WHILE SMALL REVISIONS have been made over the years, the training plans in this book are very similar to the first programs Kevin and Keith developed in the 1990s. When the brothers set out to create these plans, now collectively dubbed the “Hansons Marathon Method,” they did so with average runners in mind, hoping to give them an alternative to the status quo programs already in existence. Since that time, thousands of runners have used our programs and found great success, a testament not only to Kevin and Keith’s coaching know-how, but also to the programs themselves. Having been utilized many times over, the Hansons Marathon Method has withstood the test of time, while a laundry list of other training methods have come and gone.
In this chapter you will find our Beginner and Advanced Programs, as well as the Just Finish Program. Read through each to decide which might be the best fit for your experience and ability level. Miles logged, training history, goals, and race experience are all primary factors in making the decision. Whatever program you choose, following it faithfully will help you reach your marathon goals as so many others have over the past two decades since the Hansons Marathon Method came on the scene.
The Just Finish Program might be for you if:
Your goal is to finish (i.e., you’re less interested in performance)
You are a new runner
You have never run a marathon
You have no experience with running workouts (such as the SOS days)
You desire a simple but effective plan to get you to the finish line
When Kevin and Keith first developed the marathon programs, the idea of the average person running a marathon for fun was still relatively novel. From 1990 to 2014, the number of people running marathons has more than doubled. And it isn’t just the number of people running marathons that has changed. The demographic has widened significantly, from a small, elite portion of the running population to a far broader spectrum of people of all ages, abilities, and goals. We have been thrilled to see this change. And it got us thinking about how we could ensure that the Hansons Marathon Method included this wider range. We asked ourselves: How can we take our method and philosophy and tailor it to people who are running to raise money for a charity that means the world to them or to the person who is simply looking to cross a long-term goal off a bucket list? With this in mind, we took the structure of the Beginner Program and used that as a template for our Just Finish Program (Table 4.2), which is designed for someone whose main goal is simply to get across the finish line, rather than being focused on a particular time goal. The Just Finish Program won’t let you off easy, though! You still have to put in the work.
We started by thinking about what presents the biggest hang-ups to marathon training for people who might not consider themselves runners. For many people, the time factor involved in training is a barrier. To be honest, that is an issue for all marathoners, and I don’t think we can ever truly get around that. As you will see, the Just Finish Program asks you to run several days a week, similar to the Beginner and Advanced Programs, but the mileage is significantly less. Another key difference to these miles is that they are less intense than in the other two programs, with a slow, careful buildup. Why? In my experience, it is not mileage that usually gets us hurt, but rather the intensities at which we run. Our aerobic system develops much faster than our bones and tendons, so it is easy to push harder than what our structural components can handle. With that often comes an Achilles’ tendon injury, shin splints, or a stress fracture. In the Just Finish Program, we control the buildup of mileage for you. We also control the intensity, by prescribing easy runs throughout the program. A common mistake for new runners is thinking that they have to run fast. Hopefully, after our discussion of easy running in Chapter 3, you know that running easy and at a conversational pace will allow you to develop the vast majority of the components you need to cover the marathon distance.
When I’ve worked with new athletes running for their chosen charity, I found that many of them were not interested in running repeats on the track or suffering through strength workouts. They simply wanted to go run. And for most of those folks, this makes perfect sense because they are not trying to do anything but complete the marathon distance. So why make it more complicated or intimidating than it needs to be? If someone following this program gets bitten by the running bug, then the Just Finish Program serves as a perfect entry platform and that person may naturally gravitate to adding different components. But when it’s the first program a runner is following, too much extra stuff can be overwhelming and a turnoff. Those are the last things we want to do to a new person attempting a very big race.
This program was designed to offer a lot of freedom. The intent is to get you to build your general endurance through a steady, but tolerable, increase in weekly mileage. With that said, there are a few key points regarding how to approach this program:
Run at an easy conversational pace for the majority of runs. Your goal is to build the amount of time you can run without stopping. The key to building endurance is time spent running as your first priority. Intensity is secondary.
If you feel like running hard, then run hard. Just make sure the next day is relaxed and easy.
This is not a walk/run program. Walk breaks are permitted, as long as it’s a teaching opportunity—as in, teaching yourself that you aren’t ready for that pace yet.
You should be able to handle 10 miles per week of running when starting this program.
The Just Finish Program offers newer runners the avenue to train properly for a marathon, while not having to worry about the extras that they may not be ready for or interested in.
The Beginner Program
The Beginner Program might be for you if:
You are a performance-minded runner
You have a certain time goal in mind
This is your first marathon but you have experience racing other distances
You are interested in moderate to higher mileage
You have marathon experience, but are new to structured (SOS) training
The Beginner Program (Table 4.3) starts the runner at 15 miles per week and builds to the upper 50s during peak weeks. While the program includes the word “beginner” in the name, we have recommended it to many runners who have previously tackled the 26.2-mile distance. If you have experience with the marathon but have only trained with a minimalist-type program, then the Beginner Plan may be the logical next step in your training. Or perhaps you have never run high mileage, such as is prescribed in the Advanced Program. If so, the Beginner Program may be the best fit. One thing is certain: The marathon isn’t something to treat lightly. A person who has never run a race before or even trained consistently should consider starting with the Just Finish Program to build up mileage and their readiness to take on the more rigorous schedule of the Beginner Program.
The initial five weeks of this program are designed to simply build weekly mileage. It’s all about time on your feet and miles logged. The best way to bank mileage safely is to reduce intensity (no SOS workouts) and spread a moderate amount of mileage over a number of days. It is during those first five weeks that the body adapts to the stress of regular training, preparing it for the next phase. If you are already logging weekly mileage closer to the third or fourth week of training when you come into this training plan, just keep doing what you are doing and let the training program catch up with you.
Following the five-week base phase, we begin to turn up the heat, or rather, the intensity. You will notice two additions: speed and tempo. The speed workouts are executed at 5K or 10K pace (refer to Chapter 3 for specific workouts). These workouts include 12 × 400-meter repeats, 8 × 600-meter repeats, 6 × 800-meter repeats, and beyond. We throw different types of workouts at you to keep things interesting and get the desired physiological adaptations. While the total mileage that will be run at these faster paces equals 3 miles, the total mileage for the day will be greater once you add in the recovery intervals and a warm-up and a cooldown. Typically we instruct marathoners using this schedule to warm up and cool down for 1–2 miles. This remains one of the most important parts of training, as warming up and cooling down help to boost performance and speed the recovery process following workouts.
Some will question why the speed-oriented training block is scheduled prior to other phases, such as strength. In addition to the important physiological adaptations that occur as a result of speed training, it gives you an excellent opportunity to establish a baseline. If you do not have any idea what pace you should be shooting for in the marathon, complete several speed workouts and you will soon find out. If you have never run a 5K (or haven’t done one in the recent past), much less a marathon, we encourage you to sign up for a 5K or 10K race following the base and speed phases. This will assist in determining an appropriate training goal for the more marathon-specific training block that is approaching in the coming weeks.
Another reason speed workouts are important is that they provide variety in training. While the higher-mileage weeks may appear daunting initially, we break up the miles into easy running, fast running, recovery intervals, and warm-ups and cooldowns. But it adds up fast: Before you know it, you have a significant number of miles in the bank, all of which will provide payouts on race day. Also, speed workouts make great dress rehearsals for the strength sessions. They allow you to make mistakes and learn lessons about pacing and recovery early on before starting those important marathon-specific strength workouts. Lastly, speed workouts help a runner develop supreme mental toughness. For those who are accustomed to lacing up their shoes and heading out the door for the same 30–60 minute jog each day, speed workouts provide new challenges for both the mind and body. These sessions force you to run at a higher-intensity pace for a longer period of time, drawing you out of your comfort zone and into new territory. Remember, the only way to improve fitness is by bumping it up from the bottom; each time you step slightly out of your comfort zone, your body responds to the new stimulus. When you learn to tolerate discomfort for longer and longer durations, the payoff is multifold: You gain speed, discover your true potential, and become comfortable with higher-intensity training. What’s more, you also develop a higher anaerobic threshold and aerobic capacity without ever training beyond VO2max and risking injury.
Around the time we add speed to the training schedule, tempo workouts also come into play. Assisting in self-regulation and pacing, tempo runs are to be completed at goal marathon pace. Look at the first week on the plan that includes a tempo run and notice it reads, “Tempo 5 miles + WU and CD.” This means that the tempo run is 5 miles at goal marathon pace, and, like all SOS workouts, it also includes a warm-up (WU) and cooldown (CD). Just as we recommend before and after speed workouts, you should complete a 1–2 mile warm-up and cooldown. In the end, although the tempo run itself may be 5 miles, the total mileage will be closer to 7–9 miles. As the tempo distance increases, these workouts total somewhere in the neighborhood of 12–14 miles, 10 of which are at goal marathon pace. You may be surprised by the ease with which you complete the first few tempo runs. In fact, runners who are accustomed to lower weekly training volume often tell us that marathon pace is actually slower than what they run on their easy days. This is because many of these runners are running very few miles, thus allowing all mileage to be completed at a faster pace. Since they are only training a couple days during the week, they are running faster than they should because they always feel fresh. If you find yourself in that camp, you’ll discover that these paces typically slow on their own as weekly mileage increases.
Once you have begun to master speed and tempo, you approach the more marathon-specific training. At this point, the speed workouts give way to strength workouts and the tempo runs become much longer. The long runs also peak in mileage and the weekly volume is at its highest. We won’t sugarcoat this phase; it is difficult, and you will be tired. You’ll find that strength workouts are similar in structure to speed sessions, with the main differences being volume and pace. While speed workouts totaled around 3 miles with the speed at a 5K–10K pace, strength workouts hit 6 miles and are completed at goal marathon pace minus 10 seconds per mile (also stated as MP minus 10). For instance, if your goal marathon pace is 10:00 minutes per mile, your strength workout pace will be 9:50 per mile. For exact speed and strength workouts, refer to Chapter 3.
As we suggested, this final section of SOS training is meant to be difficult and leave you feeling somewhat drained. Remember, though, that you’ve adhered to the principle of cumulative fatigue all along, so your body will be accustomed to handling new challenges on tired legs. Of course you do not want to enter this section overtrained. If you ran the previous blocks too hard, you won’t have any fuel in the tank to tackle strength sessions. Through this section of training, the improvements will come from the larger weekly volume, which is why it is particularly important to stick to the paces we advise. Running too fast during high mileage weeks is sure to leave you injured or burned out.
You’ll notice that the long runs are consistent in their placement throughout the program, although they become longer as you get further into training. It is this aspect of the program, the long run, that sparks the most questions, in particular about the progression and frequency of the long runs, which are scheduled on Sundays. We begin by gradually bringing you up to a 10-mile long run, increasing that Sunday run by no more than 2 miles from one week to the next. These increases are proportionate to the weekly mileage that is scheduled (the long run accounts for about 25 percent of your week’s mileage). As the tempo runs begin to increase, so too do the long runs. For instance, during a week with a 15- to 16-mile long run, there is also a tempo run of 8–10 miles, but with warm-up and cooldown, that day will also total close to 15 miles. The reason we have a 15- to 16-mile long run one week and a 10-mile long run the next week is to accommodate those longer tempo runs. Without this adjustment, you’d essentially end up doing three long runs every eight days for more than a month, throwing off the balance of training and increasing your risk of injury. By doing a more traditional higher-mileage long run every 2 weeks, your body learns to handle the larger volume, while still running at least one run per week of significant distance.
The icing on the marathon training cake is the easiest section of the program: the taper. After all that hard training, the body is fatigued. There may have even been moments when you wondered if you’d even complete the training. The purpose of this last block is to finally let the body recover from the previous 16 weeks of training, all while maintaining the fitness that was gained. While we don’t want you feeling fresh during the majority of training, the opposite is true during these last 10 days before the big race. Even still, you shouldn’t completely abandon training, since it is important to maintain a balance between recovery and fitness. This is your time to get a little rest but also hold on to all those positive adaptations your body made up to this point.
Why the big jump in mileage from week 5 to week 6?
You will notice in the Beginner Program that there is a significant jump in mileage between weeks 5 and 6. In week 5, the schedule calls for approximately 25 miles, while week 6 calls for about 41 miles.
The major difference between the two weeks is that you begin your SOS days in week 6. You also lose your Monday “rest or crosstrain.” If this gap feels too significant, we recommend substituting an easy run of 4–5 miles (6–8 km) on Monday. Also, on the Tuesday of week 6, you can consider doing 8 × 400 instead of 12 × 400. That will save you another 2 miles. With that combination, you bring week 5 up to about 29 miles and bring week 6 down to 38, cutting the difference from 16 to 10 miles—a more manageable number for some runners. The key is to watch your intensities as you start SOS days. At this point you are really fresh and it will be easy to push too hard. Remember, with cumulative fatigue, it will all slowly add up, so what feels good now may be the breaking factor in a couple months!
The Advanced Program might be for you if:
You are a performance-oriented runner
You have marathon experience
You have experience running higher mileage
The Advanced Program (Table 4.4) is best suited for runners who have completed at least one previous marathon. However, it is important to consider your experience. If your past training has involved low weekly mileage plus a high-mileage long run, as suggested by many training programs, you may need to make some adjustments to the Advanced Program. Runners who are used to lower mileage may struggle with the Advanced Program due to its more aggressive structure and higher volume. On the other hand, a runner who has never completed a marathon but is accustomed to 50-plus miles per week will likely thrive using the Advanced Program.
The Advanced Program differs from the Beginner Program in several ways, the most obvious being weekly mileage. From the very first week, the Advanced Program doles out more miles, and it continues to follow that trend throughout. While we coach beginners to hit around 50 miles in their peak weeks, advanced marathoners are instructed to reach just over 60 miles. It is important to note that the increase in mileage doesn’t come from an increase in SOS workouts but instead from ramping up the distance of weekday easy runs. Remember that the easy runs provide a strong stimulus for aerobic development through mitochondrial growth and development, muscle-fiber recruitment, and the enhancement of fat use. These benefits are all garnered without the stress that comes along with harder running.
You will also find that SOS workouts begin earlier in the Advanced Program. In the Beginner Program, the runner starts with a base-building period that consists of all easy running, but in the advanced training plan, speed workouts begin the first full week and tempo runs the second full week. In the early implementation of speed in the Advanced Program, Kevin explains, “often, a person using the Advanced Program is running multiple marathons a year. When they do this, they tend to neglect some aspects of training, especially speed.” We see this happen at every level, all the way up to the elite ranks. When plans include running several marathons a year, it is easy to fall into the trap of focusing solely on tempo runs and long runs, as a runner is constantly preparing for that next big race. By injecting speed into the Advanced Program early on, the experienced marathon runner can work on one of the most common marathon weaknesses. The other group of advanced marathoners we encounter are those who want to race shorter races in the summer and then a marathon in the fall. While the beginner needs to spend the majority of his or her time increasing overall endurance, this isn’t necessary for the advanced runner. By incorporating a slightly longer speed segment and forgoing the high volume of base mileage that the beginner completes, both groups of advanced runners benefit. The speed either helps prepare runners for the shorter races they want to run or helps them work on their weaknesses in the speed department.
To get into speed workouts, follow the sequence provided in Chapter 3. Begin with the 12 × 400 workout, then the 8 × 600s, 6 × 800s, 5 × 1000s, 4 × 1200s, and finally the 3 × 1600 workout. When you get to this point, you will have four weeks speed left. At that point, work back down the pyramid and do the 4 × 1200s, 5 × 1000s, 6 × 800s, finishing the last week of the speed segment with the 12 × 400 workout.
In addition to the earlier implementation of speed workouts, the Advanced Program also differs in its prescription of tempo workouts. While the Beginner Program jumps from a 5-mile tempo run to an 8-mile tempo run, the Advanced version steadily increases in 1-mile bumps: 6, 7, 8, 9, and 10 miles. This is because improvements will come faster for a beginner than they will for a veteran. Consider this: A 6 percent improvement for a 4:00-hour marathoner would mean a 3:45 finishing time. However, a 6 percent improvement for a 2:45 marathoner would yield only a 2:35. While the percentage may be the same, the faster runner will see fewer minutes shaved off the overall time. As a result, the advanced runner needs to spend more time on specific areas of training to maximize benefits.
There are also noticeable differences between plans when it comes to the long run. While the Advanced Program still doesn’t bring a runner beyond 16 miles, the structure and buildup are distinct. For instance, a 10-mile run in the Beginner Program is labeled as a long run, but in the Advanced Program it is an easy run. Table 4.1 clearly shows that a 10-mile run for a beginner is more significant than for an advanced runner.
You may be wondering why a long run is done only every other week in the Advanced Program. As with the Beginner Program, we don’t want you to do a Sunday long run, a tempo run that totals 16 miles with warm-up and cooldown, and then another Sunday long run all in the span of eight days. It is important to strike a delicate balance among the various elements of training, and too much long running takes away from other important components.
Training Program FAQs
In our training clinics, we encounter many of the same questions regarding marathon preparation, year after year. We all have similar fears, apprehensions, and questions when it comes to taking on a new challenge, such as a marathon. As coaches, we have learned through the years how to best answer those questions, usually sending runners away feeling more confident about being able to fit in all their training and do it successfully. Consider the following most frequently asked questions. For more detailed information on schedule modification, see Chapter 5.
What if I want to switch days around?
We understand that running sometimes has to take a backseat to work and family events. While we hope you can bump marathon training up the priority list for 3–4 months, it is not realistic to expect it to be at the very top. As you may have noticed, SOS days are scheduled for Tuesdays, Thursdays, and Sundays. If you are not able to complete a workout on the day it is prescribed, it is OK to switch days around to accommodate your schedule. If you decide to do this, however, we want to make sure that the switch makes sense. For instance, speed workouts are on Tuesdays in our schedules. If you know that you are always going to struggle getting those workouts in on Tuesdays because of meetings, kids, or other commitments, change all your speed workouts to Mondays. You should also move back other workouts, doing your long runs on Saturdays instead of Sundays, and so forth. This keeps the schedule consistent and merely shifts it back, thereby avoiding any alterations in the training itself. The goal is to avoid putting in back-to-back SOS workouts as much as possible, as the aim is cumulative fatigue, not reaching the point of no return. If you find yourself in this situation, move your SOS days around to allow for an easy day or an off day in between each.
Below are two popular alternatives that we have used to help people fit in all of their training when the standard plan doesn’t fit. These both also allow for a touch more recovery. The first combination looks like this:
Monday: Easy
Tuesday: Speed or strength
Thursday: Friday’s easy run
Friday: Tempo
Saturday: Easy
Sunday: Long
This combination switches Thursday and Friday, allowing two days of recovery between the intense speed or strength and the demanding tempo run. For some, this may be more important than the recovery between the tempo and the long run.
The second option is a little more involved:
Monday: Speed/strength
Tuesday: Monday’s easy run
Wednesday: Off
Thursday: Tempo
Friday: Easy
Saturday: Long
Sunday: Saturday’s easy run
This alternative often appeals to runners who want their Sunday to be less run-focused. With this shift, they can get a long run in, but still manage their other commitments. Either one of these combinations is also excellent for the masters runner who wants a little extra time to recover between intense sessions, but still wants to get everything in.
What if I want to run more weekly mileage?
Many runners assume if they want to increase weekly mileage, tacking miles onto the long run is the obvious choice. But tinkering with the long run is the last thing you should do. Kevin contends, “If you’re looking to add mileage, increase the easy days to 10 miles or more, rather than increasing long runs dramatically.” He also notes that another way to add mileage is simply to run easy on your scheduled off day. Looking at a typical week, here are some suggestions as to where you can easily add mileage:
Monday: Increase run by 1–2 miles (1.5–3 km)
Tuesday: Maximize warm-up and cooldown to 2–3 miles (3–5 km) each
Wednesday: Add a 30–60 minute recovery run
Thursday: Same as Tuesday
Friday: Same as Monday
Saturday: As originally scheduled
Sunday: Do all the above first, then increase the long run, but be mindful to stay within the 25–30 percent of volume and under ~3 hours in length parameters.
What about double runs? We suggest you only add doubles once you are averaging about 12 miles per day. For instance, if you are running 10 miles per run on your easy days, plus workouts and a long run, then you can consider adding a second run to increase mileage. However, if you aren’t already getting supplemental training in, such as strength and flexibility, then I would suggest considering adding those instead of extra runs.
Remember, your fitness must respond positively to this. If you start adding mileage and your paces start slowing and you feel like you are on the edge of staying healthy, then back off some of the mileage and see how you respond. Ensuring you are recovering and are structurally capable of handling the training are more important than just logging miles.
What if I want to race during the training program?
While we generally don’t favor racing much during marathon training, sometimes it becomes necessary. The beginner often needs to complete a 5K or 10K race to establish a baseline for the SOS workouts. Other times, a longer race is needed to help pinpoint a specific marathon goal time. In either case, the alteration in the schedule involves replacing the midweek tempo run with an easy day that was originally prescribed for the weekend. You will want to pick the week of your midschedule race strategically, and you will need to make adjustments to the Hansons plan prior to that race. For details on savvy schedule modification for mid-program races, see Chapter 5.
Because some scaling back or scratching of SOS days is required, you can see why we don’t encourage a lot of racing during training. A midschedule race means adjustments to the planned schedule, and over time that means we aren’t training for our goal race. Rather, we are using races to get into shape and filling in other training where we can.
How much should I warm up and cool down?
Traditionally we recommend a 1.5-mile warm-up and cooldown before and after hard workouts. For most beginners, this is 15–20 minutes. More advanced runners looking for an easy way to increase weekly mileage may benefit from increasing both the warm-up and cooldown to 2–3 miles.
What if I want to take a day off because I feel tired?
If this is the case, you should first determine whether you are injured or simply fatigued. If you are injured, you’ll want to consult a coach or physician on what course of action to take. But do know that in training, we all experience various aches and pains. In fact, many runners just don’t feel that great when they’re logging lots of miles and running hard. Feeling somewhat worn-out is a normal and necessary part of the process. If you find you are getting tired, make sure your easy days are truly easy and you aren’t cheating your SOS paces down.
If you are tired but still running strong and hitting your desired paces, then that is cumulative fatigue. However, if you are feeling worn down, on the verge of illness, and paces are starting to suffer, then that is the onset of overtraining. In that case, you should reassess your goals and take a look at your paces. Often, the goal pace might be fine, but a runner is simply running too fast on a regular basis, especially with easy days. If so, scale back your paces and even take a few days easy to see if you bounce back. At this stage, it’s key to look at how well you are recovering. If you are stressed out from work and getting four hours of sleep per night, then that may be the source of your problem. I encourage looking at all facets of what is happening in your life before assuming that it is the training.
What if I don’t have time to do the whole workout?
This can become an increasing problem as the tempo runs get longer and the strength workouts begin because, at this point, training tends to require more of your time. If there just aren’t enough hours in the day, do what you can. Remember, something is always better than nothing. If you have a 10-mile tempo run on the schedule but have time for only 6 miles, then do 6 miles. You’ll certainly garner greater benefits from a 6-mile tempo than nothing at all. And if all you can get in is a 30-minute easy run, then get it in. Don’t stress over what you can’t control, but also don’t use a chaotic day with a scheduled workout as an excuse to skip exercise entirely. Even if you weren’t training for a marathon, this is good for your overall health and well-being. I’ve done some of my best problem-solving on a 30-minute run sandwiched in between projects and meetings.
See speed workout pace charts and tempo workout pace charts. Weekly mileage includes a 1-mile (2-km) warm-up and cooldown for Speed, Strength, and Tempo workouts.
See speed workout pace charts and tempo workout pace charts. Weekly mileage includes a 1-mile (2-km) warm-up and cooldown for Speed, Strength, and Tempo workouts.
See speed workout pace charts, strength workout pace charts, and tempo workout pace charts. Weekly mileage includes a 1-mile (2-km) warm-up and cooldown for Speed, Strength, and Tempo workouts.
See strength workout pace charts and tempo workout pace charts. Weekly mileage includes a 1-mile (2-km) warm-up and cooldown for Speed, Strength, and Tempo workouts
See strength workout pace charts and tempo workout pace charts. Weekly mileage includes a 1-mile (2-km) warm-up and cooldown for Speed, Strength, and Tempo workouts.
See speed workout pace charts and tempo workout pace charts. Weekly mileage includes a 1-mile (2-km) warm-up and cooldown for Speed, Strength, and Tempo workouts.
See speed workout pace charts and tempo workout pace charts. Weekly mileage includes a 1-mile (2-km) warm-up and cooldown for Speed, Strength, and Tempo workouts.
See speed workout pace charts and tempo workout pace charts. Weekly mileage includes a 1-mile (2-km) warm-up and cooldown for Speed, Strength, and Tempo workouts.
See speed workout pace charts, strength workout pace charts, and tempo workout pace charts. Weekly mileage includes a 1-mile (2-km) warm-up and cooldown for Speed, Strength, and Tempo workouts.
See strength workout pace charts and tempo workout pace charts. Weekly mileage includes a 1-mile (2-km) warm-up and cooldown for Speed, Strength, and Tempo workouts.
See strength workout pace charts and tempo workout pace charts. Weekly mileage includes a 1-mile (2-km) warm-up and cooldown for Speed, Strength, and Tempo workouts.