CHAPTER 14
BRAIN TRAINING PLANS: MARATHON
Ah, the marathon! It’s the classic challenge of our sport. If you stay involved in running long enough, eventually you have to run at least one marathon. There’s no feeling in the world quite like that of crossing a marathon finish line for the first time. That’s why most marathon finishers come back for more. For the serious runner, trying to master the marathon becomes the next great challenge. This chapter offers training plans for first-time marathon runners and personal-best seekers alike.
There are three marathon training plans in this chapter: Level 1, Level 2, and Level 3. Each plan is twenty-four weeks long and includes a 5K tune-up race at the end of Week 12, a 10K tune-up race at the end of Week 16, and a half-marathon tune-up race at the end of Week 20, in addition to the marathon peak race at the end of Week 24.
The plans are divided into Base, Build 1, Build 2, and Peak phases. The Base phase is eight weeks long, the Build 1 and 2 phases last four weeks apiece, and the Peak phase lasts eight weeks. Weeks 4, 8, 12, 16, and 20 are reduced-volume recovery weeks, and Weeks 23 and 24 are reduced-volume taper weeks.
There are three key workouts per week in each plan: a speed workout on Wednesdays, an intensive endurance workout on Fridays, and an extensive endurance workout on Sundays. Key workouts are indicated by shaded boxes.
LEVEL 1
Use this plan if you are most comfortable with a marathon training plan that features four runs per week and a maximum run distance of 20 miles. The plan also includes one optional nonimpact cardio cross-training workout and two resistance workouts per week.
Base Phase
Training objectives: Build aerobic capacity and endurance, increase injury resistance, and increase muscle activation capacity
WEEK 1 Proprioceptive Cue: Falling Forward
WEEK 2 Proprioceptive Cue: Navel to Spine
WEEK 3 ▼ Proprioceptive Cue: Running on Water
WEEK 4 (Recovery) Proprioceptive Cue: Pulling the Road
WEEK 5 Proprioceptive Cue: Scooting
WEEK 6 ▲ Proprioceptive Cue: Pounding the Ground
WEEK 7 Proprioceptive Cue: Driving the Thigh
WEEK 7 Proprioceptive Cue: Driving the Thigh (continued)
WEEK 8 (Recovery) Proprioceptive Cue: Floppy Feet
WEEK 8 (Recovery) Proprioceptive Cue: Floppy Feet (continued)
Build 1 Phase
Training objectives: Continue to increase aerobic capacity and endurance; increase fatigue resistance at 3,000m pace and 10K pace
WEEK 9 Proprioceptive Cue: Butt Squeeze
WEEK 9 Proprioceptive Cue: Butt Squeeze (continued)
WEEK 10 Proprioceptive Cue: Feeling Symmetry
WEEK 11 Proprioceptive Cue: Axle Between the Knees
WEEK 12 (Recovery) Proprioceptive Cue: Running Against a Wall
Build 2
Training objectives: Continue to build endurance; increase fatigue resistance at 5K pace and 10K pace; build efficiency at half-marathon pace and marathon pace
WEEK 13 Proprioceptive Cue: Falling Forward
WEEK 14 ▲ Proprioceptive Cue: Navel to Spine
WEEK 15 Proprioceptive Cue: Running on Water
WEEK 16 (Recovery) Proprioceptive Cue: Pulling the Road
Peak Phase
Training objectives: Achieve peak fatigue resistance and efficiency at marathon pace; adapt and recover for peak race day
WEEK 17 Proprioceptive Cue: Scooting
WEEK 17 Proprioceptive Cue: Scooting (continued)
WEEK 18 ▲ Proprioceptive Cue: Pounding the Ground
WEEK 19 Proprioceptive Cue: Driving the Thigh
WEEK 20 (Recovery) Proprioceptive Cue: Floppy Feet
WEEK 21 Proprioceptive Cue: Butt Squeeze
WEEK 22 Proprioceptive Cue: Feeling Symmetry
WEEK 23 (Taper) Proprioceptive Cue: Axle Between the Knees
WEEK 24 (Taper) Proprioceptive Cue: Your Choice
LEVEL 2
Use this plan if you are most comfortable with a marathon training plan that features six runs per week and a maximum run distance of 22 miles. The plan also contains one optional nonimpact cardio cross-training workout and two resistance workouts per week.
Base Phase
Training objectives: Build aerobic capacity and endurance, increase injury resistance, and increase muscle activation capacity
WEEK 1 Proprioceptive Cue: Falling Forward
WEEK 2 Proprioceptive Cue: Navel to Spine
WEEK 3 ▼ Proprioceptive Cue: Running on Water
WEEK 4 (Recovery) Proprioceptive Cue: Pulling the Road
WEEK 5 Proprioceptive Cue: Scooting
WEEK 6 Proprioceptive Cue: Pounding the Ground
WEEK 7 Proprioceptive Cue: Driving the Thigh
WEEK 7 Proprioceptive Cue: Driving the Thigh (continued)
WEEK 8 (Recovery) Proprioceptive Cue: Floppy Feet
WEEK 8 (Recovery) Proprioceptive Cue: Floppy Feet (continued)
Build 1 Phase
Training objectives: Continue to increase aerobic capacity and endurance; increase fatigue resistance at 3,000m pace and 10K pace
WEEK 9 Proprioceptive Cue: Butt Squeeze
WEEK 10 Proprioceptive Cue: Feeling Symmetry
WEEK 11 Proprioceptive Cue: Axle Between the Knees
WEEK 12 (Recovery) Proprioceptive Cue: Running Against a Wall
Build 2
Training objectives: Continue to build endurance; increase fatigue resistance at 5K pace and 10K pace; build efficiency at half-marathon pace and marathon pace
WEEK 13 Proprioceptive Cue: Falling Forward
WEEK 14 ▲ Proprioceptive Cue: Navel to Spine
WEEK 15 Proprioceptive Cue: Running on Water
WEEK 16 (Recovery) Proprioceptive Cue: Pulling the Road
Peak Phase
Training objectives: Achieve peak fatigue resistance and efficiency at marathon pace; adapt and recover for peak race day
WEEK 17 Proprioceptive Cue: Scooting
WEEK 17 Proprioceptive Cue: Scooting (continued)
WEEK 18 ▲ Proprioceptive Cue: Pounding the Ground
WEEK 19 ▲ Proprioceptive Cue: Butt Squeeze
WEEK 20 (Recovery) Proprioceptive Cue: Floppy Feet
WEEK 21 ▲ Proprioceptive Cue: Butt Squeeze
WEEK 22 Proprioceptive Cue: Feeling Symmetry
WEEK 23 (Taper) Proprioceptive Cue: Axle Between the Knees
WEEK 24 (Taper) Proprioceptive Cue: Your Choice
LEVEL 3
Use this plan if you are most comfortable with a marathon training plan that features six scheduled runs per week plus up to four additional, optional recovery runs or nonimpact cardio cross-training workouts and a maximum run distance of 24 miles. The plan also contains two resistance workouts per week.
Base Phase
Training Objectives: Build aerobic capacity and endurance, increase injury resistance, and increase muscle activation capacity
WEEK 1 Proprioceptive Cue: Falling Forward
WEEK 2 Proprioceptive Cue: Navel to Spine
WEEK 3 Proprioceptive Cue: Running on Water
WEEK 4 (Recovery) Proprioceptive Cue: Pulling the Road
WEEK 5 Proprioceptive Cue: Scooting
WEEK 6 Proprioceptive Cue: Pounding the Ground
WEEK 7 Proprioceptive Cue: Driving the Thigh
WEEK 7 Proprioceptive Cue: Driving the Thigh (continued)
WEEK 8 (Recovery) Proprioceptive Cue: Floppy Feet
WEEK 8 (Recovery) Proprioceptive Cue: Floppy Feet (continued)
Build 1 Phase
Training objectives: Continue to increase aerobic capacity and endurance; increase fatigue resistance at 3,000m pace and 10K pace
WEEK 9 Proprioceptive Cue: Butt Squeeze
WEEK 9 Proprioceptive Cue: Butt Squeeze (continued)
WEEK 10 Proprioceptive Cue: Feeling Symmetry
WEEK 11 Proprioceptive Cue: Axle Between the Knees
WEEK 12 (Recovery) Proprioceptive Cue: Running Against a Wall
WEEK 12 (Recovery) Proprioceptive Cue: Running Against a Wall (continued)
Build 2 Phase
Training objectives: Continue to build endurance; increase fatigue resistance at 5K pace and 10K pace; build efficiency at half-marathon pace and marathon pace
WEEK 13 Proprioceptive Cue: Falling Forward
WEEK 13 Proprioceptive Cue: Falling Forward (continued)
WEEK 14 Proprioceptive Cue: Navel to Spine
WEEK 14 ◆ Proprioceptive Cue: Navel to Spine (continued)
WEEK 15 Proprioceptive Cue: Running on Water
WEEK 15 Proprioceptive Cue: Running on Water (continued)
WEEK 16 (Recovery) Proprioceptive Cue: Pulling the Road
Peak Phase
Training objectives: Achieve peak fatigue resistance and efficiency at 10K pace; adapt and recover for peak race day
WEEK 17 Proprioceptive Cue: Scooting
WEEK 18 ▲ Proprioceptive Cue: Pounding the Ground
WEEK 19 Proprioceptive Cue: Driving the Thigh
WEEK 20 (Recovery) Proprioceptive Cue: Floppy Feet
WEEK 21 ▲ Proprioceptive Cue: Butt Squeeze
WEEK 22 Proprioceptive Cue: Feeling Symmetry
WEEK 23 (Taper) Proprioceptive Cue: Axle Between the Knees
WEEK 24 (Taper) Proprioceptive Cue: Your Choice
