ha
rd”
pace
– c
ansa
y 4-
5 w
ords
(cou
nt)
•E.
g. 4
0 m
ins r
un o
r int
erva
ls 3
x 2m
ile
•K
ey fi
tnes
s ses
sion:
-Pu
shes
the
boun
dary
of w
hen
you
go a
naer
obic
-In
crea
ses a
erob
ic c
apac
ity
•G
reat
wee
kly
sess
ion
or a
ltern
ate
with
the
Tem
po ru
ns-
Kar
en’s
Tue
sday
Dom
e
-B
eate
/ N
icol
a’s T
hurs
day
Bat
ters
ea
Rec
over
y?•
Med
ium
to h
ard
sess
ion
•Fo
od /
hydr
atio
n w
ithin
2hr
s (20
min
s!)
Lact
ate
Thr
esho
ldR
ace
Pac
e
•M
arat
hon
targ
et ra
ce p
ace
-Pa
ce sh
ould
be
cont
rolle
d –
can
chat
in b
ursts
.•
Bui
ld u
p to
13+
mile
s
•K
ey p
acin
g se
ssio
n:-
Get
s the
bod
y us
ed to
runn
ing
atta
rget
pac
e ov
er lo
ng d
istan
ces
-B
ody
lear
ns th
e pa
ce so
you
won
tgo
off
too
fast
on th
e da
y
•G
reat
wee
kly
sess
ion
or a
ltern
ate
with
the
Lact
ate
Thre
shol
d ru
ns-
Wed
nesd
ay c
lub
runs
– T
ower
/M
illen
ium
/ B
atte
rsea
Brid
ges
•H
ard
sess
ion
– re
st or
reco
very
nex
t day
•Fo
od /
hydr
atio
n w
ithin
2hr
s (20
min
s!)
6:50
/ 8:
00 /
9:10
~6:3
0 / ~
7:35
/ ~8
:40
0A
ndre
wR
eeve
s
THE
KEY
SES
SIO
NS
STR
ENG
TH A
ND
SPE
ED
Wha
t?
Why
?
Whe
n?
•K
enya
n: c
onsta
nt E
FFO
RT
up A
ND
dow
n co
ntin
uous
. 3x
10 m
ins O
R•
Har
d up
and
sloo
oooo
wdo
wn.
3 x
6 h
ills
•Le
g str
engt
h•
VO
2 m
ax•
Run
ning
form
•M
ix u
p w
ith o
ther
inte
nse
sess
ions
onc
e pe
r wee
k•
Lars
Ham
pste
ad H
ills
•
Kar
ens G
reen
wic
h H
ills
Rec
over
y?
Hill
s
UN
CO
MFO
RTA
BLE
/ FA
ST B
REA
THIN
G /
CA
NN
OT
CH
AT
/ HU
RTS
Far
tlek
Spee
d (E
ndur
ance
)
•“S
peed
Pla
y” –
slow
inte
rspe
rsed
with
fast
burs
ts•
20 to
40
min
s on
gras
s / tr
ail
•B
ursts
as a
nd w
hen
you
feel
•A
erob
ic c
apac
ity•
Leg
stren
gth
•“D
iffer
ent”
– m
aint
ains
inte
rest
•R
epea
ted
fast
exer
tions
•C
onsta
nt sp
eed(
s)(1
0k/5
k/3k
)•
Def
ined
dist
ance
s on
Trac
k
•A
erob
ic c
apac
ity•
Ana
erob
ic c
apac
ity•
Leg
stren
gth
and
form
•V
o2 m
ax
•A
ndy
+ A
ndy
Tues
day
Trac
k Pa
ddin
gton
•N
icol
a / B
eate
Bat
ters
ea
•A
ll ar
e ha
rd se
ssio
ns –
reco
very
cru
cial
. Sle
ep /
nap
rest
afte
rwar
ds•
Imm
edia
te fo
od p
lus r
eple
nish
con
tinuo
usly
afte
rwar
ds fo
r res
t of d
ay
0A
ndre
wR
eeve
s
THE
KEY
SES
SIO
NS
Spee
dEn
dura
nce
Rac
e Pa
ceIn
tens
ityO
ver-
Dist
ance
Uph
illSu
cces
s Inte
nsity
Vol
ume
Tra
ckFa
st H
ills
Ken
yan
Hill
sFa
rtle
kL
acta
teT
hres
hold
Lon
g R
uns
Pace
Run
s
Get
SER
IOU
S
Trac
kFa
st H
ills
Ken
yan
Hill
sFa
rtle
kLa
ctat
eTh
resh
old
Pace
Run
sLo
ng R
uns
��
��
��
��
(2)
��
�
�??
��
��
��
��
�
Do
NO
T ju
st fo
cus o
n yo
ur ti
me
pace
– IN
TEN
SITY
is b
ette
r (Pe
rcei
ved
Effo
rt):
This
take
s int
o ac
coun
t win
d / h
ills /
terr
ain
/ tem
pera
ture
etc
DO
NO
T B
E A
SLA
VE
TO
YO
UR
GA
RM
IN –
KN
OW
YO
UR
BO
DY
0A
ndre
wR
eeve
s
SER
PEN
TIN
E M
AR
ATH
ON
SEM
INA
RA
GEN
DA
1.D
o Y
ou R
EALL
Y W
ant t
o do
Thi
s??!
!2.
Targ
et S
ettin
g (a
nd A
djus
ting)
3.Th
e Key
Ses
sions
4.Bu
ildin
g U
p th
e Mile
s Saf
ely5.
Man
agin
g Ill
ness
and
Inju
ry6.
Rac
e Pra
ctice
7.Ta
perin
g8.
The R
ace a
nd W
hat t
o Ex
pect
9.Po
st-R
ace R
ecov
ery
Part
1
0A
ndre
wR
eeve
s
THE
KEY
SES
SIO
NS
RES
T A
ND
REC
OV
ERY
1.Sl
eep:
•G
et a
dequ
ate
amou
nts e
very
nig
ht (s
peci
fic to
you
)•
Pow
er n
ap a
t wor
k (2
0min
s top
s)2.
Res
t Day
s:•
Do
abso
lute
ly N
O e
xerc
ise, v
eg o
ut, h
ave
a m
assa
ge•
Afte
r the
har
dest
sess
ions
3.R
ecov
ery
Day
s:•
Gen
tle ru
ns o
f ~30
min
s•
X-tr
aini
ng fo
r 30m
ins-
1hr (
swim
/ cy
cle)
•A
fter t
ough
sess
ions
•To
add
mile
age
in m
orni
ngs w
hen
sess
ion
afte
rnoo
n (c
autio
n!)
4.Te
chni
que,
Stre
ngth
and
Str
etch
ing
Day
s•
Pila
tes /
gym
/ co
re c
ondi
tioni
ng /
Run
Tech
•G
entle
stre
tche
s hel
d fo
r 20-
30s (
muc
h lo
nger
than
stra
ight
afte
r aru
n 5-
10s)
•A
t lea
st 1
per w
eek
Trai
ning
mak
es y
ouw
eake
r; R
est m
akes
you
stro
nger
!
0A
ndre
wR
eeve
s
THE
KEY
SES
SIO
NS
AD
APT
ATI
ON
AN
D O
VER
TRA
ININ
G
Mos
t ada
ptat
ion
does
NO
T oc
cur D
URI
NG
trai
ning
,bu
t AFT
ER w
hen
you
are
REST
ING
Fitn
ess
Inde
x
0A
ndre
wR
eeve
s
OPT
IMIS
ING
YO
UR
SES
SIO
NS
- I(o
r th
e pr
oble
m o
f 7 d
ay w
eeks
!)
1 R
un2
Run
s3
Run
s4
Run
s5
Run
s6
Run
s7
Run
sN
ote:
Mon
day
Tues
day
(Pad
Rec
)W
edne
sday
(Clu
b R
un)
Thur
sday
(Bat
ters
ea)
Frid
aySa
turd
ay(H
HH
)Su
nday
Long
Run
L.T.
Long
Run
Rac
e Pa
ceL.
T.Lo
ng R
un
Rac
e Pa
ceL.
T.K
. Hill
s*Lo
ng R
un
Trac
kR
ace
Pace
L.T.
K. H
ills*
Long
Run
45-6
0 Ea
syTr
ack
Rac
e Pa
ceL.
T.K
. Hill
s*Lo
ng R
un
45-6
0 Ea
syTr
ack
Rac
e Pa
ce45
amLT
pmK
. Hill
s*Lo
ng R
un
Can
inte
rcha
nge
L.T.
for F
artle
kC
an s
witc
h L.
T. d
ay fo
r Hill
s
*Do
not d
o be
fore
a T
ype
2 Lo
ng R
un (w
ith P
ace)
= Sw
itch
if w
ant
You
mus
t lea
rn h
ow m
uch
reco
very
you
r bo
dy n
eeds
bet
wee
n se
ssio
ns
13-2
219
-30
29-4
634
-53
39-5
944
-67
49-7
2
Per W
eek
Tota
l
0A
ndre
wR
eeve
s
OPT
IMIS
ING
YO
UR
SES
SIO
NS
- II
(One
solu
tion
to th
e pr
oble
m o
f 7 d
ay w
eeks
)
3.5
Run
s 4
Run
s 4.
5 R
uns
5 R
uns
5.5
Run
s N
ote:
Mon
day
Tues
day
(Pad
Rec
)W
edne
sday
(Clu
b R
un)
Thur
sday
(Bat
ters
ea)
Frid
aySa
turd
ay(H
HH
)Su
nday
Trac
kL.
T.K
. Hill
sLR
1
Rac
e Pa
ce45
Eas
y*LR
2
Trac
kL.
T.K
. Hill
sLR
1
45-6
0 Ea
syR
ace
Pace
60 E
asy*
LR2
45-6
0 Ea
syTr
ack
L.T.
K. H
ills
LR1
45-6
0 Ea
syR
ace
Pace
60 E
asy*
LR2
45-6
0 Ea
syTr
ack
L.T.
K. H
ills
LR1
45-6
0 Ea
syR
ace
Pace
L.T.
60-9
0 Ea
syLR
2
45-6
0 Ea
syTr
ack
60-9
0 Ea
syL.
T.K
. Hill
sLR
1
45-6
0 Ea
syR
ace
Pace
(45
Easy
)L.
T.60
-90
Easy
LR2
Can
inte
rcha
nge
L.T.
for F
artle
kC
an s
witc
h L.
T. d
ay fo
r Hill
s
You
mus
t be
rest
rain
ed to
kee
p to
the
2-w
eek
cycl
e –
just
go
to W
ed fo
r so
cial
?
1 2 1 2 1 2 1 2 1 2
Per W
eek
29-4
328
-44
29-4
334
-54
34-5
134
-53
34-5
142
-65
40-6
242
-65
*Sub
stitu
te fo
r ano
ther
L.T
. run
if “
hard
” tra
inin
g
= S
witc
h if
wan
t
Tota
l
0A
ndre
wR
eeve
s
LIST
EN T
O Y
OU
R B
OD
Y -
EXPE
RIE
NC
E
07/0
2/20
11Se
ssio
nSw
im +
Pila
tes
Rest
Tem
poSw
im /
Pila
tes
Rest
Met
Lea
gue
Long
Run
348
Wee
k 7
Pace
HL
Gre
at0
00
1:20
har
d6.
150
00
02.
76.
6Vo
lum
e2
00
00
130
00
02
50
2042
436
14/0
2/20
11Se
ssio
nSw
im /
Pila
tes
Spee
d (5
k)Re
cove
ryTh
resh
old
Rest
Natio
nals
12k
Long
Run
553
Wee
k 8
Pace
MH
00
5.1
75.
40
03.
76.
3Vo
lum
e2
04
40
7.3
26
00
27.
50
1549
.848
621
/02/
2011
Sess
ion
Swim
/ Pi
late
sRe
stTe
mpo
Swim
/ Pi
late
sRe
stRe
stTW
Hal
f2
55W
eek
9Pa
ceM
M0
00
06
00
00
00
2.9
6.2
Volu
me
00
00
07.
32
00
00
01
13.1
23.4
509.
328
/02/
2011
Sess
ion
Swim
/ Pi
late
sSp
eed
(3k)
Reco
very
Thre
shol
dRe
stHi
llsLo
ng R
un5
60W
eek
10Pa
ceH
H0
04.
87
5.4
00
3.9
5.9
Volu
me
20
44
07.
32
60
02
55
2057
.356
707
/03/
2011
Sess
ion
Swim
/ Pi
late
sRe
stTe
mpo
Lanz
arot
eLa
nzar
ote
Lanz
arot
eLa
nzar
ote
464
Wee
k 11
Pace
HM
00
00
6Ea
sy0
00
03.
65.
7Vo
lum
e2
00
00
135
05
55
50
2060
627
14/0
3/20
11Se
ssio
nLa
nzar
ote
Lanz
arot
eLa
nzar
ote
Lanz
arot
eRe
stO
rion
15Lo
ng R
un5
69W
eek
12Pa
ceH
M0
00
00
02.
65.
4Vo
lum
e0
05
55
55
00
01
150
1364
691
21/0
3/20
11Se
ssio
nSw
im /
Pila
tes
Rest
Tem
poSw
im /
Pila
tes
Rest
Rest
Sout
hern
12-
Stag
e2
71W
eek
13Pa
ceL
H0
00
06
00
00
05.
95.
4Vo
lum
e2
00
00
132
00
00
010
532
723
28/0
3/20
11Se
ssio
nSw
im /
Pila
tes
Spee
d (5
k)Re
cove
ryTh
resh
old
Rest
Hills
Long
Run
576
Wee
k 14
Pace
MM
00
5.1
75.
40
03.
95.
3Vo
lum
e2
04
40
7.3
26
00
25
015
47.3
769.
904
/04/
2011
Sess
ion
Swim
/ Pi
late
sRe
stTe
mpo
(3pk
s)Sw
im /
Pila
tes
Rest
Natio
nal 1
2-St
age
Rest
278
Wee
k 15
Pace
LH
00
00
60
00
00
05.
45.
4Vo
lum
e2
00
00
7.3
20
00
55
00
21.3
791
11/0
4/20
11Se
ssio
nSw
im /
Pila
tes
Spee
d (M
/3k)
Tem
po (2
pks)
Rest
Strid
esRe
stVL
M4
82W
eek
16Pa
ceH
M0
05
60
06
00
Mar
atho
n2.
45.
2Vo
lum
e2
02
20
4.3
00
22
00
026
.240
.583
2
T A P E RS P E E D T R A I N I N G
A P R I LM A R C HF E B R U A R Y
Spee
d (5
k)R
ecov
ery
5.1
44
Threshold
Rest
5.4
26
Long
Run
015
Tem
poSw
im /
Pila
tes
1:20
har
d6.
150
13
Hills
Long
Run
Keny
an6
26
Swim
+ P
ilate
sR
est
Gre
at0
20
Long
Run
015
Hills
Long
Run
Keny
an6
26
Swim
+ P
ilate
sR
est
Gre
at0
20
Met
Lea
gue
Long
Run
25
TW H
alf
113
.1
0A
ndre
wR
eeve
s
PUTT
ING
IT A
LL T
OG
ETH
ERTY
PIC
AL
DET
AIL
ED S
CH
EDU
LE (5
WEE
KS)
0A
ndre
wR
eeve
s
SER
PEN
TIN
E M
AR
ATH
ON
SEM
INA
RA
GEN
DA
1.D
o Y
ou R
EALL
Y W
ant t
o do
Thi
s??!
!2.
Targ
et S
ettin
g (a
nd A
djus
ting)
3.Th
e Key
Ses
sions
4.Bu
ildin
g U
p th
e Mile
s Saf
ely5.
Man
agin
g Ill
ness
and
Inju
ry6.
Rac
e Pra
ctice
7.Ta
perin
g8.
The R
ace a
nd W
hat t
o Ex
pect
9.Po
st-R
ace R
ecov
ery
Part
1
0A
ndre
wR
eeve
s
BUIL
DIN
G U
P TH
E M
ILES
SA
FELY
•T
he 1
0% p
rinc
iple
: Fro
m a
dec
ent b
ase
(app
rox
20 m
iles)
bui
ld u
p th
e m
ileag
e by
10%
a w
eek
– so
, if
your
bas
e w
eek
was
20
mile
s, th
e ne
xt w
eek
22 m
iles,
then
25
etc.
BU
T-
Rem
embe
r the
fund
amen
tal p
rinci
ple
of a
dapt
atio
n so
:-
Ever
y fo
ur o
r fiv
e w
eeks
, hav
e an
eas
y w
eek
– re
duce
mile
age
by 2
0-25
%, t
hen
start
to b
uild
the
mile
sag
ain
the
next
wee
k-
Focu
s on
build
ing
the
mile
s sho
uld
be lo
ng ru
ns in
itial
ly-
Be
care
ful a
bout
incr
easin
g in
tens
ity a
nd d
istan
ce in
the
sam
e w
eek
-Th
ings
go
wro
ng –
be
prep
ared
to b
ack
off a
nd d
on’t
be a
slav
e to
a sc
hedu
le
But i
f you
hav
e tim
e of
f / n
ot w
orki
ng c
an in
crea
se b
y m
ore
e.g.
Lan
za–
but s
till i
ncre
ase
with
cau
tion
and
have
res
t / r
ecov
ery
0A
ndre
wR
eeve
s
THE
PLA
NM
AK
E IT
NO
W A
ND
STI
CK
TO
IT A
DA
PT IT
!
Wee
k1
23
45
67
89
1011
1213
1415
1617
1819
Mon
thD
ecD
ecD
ecD
ecJa
nJa
nJa
nJa
nJ/
FFe
bFe
bFe
bF/
MM
arch
Mar
chM
arch
Mar
chA
pril
Apr
ilD
ayTy
pe6
1320
273
1017
2431
714
2128
714
2128
411
Mon
day
Rec
over
y35
min
s S
or J
35m
ins
S or
J35
min
s S
or J
35m
ins
S or
J35
min
s Sw
im35
min
s Sw
im35
min
s S
or J
35m
ins
Swim
35m
ins
Swim
35m
ins
Swim
35m
ins
Swim
35m
ins
Swim
35m
ins
S or
J13
35
min
s S
or J
35m
ins
Swim
60 m
ins
wal
k35
min
s S
or J
35m
ins
Swim
Tues
day
Inte
rval
s8*
800
@ 3
m8*
800
@ 3
m16
*400
@
76s
9*80
0 @
3m
9*80
0 @
3m
8*80
0 @
2:4
010
*800
@
3m
10*8
00
@ 3
m10
*800
@
3m
10*8
00
@ 2
:50
10*8
00
@ 2
:50
10*8
00
@ 2
:50
10*8
00
@ 2
:50
OR
Tri
10*8
00
@ 2
:40
7*80
0 @
2:4
05*
800
@ 2
:40
1200
, 100
0,
800,
2*6
00,
300
@78
3*80
0 @
2:4
0
Wed
nesd
ayTe
mpo
Run
4.3
4.3
7.3
1011
1312
167.
314
13.0
12.6
149.
6R+4
00S+
25B
165
137
4
Thur
sday
Rec
over
y35
min
s S
or J
35m
ins
S or
J35
min
s Sw
im35
min
s Sw
im35
min
s Sw
im35
min
s Sw
im35
min
s S
or J
35m
ins
Swim
35m
ins
Swim
35m
ins
Swim
35m
ins
Swim
35m
ins
Swim
4*10
00
@ 8
15
35m
ins
S or
J35
min
s S
or J
35m
ins
Swim
35m
ins
S or
J35
min
s Sw
im
Frid
ayR
est
Res
tR
est
Res
tR
est
Res
tR
est
Res
tR
est
Res
tR
est
Res
tR
est
1kS+
12kR
+12k
BR
est
Res
tR
est
Res
tR
est
Res
t
Satu
rday
Hill
s4/
12/4
MM
3*5
3*5+
33*
55.
03*
53*
5+3
9.4
Res
t5.
07.
56.
0Sp
rint
Tri+
25B
4*5
3*5
5.0
Res
t1*
5 +
TTR
est
Sund
ayLo
ng R
un10
5.3
1012
1614
1619
13.1
19.5
2318
8 5
20.0
245+
510
26
Low
Inte
nsity
--
1817
259
1628
99
3227
1510
-29
1413
9M
ediu
mIn
tens
ity4
47
1011
133
1613
2013
1314
2710
513
74
Hig
hIn
tens
ity12
116
-5
44
97
58
613
1510
58
42
Tota
lM
iles
1615
3027
4126
2353
2934
5346
4252
2039
3524
15
Low
Inte
nsity
--
5862
6135
7052
3127
6159
3619
-74
4154
62M
ediu
mIn
tens
ity26
2924
3827
5013
3045
5825
2833
5250
1338
3028
Hig
hIn
tens
ity74
7118
-12
1516
1825
1514
1331
2950
1322
1610
Tota
l%
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
Complete
d
NotDone!
Illness
Trac
kLa
nzar
ote
Flu
Flu
Race
X- Country
Max
Mile
s(in
cl s
wim
)2*
dist
ance
Tape
rM
ostly
Low
inte
nsity
1 2 3A B
Res
t! !R
est!
!&
No
Trac
k
0A
ndre
wR
eeve
s
SER
PEN
TIN
E M
AR
ATH
ON
SEM
INA
RA
GEN
DA
1.D
o Y
ou R
EALL
Y W
ant t
o do
Thi
s??!
!2.
Targ
et S
ettin
g (a
nd A
djus
ting)
3.Th
e Key
Ses
sions
4.Bu
ildin
g U
p th
e Mile
s Saf
ely5.
Man
agin
g Ill
ness
and
Inju
ry6.
Rac
e Pra
ctice
7.Ta
perin
g8.
The R
ace a
nd W
hat t
o Ex
pect
9.Po
st-R
ace R
ecov
ery
Part
1
0A
ndre
wR
eeve
s
SUC
CES
SFU
LL IN
JUR
Y A
ND
ILLN
ESS
MA
NA
GEM
ENT
CA
VE
AT
– S
eek
App
ropr
iate
Med
ical
Atte
ntio
n!
(Phy
sio /
(Spo
rts)
Doc
tor
/ Che
mist
)T
he fo
llow
ing
are
gene
ralit
ies o
nly!
N
ote:
A S
ports
The
rapi
st / S
ports
Mas
seur
is N
OT
med
ical
lyqu
alifi
ed to
giv
e a
diag
nosis
– ju
st a
wor
king
hyp
othe
sis
0A
ndre
wR
eeve
s
SUC
CES
SFU
L IL
LNES
S A
ND
INJU
RY
MA
NA
GEM
ENT
CO
MM
ON
INJU
RIE
S
Act
ion
Sym
ptom
s
Cau
se
(Mos
t Ove
ruse
/re
petit
ive /
shoe
s)
Prev
entio
n (A
LL: S
tret
ch /
Stre
ngth
en)
Trea
tmen
t (A
fter R
ICE)
ITB
Fem
oral
Tend
oniti
sR
unne
rs T
rots
Ant
erio
r Ti
bial
Tend
oniti
sA
chill
es T
endo
nitis
Com
part
men
tSy
ndro
me
Plan
tar
Fasc
iitis
Stre
ss F
ract
ure
Act
ion
Sym
ptom
s
Cau
se
(Mos
t Ove
ruse
/re
petit
ive /
shoe
s)
Prev
entio
n (A
LL: S
tret
ch /
Stre
ngth
en)
Trea
tmen
t (A
fter R
ICE)
ITB
Pain
hip
or k
nee
(ham
mer
ing)
Ove
ruse
/ Pa
vem
ent
Mix
it u
p –
gras
s /X
-cou
ntry
Mas
sage
(pai
nful
)
Fem
oral
Tend
oniti
sK
nee
give
s way
/so
rene
ss u
p sta
irsPa
tella
Tra
ckin
g?H
igh
Inte
nsity
Goo
d Sc
hedu
ling
Pate
lla T
apin
g /
Vas
tus L
ater
alis
Run
ners
Tro
ts!!!
Ner
ves /
Trig
ger
food
s / F
ibre
Rem
ove
trigg
ers /
Incr
ease
Sol
uble
Ant
erio
r Ti
bial
Tend
oniti
sCr
epitu
s / In
tens
epa
inLo
ng R
uns /
Tig
htCa
lves
Mas
sage
/ Ph
ysio
Ach
illes
Ten
doni
tisCr
epitu
s / a
nnoy
ing
pain
Tigh
t cal
ves /
agei
ngM
assa
ge /
Hea
t /S&
SM
assa
ge /
Phys
io
Com
part
men
tSy
ndro
me
Dul
l pai
n w
orse
whe
n ru
nBu
ild u
p of
pre
ssur
eSe
ek M
edic
alA
dvic
eSe
ek M
edic
alA
dvic
e
Plan
tar
Fasc
iitis
Pain
(mor
ning
s!)
Ove
ruse
S&S
Ball
rolli
ngSt
ress
Fra
ctur
eLo
calis
ed P
ain
wor
se w
hen
run
Ove
rtrai
ning
S&S
Rest
3-6
wee
ks
0A
ndre
wR
eeve
s
SUC
CES
SFU
L IL
LNES
S A
ND
INJU
RY
MA
NA
GEM
ENT
SUM
MA
RY
STR
ATE
GIE
S
Act
ion
Prev
entio
nTr
eatm
ent (
Acu
te)
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ab(w
Phy
sio)
Man
agem
ent
(Chr
onic
)Sl
eep
/ Rec
over
yD
ont O
vert
rain
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tchi
ngSt
reng
then
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sage
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E (A
fter)
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t (be
fore
)D
ont T
rain
ww
w.A
ndre
wR
eeve
sThe
rapi
es.co
.uk
Act
ion
Prev
entio
nTr
eatm
ent (
Acu
te)
Reh
ab(w
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sio)
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agem
ent
(Chr
onic
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eep
/ Rec
over
y�
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ont O
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ontro
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ngth
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late
s / G
ym /
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tes
/ Gym
/ X
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ain
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tes
/ Gym
/ X
-Tr
ain
Mas
sage
��
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E (A
fter)
��
��
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Hea
t (be
fore
)�
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ont T
rain
Ill B
elow
Nec
k
0A
ndre
wR
eeve
s
SER
PEN
TIN
E M
AR
ATH
ON
SEM
INA
RA
GEN
DA
1.D
o Y
ou R
EALL
Y W
ant t
o do
This?
?!!
2.Ta
rget
Set
ting
(and
Adj
ustin
g)3.
The K
ey S
essio
ns4.
Build
ing
Up
the M
iles S
afely
5.M
anag
ing
Illne
ss a
nd In
jury
6.R
ace P
ract
ice7.
Tape
ring
for S
ucce
ss8.
The R
ace a
nd W
hat t
o Ex
pect
9.Po
st-R
ace R
ecov
ery
Part
1
0A
ndre
wR
eeve
s
SER
PEN
TIN
E M
AR
ATH
ON
SEM
INA
RA
GEN
DA
Rac
e Pra
ctice
:1.
Prac
ticin
g th
e Mar
atho
n2.
Pure
Rac
ing
0A
ndre
wR
eeve
s
PRA
CTI
CIN
G F
OR
TH
E M
AR
ATH
ON
1.R
unni
ng a
t you
r goa
l pac
e (R
ace p
ace)
:-
Runn
ing
at g
oal p
ace
help
s you
bec
ome
accu
stom
ed to
wha
t you
will
be
tryin
g to
ach
ieve
in th
e m
arat
hon.
-D
on’t
run
quic
ker t
han
goal
pac
e; a
nd it
will
feel
mor
e str
enuo
us in
trai
ning
than
in th
era
ce –
rem
embe
r – y
ou w
ill ta
per!
2.R
unni
ng in
the k
it yo
u’ll
be w
earin
g on
the d
ay:
-In
par
ticul
ar, c
heck
for c
hafin
g an
d bl
ister
ing
– N
O N
EW S
HO
ES-
Also
mak
e su
re y
ou c
an c
ope
in c
ool/h
ot/w
et w
eath
er3.
Hyd
ratio
n/re
fuell
ing
strat
egies
:-
Expe
rimen
t with
gel
s – ta
ste a
nd te
xtur
e ar
e ve
ry d
iffer
ent.
-Re
mem
ber –
you
shou
ld d
rink
with
mos
t gel
s – 1
g of
car
bs n
eeds
3g
of w
ater
to b
e us
ed fo
ren
ergy
.-
Mul
ti-su
gar g
els a
bsor
b fa
ster (
eg g
luco
se+f
ruct
ose+
sucr
ose)
(Jen
tjens
et a
l. 20
04)
HO
NEY
?-
Caffe
ine
– m
ost e
lite
runn
ers t
ake
caffe
ine
in d
rink
at a
bout
mile
17
(Sco
tt O
vera
ll)-
Wha
t typ
e w
ill y
ou g
et g
iven
on
the
day
(if a
ny)
4.R
ace d
ay p
repa
ratio
ns:
-Be
st w
ay is
to e
nter
ano
ther
race
!-
Prep
are
kit t
he d
ay b
efor
e –
know
whe
re y
our n
umbe
r is!
-Pr
e-ra
ce fo
od –
get
to k
now
wha
t you
wan
t to
eat a
nd h
ow e
arly
-Tr
avel
pla
ns (h
ave
a ba
ck u
p)
0A
ndre
wR
eeve
s
PUR
E R
AC
ING
1.5k
Rac
e:-
Ever
y m
onth
as
a tim
e tri
al to
test
you
r pro
gres
s (tr
ain
thro
ugh)
-W
eek
befo
re a
s sh
arpe
ner
-G
ood
for s
peed
-end
uran
ce
2.10
k/10
mile
Rac
e:-
Do
at le
ast o
nce
in b
uild
up
– co
uld
do e
very
mon
th in
stea
d of
5k
-Tr
ain
thro
ugh
– do
nt w
orry
if n
ot P
B-
Goo
d fo
r end
uran
ce
3.H
alf M
arat
hon:
-U
se a
s pra
ctic
e fo
r Mar
atho
n –
gels
/ hyd
ratio
n et
c-
Coul
d do
one
with
a ta
per t
o ge
t a P
B
4.O
ther
s:-
Max
25k
race
(on
flat)
-If
long
er d
o as
pro
gres
sion
run
eg 3
0km
race
(Wor
thin
g / B
ram
ley
) :
-1s
t 10k
at M
P+60
s-
2nd
10k
at M
P+30
s-
3rd
10k
at M
P
0A
ndre
wR
eeve
s
THE
6 M
INIM
UM
ING
RED
IEN
TS F
OR
SU
CC
ESSF
UL
MA
RA
THO
N T
RA
ININ
G
Long
Slow
Run
s
Stre
ngth
Run
sPa
ceR
uns
•4
whee
l driv
e ge
ar•
L.T.
3*3
km o
r 6km
alte
rnat
ing
MP
/ 5km
pac
eea
ch la
p (F
H)
•K
Hill
s (H
HH
/G
reen
wic
h)•
X-C
ount
ry R
aces
(5m
iles)
•5m
iles
Fartl
ek in
par
k•
“S/H
e w
ho tr
ains
the
sam
est
ays
the
sam
e”
•To
get
pac
e rig
ht o
nth
e da
y•
Bui
ld u
p fr
om 1
0mile
s•
Add
on
mile
s w
hen
can
hit t
arge
t pac
eco
mfo
rtabl
y•
Rea
ch 1
4-16
mile
s•
Wed
nesd
ay c
lub
runs
•Th
e ke
y: T
ime
on fe
et•
Bui
ld u
p fr
om ~
12 m
iles
•A
dd o
n 1
mile
per
wee
k•
Rea
ch 2
2+ m
iles
•45
s-90
s sl
ower
than
Pac
e (a
dd M
Pse
ctio
ns)
•Su
nday
runs
with
gro
up
Opt
imis
edM
arat
hon
Perf
orm
ance
•So
all
effo
rt isn
twa
sted
•Pr
actic
e (R
oute
/Fo
od)
•Pl
an T
rave
l•
Prep
are
Kit
•R
est
Rec
over
y(A
dapt
atio
n)Pr
epar
atio
nfo
r th
e D
ay
Nut
ritio
n
•Al
low
train
ing
toch
ange
bod
y•
X-T
rain
ing
(20m
ins
swim
)•
20-3
0min
s jo
ggin
g•
Com
plet
e R
est
•G
et e
noug
h sl
eep
(pow
er n
aps)
•2-
3 w
eek
Tape
r•
Dea
ling
with
illn
ess
•B
efor
e: H
G c
arbs
/(P
rote
in?)
•A
fter:
H&
LG c
arbs
/Pr
otei
n•
Uns
atur
ated
fat
(mod
erat
ion)
0A
ndre
wR
eeve
s
THE
MO
ST IM
POR
TAN
T TH
ING
•Th
e Tr
aini
ng:
–A
chie
ving
goa
ls en
-rout
e (p
ract
ice
race
s)–
Mee
ting
new
peo
ple
–Po
st tra
inin
g be
ers (
OJs
)
ENJO
Y IT
!!!
•Th
e R
ace:
–Im
agin
e th
at th
e cr
owds
are
che
erin
g yo
u an
d yo
u al
one!
!! Sm
ile!
–Fe
ed o
ff ea
ch p
erso
n th
at g
reet
s you
– m
ake
eye
cont
act –
feel
the
buzz
âFe
edin
g of
f the
atm
osph
ere
mak
es a
ll th
e di
ffere
nce!
Than
k yo
u –
Any
Que
stio
ns?