If you’re a marathon runner, you really want to improve your strength and endurance so that you can avoid muscle injury. Resistance bands can be the perfect tool for you because they help to boost your power and strength in your calves, quads, and glutes. Strengthening these and other muscles with resistance bands will ultimately you run more efficiently and more powerfully. I like to use resistance bands to strengthen my core, hip flexors, and upper back. Strengthening all of these muscles will give you a strong base to build upon.
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The following routine also helps joint flexibility and strengthening smaller muscle groups that surround your major muscles. Completing this 15 minute deep strength work will result in fewer injuries, which keeps you training consistently and ultimately helps you achieve your running goals.
Warning:
Note: Be sure to check with your doctor or another medical professional before doing any new strenuous exercises such as with resistance bands. These exercises may look easy, but when performed for the first time, you will be sore the next few days.
Many of the following exercises use hip circle bands. Check out the photos on this page for more information
#1 Lateral band walks
Lateral band walks are excellent for runners because they target your not just your thighs, but also hips, and glutes. Completing this exercise regularly with a band will help stabilize your knees and hips and the smaller muscle groups supporting them. I strongly recommend including lateral band walks in your conditioning routines to help prevent injury while running.
For this exercise, begin with your feet together and a hip circle band above your knees.
Come down into a partial squat with your back straight and leaning slightly forward.
Move sideways, crab-style, with your arms out in front of you, and your chest lifted. Lead with your heel to then bring your feet together while keeping them parallel. Keep your knees bent slightly so that you remain in a partial squat the whole way across the room. Make sure your abs are tucked in.
Once you get to one side of the room, work your way back to the other side.
You can take a look at lateral band walks in action here:
#2 Dead bug with band
Completing this exercise will help to improve your posture and work your core and hip flexors. The dead bug with resistance bands also strengthens the stabilizing muscles of your lower back which is essential for running efficiently When completing this exercise properly, extend one leg easily and fully while keeping your hips in a neutral position.
Get down onto your back and put your feet up in the air as if you were a dead bug. Make sure your lower back stays flat, and your pelvis is tucked in.
Wrap a mini band around your toes.
Now extend one leg out straight while bringing the knee of the other leg towards your chest. The closer your leg is to the floor, the more challenging this exercise will be.
Here’s what dead bug with band looks like in action:
#3 Banded sumo squat walks
Banded sumo squats work the muscles of your inner thighs, hamstrings, glutes, calves, quads, and hip flexors. Your core even gets a workout too! All of these lower body strength muscles are important for having more power for your running.
To perform banded sumo squat walks, wrap a hip circle resistance band around your thighs (just above your knees).
Stand up tall with your feet and knees turned slightly out. Your feet should be about 3 feet apart.
Sink into a sumo squat and then walk to the side, crab-style, while keeping the sumo stance the entire time.
You can clasp your hands in front of you. Ensure your back is straight and that your knees and feet stay in line with each other (at a diagonal compared to your trunk).
Below you can see how to perform sumo squats:
#4 Standing abs twist
Standing abs twists using resistance bands work your upper and lower abdominals, as well as your obliques. Strong obliques will help you retain stability as you run.
Attach a longer resistance band through a door anchor or around a pole at waist height, and hold the ends with both hands.
Stand with one side facing the door, your feet a bit wider than hip-distance apart. Be sure you’re far enough away from the door or pole so that the resistance band is taut.
Try not to move your lower body during this exercise. Move from your waist to grab both ends of the resistance band.
Pull the band in toward the center of your chest.
Next, turn at the waist away from the door, still holding the band close to your chest. You are, in effect, stretching the band away from the door. Keep your feet and hips in the starting position while you move.
Here’s what a standing abs twist looks like:
#5 Standing leg raises
Standing leg raises work your gluteus maximus, which are the muscles that control the flexion of your hip, the extension of your thigh, the slowing down of the swing action of your legs, and the flexion of your trunk.
Wrap a resistance band around your ankles.
Stand on one leg and send the other leg first out to the side, then out on a diagonal, and then straight out behind you. Keep your hips square when doing this exercise.
You can rest your hands on your hips to remember to keep them steady the whole time. The only movement should be in that banded leg.
Working at different angles activates your glutes in different positions depending on your leg’s angle with your hip.
Here’s what standing leg raises look like using a resistance band:
Resistance band takeaway
Once you try working out with resistance bands for your marathon training, you’ll love it. You’ll also see a real difference in your performance in the long term. Enjoy your resistance band exercises and watch your marathon times improve.
The half marathon is the most popular race in America. Running 13.1 miles is not easy, but as long as you put in the training, it’s a relatively “friendly distance.” Beginners who have completed a 5K or 10K, think of the half marathon as the next step up. Many experienced runners like half marathons, because they are easier to train for and race 13.1 miles compared to a full marathon. The purpose of this article is to provide a 12 week half marathon training plan that you can follow. If your ultimate goal is 26.2 miles, a 13.1 mile race offers a good starting point. However, if completing a half marathon is your goal, I can assure you that crossing the finish line will give you a feeling of great accomplishment.
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The goal of the following 12 week half marathon plan is to get you to the starting line fresh, fit and ready to race your best.
This plan is meant for beginners who have never run a half marathon. If you are an experienced runner and seeking to improve your time off your last race, consider training with me or hiring me to develop an affordable custom training plan.
You should consult a qualified and licensed medical professional prior to beginning or modifying any exercise program.
This plan includes the “Runners 4X Routine” which helps runners increase strength, improve flexibility, fuel peak performance & stay motivated.
During the course of using this plan, you need to be willing to adjust and adapt to your individual circumstances. These include your goals, abilities, school, family life, illness, work, injury, etc.
This half marathon training plan is intended to be for general informational use. It is not intended to constitute any fitness and/or medical advice.
It is strongly suggested that you use personal judgment when participating in any training or exercise program.
I have prepared many beginner half-marathoners. This step by step interactive plan increases the weekly mileage and is designed to challenge middle age athletes while also minimizing the risk of training too hard. The plan allows athletes to build endurance and ultimately taper properly. Before starting to train for a half marathon, you need to possess a basic fitness level. But assuming no major problems, most healthy people can train themselves to complete a 13.1-mile race. This half marathon training plan assumes you have the ability to run 3 – 4 miles without stopping, three to four times a week and have been doing so for the last 6 months. Basically, you need a fitness & mileage base before you start training for a half marathon. If that seems difficult, consider a shorter distance for your first race.
In order to ensure your success, I strongly recommend that you follow my proven 4X Runner’s Routine. Details are below, but in short, this routine is as simple as “doing the little things,” but making them a part of your daily routine.
PACE CHART
Use the paces below when determining your pace for the various workouts within the training plan:
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Runner’s 4X Routine
In order to become a faster & stronger runner, we need to employ the strategy of STRESS + REST = SUCCESS. My 4X Runner’s Routine will help with the REST portion. You will engage in the STRESS portion when completing your training plan.
The Runner’s 4X Routine increases strength, improves flexibility, fuels peak performance & help’s us stay motivated to train.
Strength Training
Strength & flexibility exercises go together because they help prevent injury and ensure we have a healthy runner’s body. These exercises are essential because when performed 2-3 times per week, they will aid in preventing a variety of injuries. If you get in the habit of completing these and eventually other exercises, you’ll be stronger, faster and able to run more efficiently.
In my article about periodization strength training, I reveal a proven strategy of starting with bodyweight exercises, then transitioning to light weights (such as dumbbells) and then finally heavier weights where you can perform repeat deadlifts with a barbell with 100+ lbs.
If you’re new to strength training, start with body weight exercises that can be performed almost anywhere. An example is this Level 1 conditioning & strength training routine which can be completed in the first 2 – 3 weeks of your training plan. Level 2 (slightly harder) exercises can be implemented in subsequent weeks through week 6. Instructions for each exercise are explained in the videos. Twice weekly strength training with resistance bands & then eventually to 8,10 – 25 lb dumbbells should continue throughout your training plan.
All of the athletes whom I coach complete regular strength training and all of them have noted the improvements to their performance over time.
Flexibility
Daily exercises to relieve muscle soreness and aid in recovery are essential. These exercises detailed below form the 2nd pillar of the 4X Runner’s Routine and will help to prevent injuries as well as improving stride length & running economy.
Active Isolated Stretches (AIS) & rope stretches should become a daily (or every other day) part of every runner’s routine. Watch the following video to the see thestretches that I complete daily.
Rope stretching can be completed with jump rope or 6 – 8 ft of 1/2” width. Rope stretching helps to get more oxygen and blood flow to your muscles. Regular rope stretching also helps to improve range of motion. I recommend complete this for 5 – 7 minutes/session.
Foam rolling is critical to my runners’ success. Foam rolling relieves muscle tightness & improves circulation. Daily or after longer/harder workouts. How to complete foam rolling exercises. You can also click over to the blog post that I completed a few years ago for images, “how to” and a full discussion about the importance of foam rolling.
Another “must do” warm up exercise prior to any exercise is leg swings and lunges. This routine is included with all of my plans.
Maintaining A Positive Mental Attitude Through Your Training
If you stay motivated to train, you’ll dramatically increase your chances of achieving your goals. The challenge is “life happens” and it’s not always easy to keep training when you’re race is month’s away or if you’re having challenges keeping up with your plan. Developing more self discipline is an essential skill for those who are training for a long race like a half marathon.
If you can set goal properly at the outset, then you’ll have a greater chance of staying motivated. I use these 9 proven tips to develop self discipline to help many athletes over the years. If mental toughness is your challenge, you’ll find my strategies in this post.
Fuel Peak Performance
Nutrition is the last pillar of the 4X Runner’s Routine. A healthy diet and the choices you make on a daily basis can affect your health and performance. Eating well is the foundation for being healthy. Whether you’re training for a marathon or any other race, I strongly recommend consuming a diet that is high in natural foods. Download the short paper on nutrition for runners. I also offer this list of runner’s recovery foods, which has helped many athletes to not only fuel peak performance, but also speed recovery.
Pace:
This plan includes some specific pacing for the workouts. Use the above pacing charts for guidance, but feel free to adjust. When I write out plans for athletes whom I coach, I like to include a range for the paces. This helps the athlete so they don’t get too worried if they’re slightly off.
Since this free plan is designed for beginners, I recommend that runs designated as “easy” be completed at a comfortable / conversational pace. If you can’t do that, then you’re probably running too fast. (If you run using a heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)
Distance:
The training schedule dictates workouts at distances, from 3 to 11 miles. Don’t worry about running precisely those distances, just try to come close. If you’re longest run prior to the race is only 8 miles, you’ll likely struggle to finish the entire 13.1 miles. Simply do your best to pick courses through the neighborhood or in some scenic bike paths or nature trails. In deciding where to train, talk to other runners. If you’re not certain of distances, there’s many GPS watches make measuring courses easy.
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Long Runs:
The key to success with the half marathon is the long run. Fortunately, you don’t have to complete any 20 milers. However the 10 – 11 mile runs will help to build your endurance and get you closer to your goal of completing the half marathon. Pacing for these runs is supposed to be easy/conversational. What’s most important on these runs is to listen to your body while completing them and back off if you feel like you are having any pain. As you can see in the plan, I will have you progressively increasing your long runs each weekend. So, over the 12 weeks, your longest run will increase from 3 to 11 miles. During the last 2 weeks prior to the race, you’ll taper (less mileage, similar intensity) and then you’ll race the full 13.1 miles. Even though the schedule below suggests doing your long runs on Saturdays, you can do easily complete them Sundays.
If you’re interested in joining me, I can put together either a custom training plan or I can personally coach you. Either program will be specific to your goals and athletic abilities. Just click on the links for details.
Rest is essential to your success. In fact, remember this formula, stress+rest=success. There’s a few harder/longer runs included in this plan. You need to rest and go slow in between these harder runs to avoid injury and get the most benefit out of the harder workouts. Also remember, to keep your hard days hard and easy days easy. Even if you feel really good on a planned easy day, this doesn’t mean pick up the pace or go run some hills.
Speed Work:
These are workouts where you run at a faster pace. For beginners, you complete a few of these workouts. Benefits of speed work include: physiological & physical. You are training your body to push past its comfort zone. As you feel the burn and learn to push past it, you train your body to deal with fatigue. For each of the speed workouts, you should start with 10 – 15 minutes warm-up at Easy pace + some strides. Following speed workouts with 10 – 15 minutes of cool down/recovery jog. Use the pace chart above or either of the calculators to determine proper pace.
Types of speed work:
Tempo Runs:
Runs where you warm up for 10 minutes with a slow jog, and then run at a faster pace than your normal. This pace should be something you can maintain for 20 minutes, and is meant to be somewhat uncomfortable. You then cool down for 10 or 15 minutes with a slow jog. Click on this link for more details about How Tempo Runs Will Help You Achieve Your Running Goals
Intervals:
These are a specific duration of time at higher effort, followed by an equal or slightly longer duration of recovery. After a warm up at an easy pace, you run hard for 2 minutes, then walk or jog slowly for 2-3 minutes to allow recovery. Then you repeat. Just like the above workouts, you end with a cool down.
Fartleks:
Swedish for “speed play.” These are less structured than interval workouts. The distance and duration of the higher intensity running varies, as well as the rest between. For example, you would decide, “I am going to run a pick-up at a quicker (not sprinting) pace I could maintain for an entire 5k all the way to that tree (or for 45 seconds). Then, after starting you reach the tree, you jog slowly until you’ve recovered and then you run another pick-up. Keep repeating as designated in the plant. As with the other speed workouts, you start and finish with a slower jog to warm up and cool down.
Hills:
A great way to build strength, endurance, improve running form and increase speed. There’s 2 x hill workouts included in this plan. If you can’t find a hill in your area, try stairs at a local high school football stadium. Click on this link for more details about hill training for full and half marathons.
Cross-Train:
I schedule cross training 1-2 times per week in this plan. This means you’re doing something other than running. Aerobic exercises work best. It could be swimming, cycling, hiking, cross-country skiing. The reason we cross train is to stress the body in a different way. This helps build muscle as well as give our body a break from the stress of running and helps to reduce the risk of injury. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week. I recently completed a post with a complete guide to cross training.
Conditioning:
This can also be referred to as strength training. It includes workouts that strengthen the legs, glutes, core, shoulders, hips and other muscles/joints used when running. There’s a few links to YouTube videos where I will show specific conditioning routines that I recommend. Most of the exercises are simple bodyweight exercises. A few use a BOSU Ball or resistance bands just for variety. Strength Training Workouts For Runners.
Glute & Hip Strengthening Exercises:
This video shows some exercises that are completed with a Resistance Bands. Bands may be available at your gym or you can purchase a variety of resistances in a pack through retailers like Resistance Bands. If you don’t have access to a resistance bands, you can complete the exercises below (see photos and descriptions).
Racing:
I encourage 1-2 races or time trials during this plan. These can help you gauge your fitness. Also if you’re able to race with others, you can practice nutrition, race footwear and attire. Completing 5 & 10k races or time trials during your training will definitely help you achieve your goal.
Making Changes To The Schedule:
Don’t be afraid to adjust the workouts from day to day and week to week. The key is to be consistent with your training plant.
Strides:
Strides are a great way to practice good form & improve your speed by turning over your legs at a quick, but controlled pace. Watch the video to see how strides should be performed.
Dynamic or Rope stretching (click for video). It’s important to complete rope stretching at least 3-4 times per week.
Foam Rolling:
Foam rolling should be completed at least 3-4 times per week. Click for video
Nutrition & Sleep:
Both of these are essential to your success, yet in many cases they are overlooked by many athletes. Lack of sleep can lead to a few negative side effects. These include reducing your body’s ability to efficiently store carbs, convert fat to fuel and recover properly.
Remember Hard exercise + low carb diet = fatigue. Fueling prior to and during exercise improves endurance performance.
The Vancouver USA Marathon was voted top 10 New Marathons by Runners World. It’s a great small town marathon and among other claims, it’s the only marathon with a Summer Brewfest and it enjoys a relatively inexpensive under $100 registration fee. I ran the half marathon slightly over a month ago, but I wanted to provide a race recap and discuss some of my training leading up to the race.
I last ran this race at it’s initial running in 2011. My time back then was 1:28:18, which placed me 6th among Masters (40+) and 29th of 1,427 overall runners. In 2016, there were not as many participants and I didn’t run as fast, finishing in 1:31:29 which was good enough for 10th overall males and 14th of 1,161 total runners. Although, I’m 5 years older, I was hoping for a better time (especially because I ran 1:27:59 earlier this year). The course is USATF certified and has a lot of uphills. Start and finish are at the same location, so it’s a net 0 incline, but the last hill at mile 12 really gets your legs. I can’t imagine what it feels like for those completing the marathon (which finishes alongside ½ marathoners for the last 11 miles).
I usually post my splits, but I’m having problems with my Garmin Forerunner GPS watch (it won’t sync up to the Garmin Connect site). I observed that at most miles I was running 6:55 to 7:05 pace, which is right inline with my finishing time.
Unfortunately, I came down with a bad cold at the beginning of the week. My frequent business travel finally caught up to me. Although I rested most of the week and ingested about 5 times the recommended daily allowance of Vitamin C per day all week, I don’t think my body was fully recovered by race day.
Enough with the excuses….the Vancouver USA half and full marathon are great races. Bart Yasso from Runner’s World attends every year and helps to promote the event with pre-race shakeout runs and talks. Race day weather this year was perfect (sunny and low 60s). There’s many helpful volunteers throughout providing water, Gatorade and even energy gels. The course is well marked and there’s plenty of spectators cheering racers on. The mid June timing of the race fits well for anyone training for a Fall marathon. I also enjoy how close the race is to where I live and the fact that I can park about 3 blocks from the start (so I don’t have to stand in a line and check a bag).
The organizers are strongly considering moving the race to September. They’ve taken some surveys and observed slightly declining registration over the years. The concern is that the race interferes with Father’s Day and graduation activities. Personally, I think that with the race finishing in the morning (as most do), conflicts shouldn’t be an issue, but that’s my biased opinion and evidently not how others feel.
Training Notes:
This was the first race that I incorporated a 9 day cycle into my training. You can read about this concept in a post I wrote a few months ago. Because I view this race as more of a training run near the beginning of my marathon training, I didn’t start my longer (10+ miles) runs until about 45 days out from race day (beginning of May). I completed 2 x 10 milers, 1 x 11 mile and 1 x 12 mile run. I also completed 3 tempos of 6-10 miles (each with 1 mile warm-up and 1 mile cool down). My track work consisted of 3 sessions where I completed a combination of 200m, 400m, 600m and 800m ladder style workouts to improve my speed. A week before the race (just when I was starting to feel like a cold was coming on), I completed a track workout where I ran 2 x 2 miles at 12:50 and then 12:38. I completed strength work in the gym once per week and plyometrics/body weight exercises another time each week. Overall, I was pleased with my workouts and conditioning. I think that I was simply worn down from all my travel and my illness.
Lessons learned: 1) Get more sleep in the weeks leading up the race. 2) Run more tempo/lactate threshold runs at ½ marathon pace, which will help my marathon pace
I hope this race doesn’t move to September, but if it does, it may be reason for me to run the marathon instead of the half. I enjoy training for Fall marathons (primarily because the weather makes it easier and the long days give me more flexibility to run early in the morning or later in the evening). Regardless of when the 2017 will be held, I strongly recommend you consider adding the Vancouver USA Half or Full Marathon to your schedule. Registration fees are low and value is high.
Let me know if you’re going to be in town to run this race, I would love to link up and complete a pre-race run a day or 2 before.
One of the keys to successful marathon training is to vary your workouts. Unfortunately, many runners are challenged with having sufficient time to complete the types of exercises necessary to prepare them for the marathon. You can’t perform the same workouts at similar intensities and expect different results. This article will give you the perfect marathon training workout.
The good news is, that for no cost, you likely have access to a “universal gym” that will allow you to complete exercises that not only advance aerobic conditioning, but also improve lower body strength and help prevent injuries. If you add some track work to your workout, you can actually build speed. In this article, I will show how you can benefit from incorporating a few different 20-30 minute stair climbing workouts into your marathon training.
Regardless of where you live, there’s likely a high school or college stadium, parking garage, apartment or office building nearby with enough stairs to complete some very challenging workouts. For marathoners, the benefits of training on stairs include:
Improved VO2 Max which means you can run harder and for longer durations because you have improved the max amount of oxygen used during intense training because you now convert it to energy quicker.
Stronger legs, glutes, quads and calves gained without the same impact on your limbs from running.
Builds stamina
Variety for free. Stair workouts are like having a universal gym without the cost. Runners can complete numerous exercises like sprints, lunges, plyometric moves and various combinations of bodyweight exercises. See below for some workout suggestions.
Increase speed by warming up with strides and incorporating 200m-400m intervals between sets
If you’re interested in joining me, I can put together either a custom training plan or I can personally coach you. Either program will be specific to your goals and athletic abilities. Just click on the links for details.
One potential drawback of stairs is the possibility that your stride may be shortened when you’re trying to adjust to shorter step distances. This can be problematic if you include stairs into your marathon training too often and effectively shorten your stride. Longer and quicker strides help runners get faster, so when completing stair exercises, ensure you run up with quick leg turnover. Also, incorporate lunges or “bounding” strides into your regime and try to skip every other or every third stair if you can (do so safely).
I like quick reps because the increased leg turnover helps to build speed and improve running efficiency.
Start all workouts with a warm-up of walking up the stairs for 10 minutes or jogging a mile. Many high school or college stadiums are built around a 400m track. Follow this with light stretching. Workouts include:
“Bounding” up steps by striding powerfully enough to skip to every other step. Ensure you use your arms to keep good form. Walk down.
“Hopping” up the length of steps on two legs. Use your arms to swing into each hop. Walk down.
“One leg hops” are same as two legged, but keep them quick. Switch legs when you’re half way up. Walk down to rest.
The hopping exercises will greatly improve your running strength.
CAUTION: If you haven’t done any hopping exercises, ease into this one. Trust me, you may make it through the workout, but you’ll be “whipped” the next few days.
Following are my favorite stair workouts. As your conditioning advances, you should challenge yourself by:
Climbing more flights.
Reducing your rest intervals.
Increasing the number of intervals or rounds.
Use weights (15-20 lb dumbbells or kettlebells in each hand).
Adding track intervals between sets/rounds (if you’re doing stadium stairs)
Completing body weight exercises between sets/rounds.
Traditional Stair Workout
a) Warm-up b) Run to top of stadium or 10 flights (skip other step/go half speed). Walk down. Complete 3 times (sets). c) Run to top of stadium or 10 flights (go full speed/every other step). Walk down. Complete 3 times (sets) d) Repeat (b) e) Repeat (c) except complete 4 times.
Walking Lunges – concentrate on proper form to maximize the effect and build lower body strength.
a) Warm-up b) You don’t have to complete these as fast as traditional stairs. This will allow you to skip the additional step while maintaining proper form. Step up with your right foot and skip to second or third step. Ensure you bend both knees to a 90-degree angle and lower into a lunge. Next, push off with your right foot, then push up the stairs, step your left leg up to meet your right and then forward while lowering it to the next lunge. c) Continue lunging forward until you reach the top of the stairs. Keep your front knee over your toes, and chest upright. d) Walk down for recovery. e) Complete 3 sets (each to top of stadium or 10 flights of stairs).
Skater Hop Steps
a) Warm-up b) Start by stepping your left foot on the far-left end of the second step. Next, push off with your left foot and hop onto your right foot, placing it to the right side of next step. c) Continue climbing the stairs, while alternating sides, until you reach the top or go up 10 flights. d) Walk down for recovery e) Complete 3 sets
Combination workout (1)-(3) – this workout really works your legs. Be careful – the first time I completed this workout, I was really sore the next day.
a) Complete 2 x 400m at 10k pace after last round of Skater Hops b) Complete as many push-ups as you can in 1 minute c) 10 minute cool-down
Gym Exercises – when stairs aren’t available or weather is poor, try cross-training. I wrote a detailed article about many options. Below are a few sample workouts.
a) Stairmaster interval workout 1) 30 seconds hard, then 30 – 60 seconds of recovery 2) Repeat for 20 to 30 minutes or complete a tempo workout for 30 minutes at a comfortably hard effort (you want to break out into a sweat and get your heart rate up).
b) Treadmill incline interval workout (similar to stairmaster)
1) After 5 minute warm-up, increase incline to 5% and speed to 5.5 2) Round 1 – adjust your speed and incline each 2 minutes by .5% & .5 up to 7% & 7.0 after 6 minutes. Adjust back down to 4% and 5.0 for 2 minutes. 3) Rounds 2, 3, 4 – repeat round 1. On last round, go up by .5% and .5 the last 1 minute (so you’ll be at 7.5% and 7.5). 4) Complete 5 minute cool down at 0% incline and 5.0 – 6.0 or pace that allows you to slowly reduce your heart rate.
You can always add difficulty to these workouts by including body weight, dumbbell or kettle bell exercises between each rep. If you have your own home gym and access to some stairs you can really add a variety of exercises on top of relatively simple ones like push-ups, sit-ups, planks or burpees. To break up each round or set, I perform half the exercises at the top of the stairs and then the other half at the bottom. Remember that even when you’re fatigued, the most efficient conditioning occurs when you maintain focus on good form.
Are you “stuck” at a certain half or full marathon time and wondering what you can do differently with your training so you can make improvements? I’m often approached by runners with this request. They are following a 16 -20 week plan and putting in miles each week, however the results don’t meet their expectations. A common root cause is that their plan doesn’t have sufficient recovery between difficult workouts. Eventually (much sooner if you are older (40+) runner) they don’t get the full benefit of the training that they desire. In this post, I will offer a solution that has proved successful for one of the world’s best marathoners.
Olympic marathoner Meb Keflezighi switched a few years ago from a weekly to nine day training cycle, also called a microcycle. He realized that he needed more recovery between hard and long workouts. I was intrigued by the concept, so I did some research to find out more. What I discovered is that extending the training cycle from 7 days to 9, 10 or 14 days is not new. The main benefit of rethinking how to train is primarily to enhance recovery.
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The typical seven day cycle is how we’ve always trained, but it really doesn’t have any meaning to the human body. What we really want to do is apply a stress or hard workout and then allow the body to recuperate. To get the best results, we need to incorporate both the workout and recovery to ensure adaptation.
How The 9 Day Cycle Works
A 9 day cycle works because we can actually incorporate 3 micro-cycles of 3 days each into the cycle. On day 1 we can complete a hard/stress workout like a long run. Days 2-3 would be recovery runs at an easy pace with cross-fit and conditioning or plyometrics on at least one of these days. We would then complete 2 additional micro-cycles in the same manner. The other hard workouts would include tempo and some kind of intervals (doesn’t have to be on the track). I recommend scheduling and completing a tune -up race, like a 10k or 1/2 marathon during one of your cycles.
Not only does a slightly longer training cycle make sense for older and injury prone runners, but it can be particularly beneficial for busy professionals that don’t always have the time to fit in the challenging workout necessary for a half or full marathon.
Long Runs, Tempos and Track Work
The longer training schedule allows us to keep the same workouts such as track, tempo and a long run, that are all part of a typical seven day cycle, but now we can spread these workouts out more. The end result is that the runner will be recovered and ready for higher quality training.
One of the challenges with extending your training cycles is being able to complete your long run on the weekends while still giving yourself recovery time. For those not limited to running long on weekends because they have some flexibility in their schedules, a mid-week long run as called out in the extended cycle may be perfect.
Alternatives to 9 Day Training Cycles
Another option to nine day cycles is two week or month long blocks. The same approach would be to plan for specific key workouts within the period and then take however many easy days necessary. A two week cycle may be easier to fit in the typical weekend long runs that many complete with a group.
Rules of the Program
One rule of training with extended cycles is that you’re not allowed to cram missed workouts at the end of the cycle. You’ll have to incorporate these missed sessions into your next cycle of training. Also, it’s essential that your rest days and easy days remain in place. Unlike most 7 day schedules which typically have Tuesday track and Thursday tempo runs and don’t allow much room for a missed workout which could result in 2 hard workouts back-to-back, the 9 day program allows for sufficient rest between stress workouts.
Another challenge is simply adjusting your schedule. Give yourself time to adjust and allow your body to adapt. Make sure you try a couple of nine or 10 day cycles before you decide to switch back.
A few of the runners that I coach have agreed to try a 9 day schedule over the course of this Summer as they train for a Fall Marathon. I am currently using something similar to the following schedule as I train for the upcoming Vancouver Half Marathon. If all goes well, I will use this type of schedule as I complete my marathon training for Portland.
Typical 9 Day Training Cycle
(note Days 3,6 and 8 have option for rest)
Day 1 – Long Run (90 minutes – 2 hours+ as called out in your plan) Day 2 – 30 – 40 minutes easy + 20 minutes conditioning (core and strength work) Day 3 – 40 minutes easy or rest Day 4 – 60 minutes (15 minute warm up, 30 minutes of fartlek or intervals on the track or hills, 15 minute cool down) Day 5 – 40 minutes easy Day 6 – Rest or Cross Training (elliptical, stationary bike or rowing machine with bodyweight exercises) Day 7 – 60 – 75 minutes (15 minute warm-up, 30 – 45 minute tempo or some kind of increasing uptempo pace, 15 minute cool down) Day 8 – 40 minutes easy or rest Day 9 – Cross Training for Marathons + 25 minutes conditioning/strength training
All runners must find a schedule that works best for their needs and abilities. This may mean you need to extend your schedule. The good news is that doing so can help you avoid injury and help you achieve your goals.
Why are so many people quick to put down or explain why they can’t stand running on a treadmill? I have a few friends who claim they will never run on a treadmill. They claim that when they’re running on the road or in nature, they enjoy being able to take in all the sights and sounds. They also like the camaraderie of a group run that they can’t get with treadmill. I understand these arguments, but I believe that running on treadmill 1-2 times per week is a viable means to supplement your training for any race, even a ½ or full marathon. The question is how to best incorporate use of a treadmill into a marathon training plan? The good news is that Derek LaLonde answers this question and others in his book, “How Not To Hate The Treadmill.”
I recently read Derek’s book and was very impressed with his level of detail into such topics as goal setting, treadmill workouts, smart eating and how to get positive results using a treadmill. This book is one of the most comprehensive resources about Treadmills and Treadmill training. The purpose of the book isn’t to convince you to abandon the roads. Instead, implementing Derek’s suggestions will definitely give any runner a fresh perspective on using a treadmill and integrating this often maligned piece of exercise equipment into their training plan.
As a busy middle aged professional, who travels weekly, I use a treadmill a few times per week in hotel gyms or on days when the Pacific Northwest weather turns wet, cold and is generally unsuitable for outdoor running. Typically, my sessions last 35-45 minutes. I run at a progressively faster pace (6 – 8+) with a steady incline to 2-3 degrees. I like to add 15-20 minutes of conditioning exercises to complete a full hour workout. There’s nothing exciting about what I do on a treadmill. My goal is to simply get in an easy day and avoid taking the day off from running. I have never used the treadmill to complete any kind of speed or tempo runs.
“How Not To Hate The Treadmill” is far more than a listing of treadmill workouts. In fact, Derek doesn’t get into details about any workouts until page 100. Instead he devotes the first three sections of the book to the benefits of using a treadmill, getting motivated, setting goals and creating a positive environment. He describes one of the best things about using treadmill is that it can force you to maintain a certain speed. During tempo or harder lactate training workouts, a treadmill can be set so a runner maintains a target heart rate for prolonged periods. The runner can then focus on breathing and good form without having to continually check heart rate. Also, the runner can use the incline feature to increase one’s heart rate without having to speed up.
Treadmill Workouts
The workout portion of the book is very detailed. Each workout is customized to be performed on the treadmill. Examples of some of the workouts discussed include:
Hills – Although not appropriate for those who don’t own their treadmill, Derek discusses how to complete downhill training (very important when training for races like Boston). Details of 6 different hill workouts are provided. My favorite is “Walk the Plank – Incline to Exhaustion.”
Speed Work – Tempo runs and speed ladders are discussed. You can go all out with the Stairway to Heaven workout where you continue to raise the pace by 5 mph every ½ mile until exhaustion
Long Runs, Aerobic workouts & Running Games – If you really want a tough full body workout, try running at tempo pace and get off the treadmill every 5 minutes to complete a set of push-ups, dumbbell squats, pull-ups and other conditioning exercises.
Derek finishes the book with a few sections on how to balance proper nutrition, sleep and staying motivated to train. Finally he gets into great detail about how to properly train using a heart rate monitor. This includes a plan on how to determine your maximum heart rate using a treadmill.
It’s clear that Derek LaLonde is not just very knowledgeable about treadmills, but he’s also well informed about long distance running and proper training methods. He’s been training on a treadmills for 15+ years and clearly enjoys the experience of “pounding the rubber.”
If you’re interested in diversifying your training (something I strongly advise to help avoid injury), then I recommend you purchase, read and implement the strategies discussed in How Not To Hate The Treadmill. The book is available as a downloadable e-book. It’s an easy read. The worksheets are helpful to set goals and the heart rate charts can be printed out for easy reference. I’m always open for new and effective marathon training ideas. How Not To Hate The Treadmill, provides fresh concepts that will help any runner vary their workouts and achieve their goals.
For your convenience, I have included a link to purchase How Not To Hate The Treadmill. You will also notice in the sidebar that there’s a banner ad for this book. Full disclosure…your cost won’t increase in any way if you buy by going through these links, but I will be compensated if you do make a purchase through them.
TREADFLIX – ACTUAL COURSE VIDEOS FOR YOUR TREADMILL
If you’re really interested in something different and unique you really need to try Run Chicago, Run Boston or Run New York. These are 1-2 hour videos taken directly off the courses of each of these world famous marathons. The concept is simple. Download the video onto your iPad, tablet or laptop and then place it in front of the treadmill. Set the treadmill to whatever pace you desire and then play the video. It’s genius.
I’ll admit, I haven’t had the opportunity to try any of the videos yet, but I do have plans to fully try out at least the Chicago and Boston videos because I’ve run both of those marathons.
Following are some screen shots of each product. You can click on each image to be brought to the purchase page.
![[Updated] 12 week half marathon training plan](https://middleagemarathoner.com/wp-content/uploads/2020/09/twelve-week-half-marathon-plan.png)
