Maximal Heart Rate

• 207-0.7*age, such as 207-0.7*38 = 180

Heart Rate Reserve

• maximal heart rate - resting heart rate, such as 180 - 55 = 125 if the resting heart rate is 55 bpm

Lactate Threshold (LT)

• The ability to produce energy at a feat rate aerobically without accumulating high levels of lactate in your muscles and blood
• LT occurs at 82-91% of maximal heart rate or 77-88% of heart rate reserve, such as (125*0.77+55) to (125*0.88+55), 151-165 bpm

Tempo run, one continuous run at LT pace (151-165 bpm)

LT intervals, interval run at LT pace (151-165 bpm)

1. High proportion of slow-twitch muscle fibers
   • Determined genertically and is believed not to change with training
2. High lactage threshold
   • 15-20 mins warm-up, 20-40 mins tempo run (151-165 bpm), 15 mins cool-down
   • Five repetitions of 2 miles at LT pace (151-165 bpm)
3. High Glycogen Storage and Well-Developed Fat Utilization
   • 65-78% of heart rate reserve, such as (125*0.65+55) to (125*0.78+55), 136-152 bpm
   • Run 90 mins or longer
4. Excellent running economy
   • 10 repetitions of 100 meters in which full speed 70 meters and then flaot for the last 30 meters
5. High maximal oxygen uptake (VO₂max)
   • 92-98% of heart rate reserve, such as (125*0.92+55) to (125*0.98+55), 170-178 bpm
   • 15 repetitions of 400 meters
   • 5000-meter race pace, 91-96% of heart rate reserve, (125*0.91+55) to (125*0.96+55), 169-175 bpm
6. Quick recovery

Macrocycle, two macrocycles per year, each consisting of 4 to 6 months

Mesocycle, may last from 4 to 10 weeks

1. Increasing mileage
2. Improving lactate threshold
3. Race preparation
4. Taper and the marathon
5. Recovery

Microcycle, one week

Drink

Baseline fluid without training is 1.9L per day

Drink one and a half times the amount of weight you lost

Caffeine

1 to 2 percent benefit

Carbohydrate

A person can store 2,000 to 2,500 calories

75-90% of the fuel is supplied by the breakdown of carbohydrate in a marathon run

Double muscle glycogen stores

• taper, half your normal training load with eating a normal diet up
• last 3 days, short, slow run, high carbohydrate

Each mile burns 90 - 140 calories

7-8 grams/kg for 1-1.5 hours run, such as 80kg, need 567g carbohydrate, it is 2324 calories

9-10 grams/kg for 2 hours run, such as 80kg, need 729 grams carbohydrate, it is 3,000 calories

Each gram of carbohydrate supplies 4.1 calories

Source: rice, pasta, bread, sweet potatoes, pancakes, bagels, potatoes, corn, and raisins

Replenish glycogen stores

• 1 grams/kg in the first 15 minutes after the workout, such as 80kg, need 80 grams carbohydrate
• 1 grams/kg each of following 3 hours
• 10 grams/kg during the next 24 hours
• Source: potatoes, rice cakes, bread, bagels, and crackers

Protein

1.2-1.7 grams/kg/day, such as 80kg, 99-135 grams/day

Iron

Eat 3 ounces of lean red meat or dark poultry a couple of times a week

Don't drink coffee or tea with meals

Eat with Vitamin C

Use cast-iron cookware

liver, lean meat, oysters, egg yolk, dark green leafy vegetables, legumes, dried fruit, and whole-grain or enriched cereals and bread

Sodium

250 milligrams of sodium per liter

Race day

200-500 calories 3 to 4 hours before the race

Gel take about 3-15 minutes to take effect

Take half a liter of fluid to ensure that you are fully hydrated

Take one gel per hour of running

Stop while drinking at aid station

Recovery

Take from 2 to 10 days to completely recover from a workout

Tempo run, 4 miles, 4 days

Long run, 17-20 miles, 4 days

VO₂max intervals, 6*1,000m, 5 days

Avoiding hill running on recovery days

Run 2 minutes per mile slower than half marathon race pace

Cross-training is the best type of exercise on recovery days

Hard/Easy Principle

A hard effort is always followed by 1 or more recovery days

A recovery day consists of an easy run, a light cross-training session, or total rest

Or 2 hard days followed by 2 or more recovery days

M 40%, T 80%, W 80%, Th 40%, F 40%, Sa 80%, Su 40%

Have several hard training weeks followed by a recovery week

Avoiding Overtraining

Optimal training -> overreaching -> overtraining

You should reduce training intensity and training volume

Valuable information

• Weight, decrease in weight indicate dehydration
• Morning heart rate, 5 beats per minute higher than usual indicate inadequate reovery or illness
• Environmental conditions, record the temperature and humidity on hot days
• Hours of sleep, indicate needed lifestyle changes to help prevent illness and injury
• Quality of sleep, reduction in quality of sleep is asssociated with overtraining
• Diet quality, a lack of energy can be traced back to poor diet in the previous few days
• Hydration level, daily weight indicates the hydration level
• Muscle soreness, soreness in a specific muscle indicates a potential injury, whereas more-general muscle soreness provides an indication of your recovery and adaptation to training
• Energy level, one of the best indications of recovery from training
• Heart rate at a standard pace, 7 beats per minute higher than usual indicate that you may not be recovered from the previous training sessions

Techniques to Speed Recovery

Hot/Cold Contrast Therapy

• Be used within about 20 minutes of running
• Hot water 95 F^o, cold water 50 to 60 F^o
• 2 to 3 minutes hot followed by 1 minute cold, repeat the cycle three times

Massage

Postworkout Nutrition, replenish your glycogen stores as soon as possible after your run, the crucial period is the first hour

Compression Apparel

Cooling Down

Flexibility Training

Improve running technique and increase stride length

hold a stretch for at least 30 second, do each stretch once or twice

bent-leg calf stretch, straight-leg calf stretch, kneeling hamstring stretch, lying hamstring stretch, quadriceps stretch, hip flexor stretch, gluteal stretch, hip rotation stretch, swiss ball shoulder and lat stretch, swiss ball chest stretch, swiss ball lower back stretch, downward dog

Core Stability Training

Stretch abdominal, hip, lower back, and gluteal muscles

maintain your stride length, create a more stable base

three times a week

Basic: abdominal crunch, leg pushaway, swiss ball lying bridge, swiss ball superman, prone hover

Advanced: abdominal crunch, leg pushaway, staff, standing knee hold, back extension, side hover

Strength Training

reduce risk of injury, improve running economy

two times a week

push-up, dumbbell lat row, bench dip, swan, step-up, lunge, squat, alternate shoulder press, seated triceps press

Running Form Drills

improve your form, maximize running efficiency

at least once, and preferably twice, per week

skip march walk, skip march run, kickout, fast feet

Aerobic Cross-Training

provide additional cardiovascular fitness

cycling, water running, in-line skating, rowing, cross-country skiing, stair climbing or elliptical training, swimming

Third week premarathon: Reduce mileage by 20 to 25 percent

Second week premarathon: Reduce mileage by 40 percent

Marathon week: Reduce mileage by 60 percent

Warm-up

No warm-up is necessary for beginners

Stretch for 10 minutes including loosening up your shoulders and neck

Stragegy

The best strategy for the marathon is relatively even pacing

The first half, the first mile, a bit slower than your goal pace, take a carbohydrate drink at the first aid station

From the halfway mark to 20 miles, you might feel tight and uncomfortable from miles 15 to 17, take in carbohydrate during the race and particularly between miles 13 and 20

The final 6 miles and 385 yards, keep drinking until 25 miles

Long Runs

16 miles or longer, improve your endurance

10 to 20 percent slower than your goal marathon race pace, 74 to 84 percent of maximal heart rate, or 65 to 78 percent of hear rate reserve, such as (125*0.65+55) to (125*0.78+55), 136 - 153 bpm

Medium Long Runs

11 to 15 miles, reinforce the physiological benefits of your long runs

similar to the pace for long runs

Marathon-Pace Runs

run most of the medium-long or long runs at your goal marathon pace, provide the precise physiological benefit of allowing you to practice the pace, form, and so on of race day

pick up the pace during the first 4 miles

79 to 88 percent of maximal heart rate, or 73 to 84 percent of heart rate reserve, such as (125*0.73+55) to (125*0.84+55), 146 - 160 bpm

General Aerobic Runs

moderate-effort runs of up to 10 miles, enhance your overall aerobic conditioning

15 to 25 percent slower than marathon race pace, 70 to 81 percent of maximal heart rate, or 62 to 75 percent of heart rate reserve, such as (125*0.62+55) to (125*0.75+55), 133 - 149 bpm

Lactate-Threshold Runs

at least 20 minutes at your lactate-threshold pace

82 to 91 percent of maximal heart rate or 77 to 88 percent of heart rate reserve, such as (125*0.77+55) to (125*0.88+55), 151-165 bpm

warm up for 3 miles, do the tempo run for 4 - 7 miles, then cool down for 2 miles

Recovery Runs

enhance recovery for your next hard workout

stay below 76 percent of maximal heart rate, or 70 percent of heart rate reserve, such as (125*0.7+55), 143 bpm

VO₂max Intervals

not crucial, strike a balance between being long enough to provide a powerful training stimulus and short enough to leave you fresh for your other important workouts

600 meters to 1,600 meters, 5000-meter race pace, 91-94% of heart rate reserve, (125*0.91+55) to (125*0.94+55), 169-173 bpm

1,000-meter repeats in 3:20, then run slowly for 1:40 to 3:00

Speed Training

repetitions of 50 to 150 meters, train your nervous system to allow you to maintain a faster rate of leg turnover

10 repetitions of 100 meters, speed over the first 70 meters and then float for the last 30 meters, jog and walk 100 to 200 meters

18-Week Schedule, have been running 20 miles per week and your longest run in the last several weeks is 6 miles

Weeks to Goal	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
17	rest or cross-training	8 miles lactate threshold 4 miles at half marathon race pace	rest or cross-training	9 miles general aerobic	rest or cross-training	4 miles recovery	12 miles medium-long run
16	rest or cross-training	8 miles general aerobic 10*100 m strides	rest or cross-training	10 miles general aerobic	rest or cross-training	5 miles recovery	13 miles marathon-pace run 8 miles marathon race pace
15	rest or cross-training	10 miles general aerobic	4 miles recovery	8 miles lactate threshold 4 miles half marathon race pace	rest or cross-training	4 miles recovery	14 miles medium-long run
14	rest or cross-training	8 miles general aerobic 10*100 m trides	5 miles recovery	10 miles general aerobic	rest or cross-training	4 miles recovery	15 miles medium-long run
13	rest or cross-training	9 miles lactate threshold 5 miles half marathon race pace	5 miles recovery	10 miles general aerobic	rest or cross-training	5 miles recovery	16 miles marathon-pace run 10 miles marathon race pace
12	rest or cross-training	8 miles general aerobic 10*100 m strides	5 miles recovery	8 miles general aerobic	rest or cross-training	4 miles recovery	12 miles medium-long run
11	rest or cross-training	10 miles lactate threshold 5 miles half marathon race pace	4 miles recovery	11 miles medium-long run	rest or cross-training	7 miles general aerobic 8*100 m strides	18 miles long run
10	rest or cross-training	7 miles recovery speed 6*100 m strides	12 miles medium-long run	rest or cross-training	10 miles lactate threshold 6 miles half marathon race pace	5 miles recovery	20 miles long run
9	rest or cross-training	6 miles reovery	14 miles medium-long run	6 miles recovery	rest or cross-training	6 miles recovery 6*100 m strides	16 miles marathon-pace run 12 miles marathon race pace
8	rest or cross-training	8 miles general aerobic	8 miles VO2max 5*800 m 5K race pace	5 miles recovery	rest cross-training	8 miles general aerobic 8*100 m strides	14 miles medium-long run
7	rest or cross-training	7 miles recovery speed 6*100 m strides	11 miles lactate threshold 7 miles half marathon race pace	rest or cross-training	12 miles medium-long run	5 miles recovery	20 miles long run
6	rest or cross-training	8 miles VO2max 5*600 m 5K race pace	12 miles medium-long run	rest or cross-training	5 miles recovery speed 6*100 m strides	9-13 miles tune-up race	17 miles long run
5	rest or cross-training	8 miles general aerobic	9 miles VO2max 5*1000 m 5K race pace	rest or cross-training	12 miles medium-long run	5 miles recovery	18 miles marathon-pace run 14 miles marathon race pace
4	rest or cross-training	8 miles VO2max 5*600 m 5K race pace	11 miles medium-long run	rest or cross-training	4 miles recovery speed 6*100 m strides	9-13 miles tune-up race	17 miles long run
3	rest or cross-training	7 miles recovery speed 6*100 m strides	10 miles VO2max 4*1200 m 5K race pace	rest or cross-training	11 miles medium-long run	4 miles recovery	20 miles long run
2	rest or cross-training	8 miles VO2max 5*600 m 5K race pace	6 miles recovery	rest or cross-training	4 miles recovery speed 6*100 m strides	9-11 miles tune-up race	16 miles long run
1	rest or cross-training	7 miles general aerobic 8*100 m strides	8 miles VO2max 3*1600 m 5K race pace	rest or cross-training	5 miles recovery 6*100 m strides	rest or cross-training	12 miles medium-long run
Race Week	Rest	6 miles recovery	7 miles dress rehearsal 2 miles marathon race pace	rest	5 miles recovery 6*100 m strides	4 miles recovery	Goal Marathon

Pete Pfitzinger, Scott Douglas, Advanced Marathoning, 2nd Ed.