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Advanced Base Building Program (by Jacob Sears) This base building program works soley on the notion of putting in miles--building your endurance over 12 weeks, so that you'll be ready for any distance. All runs should be done a very relaxed "conversation" pace. The am/pm runs should be at least 6-7 hours apart. This program is NOT intended for the beginner. The runner who would benefit most from this program is the seasoned marathoner. You should already be comfortable running 70k a week. Good luck and happy base building! Week 1/12 Week 2/12 Week 3/12 Week 4/12 Week 5/12 Week 6/12 Week 7/12 Week 8/12 Week 9/12 Week 10/12 Week 11/12 Week 12/12
7k/10k From here, you can now start a program anywhere from 6-18 weeks of marathon specific training by adding speed work, tempo, hills, pace, lactic and kick exercises. Keep in mind that all these runs are done slowly. Once you've built this base, you'll be more than ready to hammer a marathon, and do it fast. This is the same program that I'll use for Boston, followed by another program with lots of tempo, speed and hill work. Good luck!! Jacob. |
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