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.
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.
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.
Related Articles
How Tempo Runs Will Help You Achieve Your Running Goals
What Are Yasso 800s And Why You Should Include Them In Your Training
How I Peak For A Marathon, I Don’t Taper
Thanks for your article. I thought with the longer cycle it would mean at least one more rest day or more cross training. I thought the point for older runners was that they can’t necessarily run every day because their body needs rest.
Hi Heather, good question.
The 9 day cycle actually provides 2 additional days for rest, recovery or to just give some flexibility for busy or tired people.
Oftentimes with a 7 day cycle & 3 tough workouts (one being the long run), there’s little flexibility to push back a workout. If a runner misses a few due to “life,” they get upset or feel that they must then run back-to-back hard workouts.
The key to the 9 day schedule is to break it up into 3 x 3 day micro-cycles. One day is the hard workout and the other 2 are for recovery, cross-fit, easy runs.
It’s important to ensure that you allow at least 1 easy or recovery day between hard workouts. This strategy is perfect for helping busy/tired athletes.
Please let me know if this answers your question or not.
Enjoy your day!!
Coach Dan
I could be wrong, but what I think Heather is asking is what do you do on day 10? Nowhere in any of the days above does the word “rest” ever appear. It looks more like nine days straight running. So is day 10 a rest day and day 11 the beginning of the next nine day cycle? Or do you just start over on day 10 (no rest days)?
Good point, I see what you mean, so clarification is definitely appropriate.
Inside each 9 day cycle, I’ve included 2 – 3 optional days of rest. For some athletes, rest is a very easy run. They literally don’t want to be off. I personally like to have days off.
I’ve updated the post to show three days (days 3, 6 & 8) with a rest, easy run or cross training option. I’ve written other plans where days 4 & 7 were specifically designated as rest days.
My apologies for the confusion, I hope this helps.
As a masters athlete who is training for Boston, how do you keep track of the number of miles per 9 day cycle? If your long run is on day 11, then you didn’t run as long in week 1 vs week 2.
Hi Laura, the long run is typically every 9 days. You need to get out of the 7 day/week mindset & think in 9 day blocks. Each 9 day cycle is comprised of 3 x 3 microcycles that include a harder, easier & rest or cross training day. The long run is the harder run in one of the microcycles.