The Plan Takes Shape

Disclaimer: I will not go into a lot of specifics on the plan here. I expect to have adjustments as I go and will incorporate all that I learn into the final plan at the end.

Most training programs are the result of research and based on the successful execution of those who followed the plan. What I have set out to do with my BEST marathon training is take in and consider much of this information and break it down into the a plan that I think will work for me.

The elements of the plan are not completely new, but at least the acronym is. It stands for the four phases of the plan:

Base Building
Endurance
Speed
Taper

Base Phase
The objective of the Base Phase is build the runner to a point where serious Long Runs can be done at an acceptable pace. Starting with your running base is a logical starting point and my plan is not original in the concept. The Base Phase calls for four runs per week with lots of your miles at goal Marathon Pace.

My plan starts with a modest Week One consisting of 4 runs or 3 miles each. I gradually increase the length of runs to Week Sixe, when I have runs of 5 and 6 miles plans for a total of 22 weekly miles.

When I get past the Base Phase, I will reduce to three runs per week. When, I decided to crank up the spreadsheet and come up with my plan, I was pretty sure that my plan would consist of three running days per week and no more. Running is something that I enjoy and at this stage of my life I can only enjoy it if I am well rested and have a healthy pair of legs. For me, a day off between runs is the best way to stay rested and healthy.

Endurance Phase

The plans I have seen start with a Long Run from the very first week and continue throughout the duration of the plan. In my BEST plan, the weekly Long Run is really only a staple during the Endurance Phase. I plan to concentrate my Long Runs into an eight week period with focus and a sense of new breakthrough each week, and with completion of the phase in sight. Remember, I don’t want a plan that is too hard or too boring. I don’t want to dread my weekend runs for the next twenty weeks.

I do not dispute the value and necessity of the Long Run and I have plenty of Long Runs in my plan. I agree with the training experts that you should not run Long Runs at goal pace. To do so, would tear you down. The goal of the Endurance Phase in general and the Long Run specifically is to teach your mind and body what it is like to be on your feet running for the same duration, you plan to be on the marathon course. There is great benefit to learning how to fuel your body and in teaching your body how to use the fuel it has.

To ignore the psychological aspect of running is a big mistake. There is more to success in running a race then muscle. It is equally true that your training is enhanced by a positive state of mind. In the Base Phase you learn the pace and build up miles. In the Endurance Phase, you learn the distance. In the Speed phase you learn how to run fast. In the taper you sharpen up, rest and prepare. These are all essential for a good race.

The Endurance Phase is 8 weeks long. It starts with an 8 miler and goes to a 23 miler. There are also midweek runs scheduled, but the Endurance Phase will only have 3 runs per week.I am well aware that the purists and so called experts out there have already dismissed my plan as inadequate. Who cares?

Speed (Strength) Phase

When I was getting ready to run the Philadelphia Distance Run (half marathon) a few years back, I remember my favorite work was Mile Repeats. At the time I felt like these interval sessions made me faster and stronger. I was running these in the last couple weeks before the race and wished I had started doing speedwork sooner.

I think this will be a great way to shake out of the long slow running in the Endurance Phase and really get sharp. I plugged some miles in my plan, but I have not yet fully figured out how I will run them.

I know that Mile Repeats will be a key work out. I would plan on running these at below 8:00 minutes per mile. I also think I might try my hand at Yasso 800’s at least once toward the end of the Speed Phase. Runners World magazine and some guy named Yasso came up with this workout as a predictor of marathon performance and pacing. It goes something like this. If you want to run a 3:45 (hours/minutes) marathon, you should be able to do 800 repeats at 3:45 (minutes/seconds) with the same amount of rest time for each interval.

Marathon Pace runs will also be important to sharpen up during the late stages of my training.
During this Phase I will try to stick with just three runs per week.

Taper Phase

I have a three week taper planned. I kick the Taper Phase off with one last 20+ mile run and then its all about rest and sharpening. It is really too early to decide on exact workouts.

I will continue to work with my plan throughout. But my first week or training starts tomorrow. I will now start a journal of weekly reports.