Appendix A

The Elite Program: Hansons-Brooks Distance Project

Having honed their coaching philosophies and training methods via the Beginner and Advanced Programs, Keith and Kevin decided to take their experience and expertise to the elite running world in 1999. At the time, a shift was at hand within the sport, as several competitive training groups sprang up across the country with a shared mission of supporting American postcollegiate runners. Over the years, the African nations had begun to dominate distance running, leaving other countries, such as the United States, to step back and reevaluate how they trained their Olympic hopefuls. The Hansons, already highly successful coaches, knew they had the necessary tools and training methods to assist elite runners in their pursuit of international success. Thus the Hansons-Brooks Distance Project came to fruition. Having been a member of the group for more than a decade, I have seen firsthand how valuable elite coaches and an established group can be. If I had entered the sport even five years earlier, the options would have been significantly more limited and my competitive running career cut short. A number of runners, including me, owe a debt of gratitude to the Hansons for both starting and maintaining this world-class development program.

When one scrolls through the Hansons-Brooks roster of current and former runners, a pattern emerges: Only a few of them were truly great runners in college. With a long-term plan for development, however, the accomplishments of the athletes in this group rival those of any other elite program in the country. In the years since first forming, the squad has had nine women run under 2:45 in the marathon, including three under 2:33. Similarly, the men’s program has seen 24 of its runners dip under 2:20 in the marathon, eight of them under 2:15. The lesson here is that development and success take time. While the majority of the runners recruited by the Hansons-Brooks Distance Project were only average-to-good collegiate athletes, many have gone on to achieve great success under the same training principles used to develop the 18-week programs in this book. To understand the building blocks on which your training will rest, you may find it interesting to explore the related elements that are important to the elite runners we train. Not only will this dispel any myths about the way high-level runners actually train, it will also reveal the similarities between your own training and that of Olympic hopefuls.

In the same way we have stressed long-term development in the Beginner and Advanced Programs, we do the same in the Elite Program. In fact, setting our sights on success far down the road is our goal when runners first join the team. Kevin and Keith seek to develop a runner over months and years, not cultivate a one-hit wonder who is prone to overtraining and burnout. Because most of our athletes enter the program lacking the credentials to be threats on the national—let alone world—stage, they often have no choice but to embrace patience as they work and wait for the development process to pay off. Consider the fact that U.S. marathon runners tend to peak, on average, when they are around 29–30 years old. Runners coming into our program are typically 23–25 years old, giving them several years to grow and progress before they reach their peak marathon potential. When you look at the runners who have had success in the Hansons-Brooks program, they are generally those who gave the training more than a year or two to take hold. Olympian Brian Sell, who joined the program in 2001, slowly improved in every marathon he ran over several years before competing at the Olympics in 2008. His marathon time dropped from the low 2:20 range to 2:10:30. Olympian Desiree Davila followed a similar path. Between the ages of 23 and 28, she went from being a marathoner running in the 2:30s to the 2:22 Boston Marathon runner-up in 2011. Since the 2012 Olympics, she has finished in the top five at Berlin, New York, and again at Boston. In 2016 she’ll again be a favorite to make the Olympic team.

While the underlying principle of long-term development underscores all of our marathon training programs, there are also some outward differences between the programs in this book and the Elite Program. Indeed, the lives of most runners vary greatly from the existence of elite athletes, and the training plans appropriately reflect those differences. Despite the distinctions, you may be surprised to discover that your training isn’t as different from that of an elite runner as you may have thought.

ELITE PROGRAM COMPONENTS

Nine-day training cycle. When I joined the Hansons-Brooks Distance Project in 2004, our weekly training cycle was similar to the plans within these pages. We ran a track workout on Tuesday, a tempo-type workout on Thursday, and then a long run on Sunday. But along the way, we switched to a nine-day training cycle that looks something like this:

       Sunday: Long, 18–20 miles

       Monday: a.m.: Easy, 12–14 miles; p.m.: Easy, 4–6 miles

       Tuesday: Same as Monday

       Wednesday: Tempo run, 8–12 miles

       Thursday: Same as Monday

       Friday: Same as Monday

       Saturday: Track, 5 miles’ worth of speed (20 seconds faster than marathon pace)

       Sunday: Same as Monday

       Monday: Same as previous Monday

The training mileage for a runner in the Elite Program remains fairly steady all year. For example, when I train for a marathon, my weekly volume ranges from 110 to 140 miles per week; when I am preparing for shorter races, my volume is still 100–120 miles per week. Within this mileage, traditional long runs every week are not always necessary. Since the volume of the easy days is between 12 and 14 miles, or 1:18–1:35 in terms of time, runners gain many of the same desired aerobic adaptations for marathon performance as a regular long run would offer. This high mileage makes the nine-day cycle particularly advantageous because it allows for adequate rest while still working all the systems that are important to marathon development.

Weekly volume. In looking at the example of a nine-day training stint in the Elite Program, you may notice that the mileage is significantly higher than in the other training plans in this book. While the Advanced Program peaks at around 70 miles per week, a male runner following the Elite Program will reach 120–140 miles per week and female elites hit 120–130 miles per week. When it comes to the elite training, there are a number of factors built into the plan that make such high mileage tolerable and productive.

The first factor is time. We aren’t referring to 24 hours in a day or seven days in a week, but rather the years of previous training that have slowly allowed for an increased volume of mileage. While most runners entering the development program aren’t running more than 100 miles per week, the majority of them are logging 80–100 miles. The increased mileage makes the nine-day cycle especially important because instead of asking a 22-year-old runner to jump into 120-mile weeks with three hard workouts a week, the frequency of SOS workouts is cut to every third day, giving that runner the chance to increase volume through easy days. Sometimes the extra mileage hurts a runner’s performances initially, but over time, adaptations occur, leading to steady improvements.

The second factor concerns recovery. In addition to fitting in more mileage at easier paces, the nine-day cycle also allows for steady recovery between SOS workouts. Even with these extra recovery days, cumulative fatigue plays an important role in the Elite Program, but it is balanced with injury prevention. When the volume of an easy day reaches between 16 and 20 miles, that extra day between SOS workouts is necessary to provide added recovery. Although these days are classified as “easy” in the Elite Program, they are often run at approximately marathon pace. For example, during peak mileage of marathon training, easy runs are typically completed at a pace of 6:00–6:30 per mile and long runs are around 5:30–6:00 per mile. If marathon goal pace is 5:05 per mile, then the majority of runs are 25 seconds to 1:15 slower than that pace.

A third factor is the layout of the training segment. The Beginner and Advanced training schedules in this book have a clear break between weeks. First there is speed with an introduction to tempo runs. Then there is a clear shift to strength workouts as we move to race-specific workouts. The Elite Program builds differently. We don’t spend weeks doing tempo runs, long runs, or the other components, as we have already been doing these throughout the previous months. Rather those workouts are sprinkled in to maintain balance. Also, since we are training at a high level most of the time, we don’t require an 18-week training block. I personally feel that I race my best with a 12–14 week training block that includes a few weeks of returning to running, 8–10 weeks of high mileage and intense workouts, and then a few weeks of gradual taper. Anything longer, and I felt like I plateau and begin to become overtrained.

The other factors that make this higher-volume program manageable are the inherent benefits that go along with being a part of a structured training group like the Hansons-Brooks Distance Project. While all of the runners in the program have a job in some capacity (besides running), their schedules allow them to take naps throughout the week, in addition to getting 8–10 hours of sleep a night. Let’s face it: If you had the opportunity to take a two-hour nap a couple times per week, you’d probably be able to handle more weekly mileage too. The high mileage is also made easier by having running shoes from Brooks. Members of the Distance Project go through a lot of shoes when they are logging 140 miles per week; that steady supply of footwear eases the financial burden. Additionally, our athletes have the advantage of access to chiropractors, physical therapists, and other medical professionals who understand runners and the unique injuries and issues related to the sport.

SOS workouts. Along with a higher overall volume of mileage, the mileage contained within SOS workouts is also higher. This means that the volume of SOS mileage is proportionate to the overall training plan, whether you’re looking at the Beginner, Advanced, or Elite Program. By breaking down each SOS workout, you’ll see how similar the Elite Program really is to the ones we recommend in this book.

         The Long Run: After all of our preaching about the 16-mile long run, it may surprise you to discover that the runners following the Elite Program complete 20- to 22-mile long runs. When it comes down to it, however, it really isn’t about 16 miles or 22 miles, but rather the percentage of weekly volume and the time it actually takes to complete the long run. In a typical 120-mile week, a 20-miler represents about 16–17 percent of the weekly volume. For me, a 20-mile long run takes between 1:55 and 2:10, which falls well within the guidelines we have described. On the other hand, a 16-mile long run completed by athletes running 70 miles per week will account for approximately 23 percent of their total weekly volume. Typically, that 16-mile long run will take around the same two-hour duration, eliciting virtually identical metabolic and physiological adaptations despite the difference in actual miles.

         Speed Sessions: In the Beginner and Advanced Programs, the speed sessions total 3 miles of fast running. Generally you’ll be running around 50 miles per week when you do these workouts, so that means that speed will account for 6 percent of the weekly volume. Meanwhile, the absolute volume of a speed session in the Elite Program is typically around 6 miles. With a weekly volume of 120 miles, the percentage is 5 percent of the total weekly volume. Again, the principle is the same; speed represents a small percentage of weekly training while we focus on developing aerobic capabilities through sub-lactate threshold work.

         Strength Sessions: Strength sessions are a vital part of marathon development, regardless of the level of training. In the Beginner and Advanced Programs, these sessions include 6 miles of hard running to be completed during 55- to 70-mile weeks, accounting for 9–10 percent of weekly volume. In the Elite Program, strength workouts are usually between 9 and 12 miles, which is 8–10 percent of total weekly volume within a 120-mile week. Once again, absolute volume is greater, but the percentage of SOS mileage completed during the training week is proportionate across programs.

         Tempo Runs: At its peak, the 10-mile tempo run is about 15 percent of weekly volume in the Beginner and Advanced Programs. The Elite Program also includes 10-mile tempo runs, so this work makes up 12 percent of the weekly volume. The percentage here is slightly less as a result of the variations in the tempo runs that the elite runners complete; these will be discussed later in this appendix.

ELITE PROGRAM WORKOUTS

Over the years, a number of the workouts we assign to our elite runners have gained national attention. These workouts are unique to the Elite Program, and for the most part (like the Bread and Butter and The Simulator) shouldn’t be attempted by runners in either the Beginner or Advanced Programs. For most of these workouts, the volume is simply too high.

Long-Run Variations

         The Steady-State Effort: This is one of my personal favorites because it involves a high level of concentration, reduces boredom associated with repetitive training, and also stimulates important aerobic adaptations. I use this with runners who are experienced but can’t feasibly increase their mileage because of life’s other obligations and constraints. Scheduled well into training, when a runner’s fitness is established, this workout begins like any other long run. But then you’ll gradually increase the pace to about 30 seconds slower than goal marathon pace, and hold that speed for 50–75 percent of the run. By forcing your body to run at a significant effort, nearing the tipping point between using mostly fat and drawing upon those highly coveted carbohydrates, you stimulate your aerobic threshold. Because your body wants to conserve carbohydrates, it begins to adapt to that pace and maximize its fat-burning capabilities. Pacing precision is important here because if you go too hard, you’ll hit the wall prematurely, but if you run too slow, you’ll miss out on some of the desired effects. This workout is also a good mental exercise because it is a long, tough effort that requires an athlete to maintain focus for an extended period of time, just like the marathon itself.

         Last 3 GO!: Kevin and Keith came up with this variation to help us run fast on tired legs. As with other long runs, you maintain a moderate pace throughout the majority of the run. The difference comes at the end. When the going gets tough, the tough are forced to run faster. In this workout, you increase your speed to marathon pace or faster during the last 3 miles of the long run, right when your legs are the most fatigued. The point is to teach the body to run even when it is tired, pushing that breaking point farther and farther down the road. Physiologically, it puts an emphasis on recruiting intermediate muscle fibers and maybe even some fast-twitch fibers. This is an especially good workout for competitive marathoners because it simulates that point in a marathon when you’re digging deep and expending your last energy stores, but you’re still forced to keep moving forward. This one can be a great tool for advanced runners attempting to qualify for races or compete on a local level.

         The Depletion: I use this workout only once or twice during a marathon cycle because we coaches are big proponents of practicing marathon nutrition during long runs and this run abandons that practice. Some coaches strongly encourage runners to regularly avoid taking in fluids or carbohydrates on long runs because they believe it teaches the body to burn fat better. You aren’t, however, going to do that in a race, so nutrition intake needs to be practiced during the majority of long runs, with a couple of exceptions. This is where the Depletion run comes in. For this particular long run, pace is less important, and is slower than the other long runs because the runner doesn’t eat anything prior and ingests only water throughout. This workout is meant to burn through the majority of the glycogen stores, triggering the body to store more glycogen. Our runners who implement this workout use it as their last significant long run. When they enter the taper period immediately following the Depletion workout, the muscles have something to store as the glycogen-loading phase kicks in to replace those stores. Although this may not seem like a big deal, it can mean the difference between hitting the wall and busting right through it.

Tempo-Run Variations

         The Cutdown: This workout, between 10 and 12 miles, starts at a pace of 6:00 minutes per mile for the elite men in the program, which is within our easy range, and decreases by 10-second increments down to half-marathon pace. A typical cutdown workout looks like this: 6:00, 6:00, 5:50, 5:40, 5:30, 5:20, 5:10, 5:00, 4:50. This workout often feels easy at the beginning, but it becomes increasingly challenging with each passing mile.

         Five and GO!: The first half of this 10-mile tempo run is done at marathon pace and the second half hits either a designated faster pace, usually half-marathon pace, or is simply run as fast as we can go.

         The Simulator: This workout was first introduced into the Elite Program in 2006 as we prepared for the Boston Marathon. I clearly remember this because Kevin and Keith put out poster boards of Boston landmarks at their designated mile markers and Wellesley was marked with pictures of bikini models. It must have worked, because that year the team managed to finish in 4th, 10th, 11th, 15th, 18th, 19th, and 22nd places. This Simulator is 26.2 kilometers at marathon goal pace run on a course that represents the race for which you are training. If an athlete is preparing for the hilly TCS New York City Marathon, it is important to execute it on a similar course and not one that resembles, say, the flat Bank of America Chicago Marathon. Some of the “magical” qualities of this simulation are lost if the right terrain can’t be located. Besides providing a significant effort run at goal pace, the idea of this workout is to let you visualize the course, develop a plan for racing, and get a feel for what you want to do on race day. Including warm-up and cooldown, this workout tops out around 20 miles, and therefore should be approached with caution. If an athlete is logging low mileage, attempting this workout is a flat-out bad idea. Runners should try this only if they are putting in at least 100 miles per week and also have a course on which to properly simulate the goal race. The Simulator is generally done about four weeks prior to the goal marathon and is the first in a series of quite difficult workouts.

Strength-Workout Variations

         The Bread-and-Butter Workout: This 2 × 6-mile workout has been around as long as the Elite Program has existed and was the first of the Hansons’ training innovations to gain national attention. Quite similar to other strength workouts, the Bread and Butter Workout is scheduled for 10 days after the Simulator. After a warm-up, the first 6 miles are run at 5 seconds faster than goal marathon pace, followed by 10 minutes of light jogging. Then comes the second 6 miles, which are run 5–10 seconds per mile faster than goal pace. Success in this workout has also typically led to optimal marathon performances. Completed less than 3 weeks before the big day, the Bread and Butter Workout marks the beginning of the taper portion of the Elite Program. While there are still other workouts and mileage volume remains fairly high, the hardest work is complete. From this point until race day, the emphasis is on smart training, fitness maintenance, and recovery.

THE THREE TWO RULE

In addition to all of the above training principles, Kevin and Keith have one very strict rule they require all of the Elite team members to follow: the Three Two Rule. Basically this rule states that no runner in the program can run more than three marathons every two years. The reason for this is that when runners start chasing marathon goals, they tend to fall into a never-ending cycle of spring and fall marathons. Athletes often end up abandoning certain training elements, speed work in particular. By upholding this rule, the runners in the Hansons-Brooks Distance Project are encouraged to spend whole seasons focused on improving leg speed, which will ultimately aid in marathon performance. The same goes for runners adhering to our other training programs; if you are stuck in a cycle of poor marathon results, try dedicating a segment of your year to working on 5K and 10K racing and you’ll come back to marathon training refreshed and ready to break through that plateau.

SAMPLE TRAINING LOG FOR ELITE PROGRAM

The following program (Table A.1) is a log of my training for the 2011 Rock ’n’ Roll San Diego Marathon, from February to June. While this is tailored to my individual needs, it is a typical training program for a veteran runner who is part of the Hansons-Brooks Distance Project. The only real difference in what our elite women runners do relates to pace as they also run 120 or more miles per week. You’ll notice that there are no big secrets when it comes to training an elite runner. In fact, the principles used are the same for everyone.