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High-freedom – High-responsibility training schedules

Are you ready to run your best half, full or ultra marathon? I suggest the principles to follow rather than telling what you should be doing all the time. Maybe your legs are tired and you need to give yourself more rest.

I’m an accomplished Boulder running coach and specialized marathon coach with over 30 years of experience. As one of Boulder’s most versatile personal trainers, I design online training schedules, provide follow-up/support and give ‘hands-on’ fitness workshops that get the results you really want. I start by getting to know the way your mind, body, and schedule work best. Then I help you set up a healthy lifestyle and make sure you connect with more of the right people.

The word recover…

means both ‘to regain health’ and ‘to regain balance.’

 There have always been extraordinary runners like 2018 Boston Marathon Champion, Yuki Kauwachi who defy conventional beliefs regarding recovery and human performance. How do they recover to run so fast, so often? There is no simple explanation. On the contrary, ordinary people often make the mistake of racing too frequently without adequate recovery from hard efforts, and consequently, fail to regain the good form and fitness they had built up through training. They invariably suffer for it either by injury, disillusionment, or worst of all, giving up on running altogether. The inherent risk of these pitfalls increases markedly when you are running races at a pace and/or distance beyond your comfort zone. – Art

What’s your perfect distance?

  • Initial goal-setting consultation
  • Form & fitness assessment
  • Workout log & schedule
  • E-mail follow up & support

What’s your perfect distance?

Half Marathon Plans
per 12 weeks

Race Strategy: Know your 10K Pace

The beauty of the half-marathon attracts marathon runners because of its ease of recovery and classic road racers because of its role as a springboard to the full marathon. But the half marathon (at 13.1 miles) is perhaps even more relevant to the 10K (at 6.2 miles) than the marathon (at 26.2 miles).

Whether you’re a weekend warrior racing on the backroads of Boulder or a world record contender in Denmark, training at 10K pace works wonderfully well for the half-marathon. 

Some coaches advocate running 10K races at planned half-marathon pace, but that’s way too easy for a race. You can go ahead and do it on your own at some point during your build-up period. Running my best 10K pace for 5-10 minute work intervals with my form and breathing totally under control is my favorite workout for making half-marathon pace feel slightly faster and easier to sustain.

Running a few 10K races or time trials during the eight weeks before an important half-marathon can be excellent for your preparation too,  but no less than two weeks before the event please, so your neuromuscular system can hold the good form and fitness you’ve gained from those hard efforts.

Most well-trained half-marathoners will run around 15 seconds per mile slower than 10K pace for 13.1 miles, as long as they don’t start too fast and they hold a relatively even pace throughout the race. Starting the race too fast will inevitably result in paying for that enthusiasm in the later stages.

If you’d like to try this approach as part of a new training routine that works best for your mind, body, and schedule, contact us about payment options.

Marathon Training Plans (includes Ultras)
per 16 weeks

It all Comes Down to the Concept of Quality over Quantity

Most runners measure their training by the number of miles run rather than how those miles are run. We’ll prioritize the workouts that give you the most satisfaction rather than overwhelm you by squeezing in everything you think you should accomplish.

One common marathon mistake is carrying out too many high mileage runs in the 4-week period before race day. For the average runner, to have healthy rested leg muscles capable of achieving the marathon distance, it’s better to ‘go long’ every 2-3 weeks (rather than weekly) and to complete the last long run at least 4 weeks before the race. By promoting better recovery while still enhancing the ability to run marathon type distances, you can gradually increase the duration of this effort to 21 miles, 10 of which are covered at your marathon race pace.

On alternate weeks you can relax more with some ‘best-easy’ paced runs of 12-16 miles. Then 8 weeks before the marathon you can try something special – a ‘speed-endurance run’ where you finish the last hour of a 16 miler close to your 1/2 marathon race pace. Be very careful with these runs! Make sure your form and breathing are totally under control. It’s fine to slow down while you figure things out.

No more tight, monotonous shuffles where your stride length gets compromised and your nervous system goes flat. The variations we create with these weekly runs are limitless and adding some zip to your Sunday run periodically is sure way to flush the lactate out of your legs and boost your race-day fitness.

If you’d like to try this approach as part of a new training routine that works best for your mind, body, and schedule, contact us about payment options.

Note: Each program will also include regular trail running as an integral part of your race prep, in order to incorporate terrain variety, proprioception benefits, and helpful surface relief to stay healthy and happy during your ramp-up.

"A good training plan is much more than planning or splits. It's a basic way to express your individual freedom." - Art
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