0A

ndre

wR

eeve

s

24th

Nov

embe

r 201

4

And

rew

Ree

ves

SER

PEN

TIN

E M

AR

ATH

ON

SEM

INA

RPa

rt 1

: The

Tra

inin

g

0A

ndre

wR

eeve

s

SER

PEN

TIN

E M

AR

ATH

ON

SEM

INA

R

1.In

trod

uctio

ns2.

This

will

be

post

ed o

nlin

e –

no n

eed

to w

rite

3.Fe

el fr

ee to

acc

ess t

eas a

nd c

offe

es a

nd e

at (q

uiet

ly)

4.A

sk sp

ecifi

c ex

plan

ator

y qu

estio

ns a

s we

go, b

utke

ep g

ener

al q

uest

ions

unt

il Q

&A

sess

ion

at e

nd5.

Lots

to g

et th

roug

h...

0A

ndre

wR

eeve

s

SER

PEN

TIN

E M

AR

ATH

ON

SEM

INA

RA

GEN

DA

1.D

o Y

ou R

EALL

Y W

ant t

o do

Thi

s??!

!2.

Targ

et S

ettin

g (a

nd A

djus

ting)

3.Th

e Key

Ses

sions

4.Bu

ildin

g U

p th

e Mile

s Saf

ely5.

Man

agin

g Ill

ness

and

Inju

ry6.

Rac

e Pra

ctice

7.Ta

perin

g fo

r Suc

cess

8.Th

e Rac

e and

Wha

t to

Expe

ct9.

Post-

Rac

e Rec

over

y

Part

1

Part

2

0A

ndre

wR

eeve

s

SER

PEN

TIN

E M

AR

ATH

ON

SEM

INA

RA

GEN

DA

1.D

o Y

ou R

EALL

Y W

ant t

o do

Thi

s??!

!2.

Targ

et S

ettin

g (a

nd A

djus

ting)

3.Th

e Key

Ses

sions

4.Bu

ildin

g U

p th

e Mile

s Saf

ely5.

Man

agin

g Ill

ness

and

Inju

ry6.

Rac

e Pra

ctice

7.Ta

perin

g8.

The R

ace a

nd W

hat t

o Ex

pect

9.Po

st-R

ace R

ecov

ery

Part

1

0A

ndre

wR

eeve

s

“Mor

e pe

ople

run

in th

e Lo

ndon

Mar

atho

n th

an in

the

1,50

0m fo

r the

who

le o

f Eur

ope

in o

ne y

ear–

yet i

t is t

he w

orst

train

ed fo

r dist

ance

of a

ll”

(Fra

nk H

orw

ell,

12 T

hing

s You

Sho

uld

Kno

wA

bout

Mar

atho

n Tr

aini

ng)

DO

YO

U R

EALL

Y W

AN

T TO

DO

TH

IS??

!!

0A

ndre

wR

eeve

s

HO

W D

O M

OST

RU

NN

ERS

PER

FOR

M?

IS T

HER

E A

NY

THIN

G T

O L

EAR

N?

405060708090

4050

6070

8090

Age

Gra

ded

Mar

atho

n(%

)

Age

Gra

ded

All

othe

r CC*

(%)

Bette

r Per

form

ance

than

Oth

erC

lub

Cha

mpi

onsh

ip R

aces

Wor

se P

erfo

rman

ce th

an O

ther

Clu

b C

ham

pion

ship

Rac

es78

% o

f Ser

pies

unde

rper

form

ed in

the

Mar

atho

n (8

7/11

2)

*Exc

ludi

ng 1

km ra

ce w

hich

has

a fa

lse h

igh

age-

grad

ing

due

to d

ownh

ill c

ours

e

Wom

en v

sm

en??

0A

ndre

wR

eeve

s

âN

eed

to a

dapt

to fa

t bur

ning

whi

le ru

nnin

g (L

ong

Slow

Run

s)â

Nee

d to

pra

ctic

e ta

king

gel

s / sw

eets

/ wat

er in

trai

ning

â

Cor

rect

shoe

s (pr

onat

ion?

) & so

cks!

â

Imod

ium

? N

eed

to p

ract

ice!

â

Trai

n w

ith o

ther

s

WH

Y IS

TH

E M

AR

ATH

ON

DIF

FER

ENT?

•En

ergy

requ

irem

ent c

anno

t be m

et b

y no

rmal

live

r and

mus

clegl

ycog

en st

ores

:–

The

wal

l! (s

udde

n bl

ow o

ut o

r gra

dual

dec

line)

•

Shea

r tim

e tak

en h

as im

plica

tions

:–

Foot

/ le

g da

mag

e (b

liste

rs, k

nees

, mus

cles

…)

–

Toile

t nee

ds!

–

Bor

edom

/ In

cent

ive

For

all

othe

r rac

es tr

aini

ng sh

ould

go

beyo

nd d

istan

ce (e

g tra

in 1

0 m

iles f

or 5

mile

race

) –bu

t onl

y fo

r the

Mar

atho

n w

ill th

is ac

tual

ly d

amag

e yo

u.âN

eed

a di

ffere

nt st

rate

gyâD

o yo

u R

EA

LLY

wan

t to

do th

is N

OW

?

0A

ndre

wR

eeve

s

DO

YO

U R

EALL

Y W

AN

T TO

DO

TH

IS??

!!

Que

stion

You

r Own

Mot

ivat

ion

– Ar

e Yo

u Su

re N

ow is

Rig

ht fo

r You

??

Are

you

doi

ng it

for t

he ri

ght r

easo

ns?

(NO

T ju

st be

caus

e yo

ur fr

iend

s are

doin

g it

and

that

is a

ll th

ey se

em to

talk

abo

ut...

)

•The

re is

ple

nty

of ti

me

ahea

d of

you

to d

o th

e m

arat

hon

justi

ce...

•You

DO

NT w

ant t

o do

it n

ow, b

adly

and

nev

er w

ant t

o do

it a

gain

...

Qui

ck S

how

of H

ands

...

•Wha

t is y

our R

unni

ng A

ge?

– ho

w m

any

year

s tra

inin

g an

d ra

cing

serio

usly

(ie

raci

ng fo

r tim

e)

•How

man

y m

arat

hons

hav

e y

ou d

one?

•H

ow m

otiv

ated

are

you

(1-1

0)?

0A

ndre

wR

eeve

s

SER

PEN

TIN

E M

AR

ATH

ON

SEM

INA

RA

GEN

DA

1.D

o Y

ou R

EALL

Y W

ant t

o do

Thi

s??!

!2.

Targ

et S

ettin

g (a

nd A

djus

ting)

3.Th

e Key

Ses

sions

4.Bu

ildin

g U

p th

e Mile

s Saf

ely5.

Man

agin

g Ill

ness

and

Inju

ry6.

Rac

e Pra

ctice

7.Ta

perin

g8.

The R

ace a

nd W

hat t

o Ex

pect

9.Po

st-R

ace R

ecov

ery

Part

1

0A

ndre

wR

eeve

s

TAR

GET

SET

TIN

G I

10 k

m

Hal

f

[ 5

km

Mul

tiplie

rCo

rrec

tion

2 5 10

+6 to

10m

ins

-10

min

s

-

1:31

:45

3:10

:00

403:

10:0

0

193:

10:0

0 ]

Actu

alTi

me

for

Dist

ance

Targ

etTi

me

for

Mar

atho

n

Exam

ple

Calc

s

Bette

rco

rella

tion

for

wom

en

Def

ines

you

rPa

ce fo

r Pa

ceRu

ns

Dist

ance

03:00

25

03:15

29

03:30

10

14

03:45

79

04:00

69

04:40

13

Tim

eM

ode

# Le

ss

0A

ndre

wR

eeve

s

TAR

GET

SET

TIN

G II

•Fa

ctor

s to

cons

ider

whe

n se

tting

a ta

rget

:-

Num

ber o

f yea

rs ru

nnin

g: (s

peci

fical

ly y

ears

trai

ning

for t

he m

arat

hon)

it ta

kes 5

-10

year

s for

you

r bod

y to

ada

pt-

Dur

atio

n an

d in

tens

ity o

f tra

inin

g: H

ow m

otiv

ated

are

you

and

how

muc

h tim

e ca

n yo

ugi

ve?

-Pr

evio

us m

arat

hons

runs

: Wha

t wen

t wel

l and

wha

t wen

t wro

ng?

– w

here

shou

ld y

ouco

ncen

trate

you

r tra

inin

g?-

You

r ow

n ab

ility

: som

e pe

ople

can

do

dece

nt ti

mes

with

3 ru

ns a

nd 3

0 m

iles p

er w

eek,

whi

le o

ther

s nee

d 7+

runs

and

100

mile

s per

wee

k.-

Rec

ent i

njur

ies:

Do

you

need

to a

void

long

er ru

ns?

-Th

e m

arat

hon

cour

se: N

ew Y

ork

is hi

lly d

ue to

the

brid

ges;

Ber

lin is

fast

and

flat;

Lond

on h

as fi

rst 3

mile

s dow

nhill

; Chi

cago

is v

ery

win

dy; L

ausa

nne

is ou

t and

bac

k –

men

tally

cha

lleng

ing

or e

asie

r?-

Wea

ther

: Cha

nge

your

targ

et o

n th

e da

y to

acc

ount

for h

ot w

eath

er-

Take

the

first

few

mile

s int

o ac

coun

t

0A

ndre

wR

eeve

s

TAR

GET

SET

TIN

G II

I

•St

rate

gies

for

achi

evin

g yo

ur g

oals

(any

wal

k of

life

):

-Sp

ecifi

c: A

spec

ific

time

or e

ven

just

finish

ing

-

Mea

sura

ble:

Yes

– b

y de

finiti

on y

ou w

ill g

et a

tim

e…

-A

gree

d: N

o go

od m

e se

tting

you

a ta

rget

– h

as to

be

your

targ

et. F

amily

inpu

t?

-R

ealis

tic: g

oals

mus

t be

achi

evab

le o

ther

wise

you

will

feel

mise

rabl

e w

hen

you

fail

-

Exc

iting

: You

r tar

get s

houl

d ge

t you

r adr

enal

in g

oing

! Be

posit

ive

tow

ards

the

goal

–do

n’t f

ear i

t (to

o m

uch!

)

-R

evie

wed

: Con

sider

hav

ing

mor

e th

an o

ne g

oal –

and

be

prep

ared

to re

vise

you

r goa

lbe

fore

and

dur

ing

the

race

-

Fina

lly: h

ave

a go

al fo

r afte

r the

race

– th

ink

abou

t wha

t you

r nex

t rac

e w

ill b

e.

Thin

k: S

MA

RTE

R

0A

ndre

wR

eeve

s

SER

PEN

TIN

E M

AR

ATH

ON

SEM

INA

RA

GEN

DA

1.D

o Y

ou R

EALL

Y W

ant t

o do

Thi

s??!

!2.

Targ

et S

ettin

g (a

nd A

djus

ting)

3.Th

e Key

Ses

sions

4.Bu

ildin

g U

p th

e Mile

s Saf

ely5.

Man

agin

g Ill

ness

and

Inju

ry6.

Rac

e Pra

ctice

7.Ta

perin

g8.

The R

ace a

nd W

hat t

o Ex

pect

9.Po

st-R

ace R

ecov

ery

Part

1

0A

ndre

wR

eeve

s

THE

KEY

SES

SIO

NS

PER

IOD

ISA

TIO

N

Not

es:

•Sin

gle

Mac

rocy

cle

repr

esen

ts a

ll th

e tim

e av

aila

ble

for t

he s

ingl

e go

al o

f Lon

don

Mar

atho

n (p

lus

reco

very

and

tran

sitio

n to

the

next

Mac

rocy

cle)

•The

re a

re 4

per

iods

:1)

Gen

eral

Pre

para

tion

whe

re y

ou w

ill in

crea

se v

olum

e gr

adua

lly a

nd in

trodu

ce L

acta

te T

hres

hold

trai

ning

2)Sp

ecifi

c Pr

epar

atio

n w

here

you

will

test

the

prog

ress

to d

ate,

con

solid

ate

volu

me

and

intro

duce

spe

ed s

essi

ons

3)C

ompe

titio

n pe

riod

whe

re y

ou w

ill ta

per a

nd fo

cus

on d

ay to

day

pre

para

tion

for t

he ra

ce.

4)Tr

ansi

tion

whe

re y

ou h

ave

a ch

ance

to re

cove

r pro

perly

, thr

ough

rest

, sw

imm

ing

and

gent

le e

xerc

ise.

Thi

s is

follo

wed

by

X-tr

aini

ng b

efor

e th

e ne

xtM

acro

cycl

e be

gins

.•E

ach

perio

d is

spl

it in

to M

esoc

ycle

s w

hich

intro

duce

diff

eren

t asp

ects

of t

rain

ing

into

the

Perio

d.•P

erio

ds a

nd M

esoc

ycle

s ar

e no

t fix

ed in

dur

atio

n an

d m

ay c

hang

e as

we

prog

ress

.

0A

ndre

wR

eeve

s

SER

PEN

TIN

E M

AR

ATH

ON

SEM

INA

RA

GEN

DA

1.D

o Y

ou R

EALL

Y W

ant t

o do

Thi

s??!

!2.

Targ

et S

ettin

g (a

nd A

djus

ting)

3.Th

e Key

Ses

sions

4.Bu

ildin

g U

p th

e Mile

s Saf

ely5.

Man

agin

g Ill

ness

and

Inju

ry6.

Rac

e Pra

ctice

7.Ta

perin

g8.

The R

ace a

nd W

hat t

o Ex

pect

9.Po

st-R

ace R

ecov

ery

Part

1

0A

ndre

wR

eeve

s

THE

KEY

SES

SIO

NS

LON

G R

UN

1 –

TR

AD

ITIO

NA

L LS

D

Wha

t?

Why

?

Whe

n?

•Lo

ng: B

uild

up

to 2

0+ m

iles (

or ~

3 ho

urs o

r tar

get t

ime

– w

hich

ever

com

es fi

rst)

•Sl

ow: 4

5s to

90s

slow

er th

an m

arat

hon

race

pac

e-

Cau

tion:

Not

too

slow

as w

ill c

hang

e ga

it•

Bui

ld u

p fo

r 3 w

eeks

then

cut

bac

k fo

r a w

eek

to a

id re

cove

ry

•G

et u

sed

to th

e tim

e (“

time

on fe

et”)

and

dist

ance

men

tally

and

phy

sical

ly –

allo

ws

body

to a

dapt

. (no

te: F

ull a

dapt

atio

n ta

kes 5

-10

year

s of t

rain

ing)

-In

crea

se c

apill

arie

s and

mito

chon

dria

in le

g m

uscl

es-

Incr

ease

bon

e de

nsity

and

stre

ngth

en m

uscl

es, l

igam

ents

and

tend

ons

•Tr

ain

body

to st

ore

mor

e m

uscl

e gl

ycog

en a

nd to

bur

n fa

t sto

res t

o pr

even

t hitt

ing

the

wal

l. (W

e ha

ve p

lent

y of

fat b

ut it

is h

arde

r for

our

bod

ies t

o us

e, w

here

as w

e on

lyha

ve e

noug

h m

uscl

e gl

ycog

en fo

r ~20

mile

s)•

Prac

tice

race

con

ditio

ns: g

els /

toile

t sto

ps /

clot

hing

/ sh

oes /

up

early

•D

o no

t nee

d to

do

EVER

Y w

eek

– ha

ve so

me

rest

wee

ks in

you

r pro

gram

me

•C

hoos

e a

day

whe

n yo

u ca

n re

cove

r ade

quat

ely

and

are

not t

ired

from

day

bef

ore.

Rec

over

y?

•R

eple

nish

food

rese

rves

: Sug

ars /

star

ch /

prot

ein.

With

in 2

0 m

ins -

Gre

at. 2

hrs -

OK

•Sl

eep

or n

ap o

n da

y an

d po

wer

nap

thro

ugho

ut w

eek

•D

o no

t run

the

day

afte

r - s

wim

/ m

assa

ge /

rest

/ eat

! Rem

embe

r the

dam

age!

!

7:30

-8:1

5 / 8

:45-

9:30

/9:

30-1

03

31/2

4

0A

ndre

wR

eeve

s

THE

KEY

SES

SIO

NS

LON

G R

UN

2 –

INTR

OD

UC

ING

PA

CE

Wha

t?

Why

?

Whe

n?

•Lo

ng: B

uild

up

to 2

0+ m

iles (

or ~

3 ho

urs o

r tar

get t

ime

– w

hich

ever

com

es fi

rst)

•A

dd se

ctio

ns o

f fas

ter p

ace

into

LSD

:i.

Prog

ress

ion

runs

: Firs

t thi

rd a

t LSD

; Mid

third

at L

SD-3

0; L

ast t

hird

at M

Pii.

LSD

for

2/3

then

MP

•A

ltern

ate

with

the

LSD

long

runs

•G

et u

sed

to ru

nnin

g a

long

way

at a

fast

pace

•R

equi

res p

repa

ratio

n: B

e w

ell r

este

d an

d w

ell f

ed /

hydr

ated

•Le

ss a

bout

the

fat b

urni

ng th

an L

SD

•D

o no

t nee

d to

do

EVER

Y w

eek

– ha

ve so

me

rest

wee

ks in

you

r pro

gram

me

•C

hoos

e a

day

whe

n yo

u ca

n re

cove

r ade

quat

ely

and

are

not t

ired

from

day

bef

ore.

Rec

over

y?

•R

eple

nish

food

rese

rves

: Sug

ars /

star

ch /

prot

ein.

With

in 2

0 m

ins -

Gre

at. 2

hrs -

OK

•Sl

eep

or n

ap o

n da

y an

d po

wer

nap

thro

ugho

ut w

eek

•D

o no

t run

the

day

afte

r - s

wim

/ m

assa

ge /

rest

/ eat

! Rem

embe

r the

dam

age!

!

0A

ndre

wR

eeve

s

THE

KEY

SES

SIO

NS

CO

NST

AN

T PA

CE

RU

NS

(TEM

PO)

Wha

t?

Why

?

Whe

n?

•R

unni

ng a

t the

pac

e yo

u ca

n su

stain

for

~1ho

ur. I

e 10

k to

10m

ile p

ace

-“C

omfo

rtabl

y ha

rd”

pace

– c

ansa

y 4-

5 w

ords

(cou

nt)

•E.

g. 4

0 m

ins r

un o

r int

erva

ls 3

x 2m

ile

•K

ey fi

tnes

s ses

sion:

-Pu

shes

the

boun

dary

of w

hen

you

go a

naer

obic

-In

crea

ses a

erob

ic c

apac

ity

•G

reat

wee

kly

sess

ion

or a

ltern

ate

with

the

Tem

po ru

ns-

Kar

en’s

Tue

sday

Dom

e

-B

eate

/ N

icol

a’s T

hurs

day

Bat

ters

ea

Rec

over

y?•

Med

ium

to h

ard

sess

ion

•Fo

od /

hydr

atio

n w

ithin

2hr

s (20

min

s!)

Lact

ate

Thr

esho

ldR

ace

Pac

e

•M

arat

hon

targ

et ra

ce p

ace

-Pa

ce sh

ould

be

cont

rolle

d –

can

chat

in b

ursts

.•

Bui

ld u

p to

13+

mile

s

•K

ey p

acin

g se

ssio

n:-

Get

s the

bod

y us

ed to

runn

ing

atta

rget

pac

e ov

er lo

ng d

istan

ces

-B

ody

lear

ns th

e pa

ce so

you

won

tgo

off

too

fast

on th

e da

y

•G

reat

wee

kly

sess

ion

or a

ltern

ate

with

the

Lact

ate

Thre

shol

d ru

ns-

Wed

nesd

ay c

lub

runs

– T

ower

/M

illen

ium

/ B

atte

rsea

Brid

ges

•H

ard

sess

ion

– re

st or

reco

very

nex

t day

•Fo

od /

hydr

atio

n w

ithin

2hr

s (20

min

s!)

6:50

/ 8:

00 /

9:10

~6:3

0 / ~

7:35

/ ~8

:40

0A

ndre

wR

eeve

s

THE

KEY

SES

SIO

NS

STR

ENG

TH A

ND

SPE

ED

Wha

t?

Why

?

Whe

n?

•K

enya

n: c

onsta

nt E

FFO

RT

up A

ND

dow

n co

ntin

uous

. 3x

10 m

ins O

R•

Har

d up

and

sloo

oooo

wdo

wn.

3 x

6 h

ills

•Le

g str

engt

h•

VO

2 m

ax•

Run

ning

form

•M

ix u

p w

ith o

ther

inte

nse

sess

ions

onc

e pe

r wee

k•

Lars

Ham

pste

ad H

ills

•

Kar

ens G

reen

wic

h H

ills

Rec

over

y?

Hill

s

UN

CO

MFO

RTA

BLE

/ FA

ST B

REA

THIN

G /

CA

NN

OT

CH

AT

/ HU

RTS

Far

tlek

Spee

d (E

ndur

ance

)

•“S

peed

Pla

y” –

slow

inte

rspe

rsed

with

fast

burs

ts•

20 to

40

min

s on

gras

s / tr

ail

•B

ursts

as a

nd w

hen

you

feel

•A

erob

ic c

apac

ity•

Leg

stren

gth

•“D

iffer

ent”

– m

aint

ains

inte

rest

•R

epea

ted

fast

exer

tions

•C

onsta

nt sp

eed(

s)(1

0k/5

k/3k

)•

Def

ined

dist

ance

s on

Trac

k

•A

erob

ic c

apac

ity•

Ana

erob

ic c

apac

ity•

Leg

stren

gth

and

form

•V

o2 m

ax

•A

ndy

+ A

ndy

Tues

day

Trac

k Pa

ddin

gton

•N

icol

a / B

eate

Bat

ters

ea

•A

ll ar

e ha

rd se

ssio

ns –

reco

very

cru

cial

. Sle

ep /

nap

rest

afte

rwar

ds•

Imm

edia

te fo

od p

lus r

eple

nish

con

tinuo

usly

afte

rwar

ds fo

r res

t of d

ay

0A

ndre

wR

eeve

s

THE

KEY

SES

SIO

NS

Spee

dEn

dura

nce

Rac

e Pa

ceIn

tens

ityO

ver-

Dist

ance

Uph

illSu

cces

s Inte

nsity

Vol

ume

Tra

ckFa

st H

ills

Ken

yan

Hill

sFa

rtle

kL

acta

teT

hres

hold

Lon

g R

uns

Pace

Run

s

Get

SER

IOU

S

Trac

kFa

st H

ills

Ken

yan

Hill

sFa

rtle

kLa

ctat

eTh

resh

old

Pace

Run

sLo

ng R

uns

��

��

��

��

(2)

��

�

�??

��

��

��

��

�

Do

NO

T ju

st fo

cus o

n yo

ur ti

me

pace

– IN

TEN

SITY

is b

ette

r (Pe

rcei

ved

Effo

rt):

This

take

s int

o ac

coun

t win

d / h

ills /

terr

ain

/ tem

pera

ture

etc

DO

NO

T B

E A

SLA

VE

TO

YO

UR

GA

RM

IN –

KN

OW

YO

UR

BO

DY

0A

ndre

wR

eeve

s

SER

PEN

TIN

E M

AR

ATH

ON

SEM

INA

RA

GEN

DA

1.D

o Y

ou R

EALL

Y W

ant t

o do

Thi

s??!

!2.

Targ

et S

ettin

g (a

nd A

djus

ting)

3.Th

e Key

Ses

sions

4.Bu

ildin

g U

p th

e Mile

s Saf

ely5.

Man

agin

g Ill

ness

and

Inju

ry6.

Rac

e Pra

ctice

7.Ta

perin

g8.

The R

ace a

nd W

hat t

o Ex

pect

9.Po

st-R

ace R

ecov

ery

Part

1

0A

ndre

wR

eeve

s

THE

KEY

SES

SIO

NS

RES

T A

ND

REC

OV

ERY

1.Sl

eep:

•G

et a

dequ

ate

amou

nts e

very

nig

ht (s

peci

fic to

you

)•

Pow

er n

ap a

t wor

k (2

0min

s top

s)2.

Res

t Day

s:•

Do

abso

lute

ly N

O e

xerc

ise, v

eg o

ut, h

ave

a m

assa

ge•

Afte

r the

har

dest

sess

ions

3.R

ecov

ery

Day

s:•

Gen

tle ru

ns o

f ~30

min

s•

X-tr

aini

ng fo

r 30m

ins-

1hr (

swim

/ cy

cle)

•A

fter t

ough

sess

ions

•To

add

mile

age

in m

orni

ngs w

hen

sess

ion

afte

rnoo

n (c

autio

n!)

4.Te

chni

que,

Stre

ngth

and

Str

etch

ing

Day

s•

Pila

tes /

gym

/ co

re c

ondi

tioni

ng /

Run

Tech

•G

entle

stre

tche

s hel

d fo

r 20-

30s (

muc

h lo

nger

than

stra

ight

afte

r aru

n 5-

10s)

•A

t lea

st 1

per w

eek

Trai

ning

mak

es y

ouw

eake

r; R

est m

akes

you

stro

nger

!

0A

ndre

wR

eeve

s

THE

KEY

SES

SIO

NS

AD

APT

ATI

ON

AN

D O

VER

TRA

ININ

G

Mos

t ada

ptat

ion

does

NO

T oc

cur D

URI

NG

trai

ning

,bu

t AFT

ER w

hen

you

are

REST

ING

Fitn

ess

Inde

x

0A

ndre

wR

eeve

s

OPT

IMIS

ING

YO

UR

SES

SIO

NS

- I(o

r th

e pr

oble

m o

f 7 d

ay w

eeks

!)

1 R

un2

Run

s3

Run

s4

Run

s5

Run

s6

Run

s7

Run

sN

ote:

Mon

day

Tues

day

(Pad

Rec

)W

edne

sday

(Clu

b R

un)

Thur

sday

(Bat

ters

ea)

Frid

aySa

turd

ay(H

HH

)Su

nday

Long

Run

L.T.

Long

Run

Rac

e Pa

ceL.

T.Lo

ng R

un

Rac

e Pa

ceL.

T.K

. Hill

s*Lo

ng R

un

Trac

kR

ace

Pace

L.T.

K. H

ills*

Long

Run

45-6

0 Ea

syTr

ack

Rac

e Pa

ceL.

T.K

. Hill

s*Lo

ng R

un

45-6

0 Ea

syTr

ack

Rac

e Pa

ce45

amLT

pmK

. Hill

s*Lo

ng R

un

Can

inte

rcha

nge

L.T.

for F

artle

kC

an s

witc

h L.

T. d

ay fo

r Hill

s

*Do

not d

o be

fore

a T

ype

2 Lo

ng R

un (w

ith P

ace)

= Sw

itch

if w

ant

You

mus

t lea

rn h

ow m

uch

reco

very

you

r bo

dy n

eeds

bet

wee

n se

ssio

ns

13-2

219

-30

29-4

634

-53

39-5

944

-67

49-7

2

Per W

eek

Tota

l

0A

ndre

wR

eeve

s

OPT

IMIS

ING

YO

UR

SES

SIO

NS

- II

(One

solu

tion

to th

e pr

oble

m o

f 7 d

ay w

eeks

)

3.5

Run

s 4

Run

s 4.

5 R

uns

5 R

uns

5.5

Run

s N

ote:

Mon

day

Tues

day

(Pad

Rec

)W

edne

sday

(Clu

b R

un)

Thur

sday

(Bat

ters

ea)

Frid

aySa

turd

ay(H

HH

)Su

nday

Trac

kL.

T.K

. Hill

sLR

1

Rac

e Pa

ce45

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y*LR

2

Trac

kL.

T.K

. Hill

sLR

1

45-6

0 Ea

syR

ace

Pace

60 E

asy*

LR2

45-6

0 Ea

syTr

ack

L.T.

K. H

ills

LR1

45-6

0 Ea

syR

ace

Pace

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asy*

LR2

45-6

0 Ea

syTr

ack

L.T.

K. H

ills

LR1

45-6

0 Ea

syR

ace

Pace

L.T.

60-9

0 Ea

syLR

2

45-6

0 Ea

syTr

ack

60-9

0 Ea

syL.

T.K

. Hill

sLR

1

45-6

0 Ea

syR

ace

Pace

(45

Easy

)L.

T.60

-90

Easy

LR2

Can

inte

rcha

nge

L.T.

for F

artle

kC

an s

witc

h L.

T. d

ay fo

r Hill

s

You

mus

t be

rest

rain

ed to

kee

p to

the

2-w

eek

cycl

e –

just

go

to W

ed fo

r so

cial

?

1 2 1 2 1 2 1 2 1 2

Per W

eek

29-4

328

-44

29-4

334

-54

34-5

134

-53

34-5

142

-65

40-6

242

-65

*Sub

stitu

te fo

r ano

ther

L.T

. run

if “

hard

” tra

inin

g

= S

witc

h if

wan

t

Tota

l

0A

ndre

wR

eeve

s

LIST

EN T

O Y

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R B

OD

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EXPE

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E

07/0

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11Se

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2

T A P E RS P E E D T R A I N I N G

A P R I LM A R C HF E B R U A R Y

Spee

d (5

k)R

ecov

ery

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Threshold

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015

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poSw

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PUTT

ING

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LL T

OG

ETH

ERTY

PIC

AL

DET

AIL

ED S

CH

EDU

LE (5

WEE

KS)

0A

ndre

wR

eeve

s

SER

PEN

TIN

E M

AR

ATH

ON

SEM

INA

RA

GEN

DA

1.D

o Y

ou R

EALL

Y W

ant t

o do

Thi

s??!

!2.

Targ

et S

ettin

g (a

nd A

djus

ting)

3.Th

e Key

Ses

sions

4.Bu

ildin

g U

p th

e Mile

s Saf

ely5.

Man

agin

g Ill

ness

and

Inju

ry6.

Rac

e Pra

ctice

7.Ta

perin

g8.

The R

ace a

nd W

hat t

o Ex

pect

9.Po

st-R

ace R

ecov

ery

Part

1

0A

ndre

wR

eeve

s

BUIL

DIN

G U

P TH

E M

ILES

SA

FELY

•T

he 1

0% p

rinc

iple

: Fro

m a

dec

ent b

ase

(app

rox

20 m

iles)

bui

ld u

p th

e m

ileag

e by

10%

a w

eek

– so

, if

your

bas

e w

eek

was

20

mile

s, th

e ne

xt w

eek

22 m

iles,

then

25

etc.

BU

T-

Rem

embe

r the

fund

amen

tal p

rinci

ple

of a

dapt

atio

n so

:-

Ever

y fo

ur o

r fiv

e w

eeks

, hav

e an

eas

y w

eek

– re

duce

mile

age

by 2

0-25

%, t

hen

start

to b

uild

the

mile

sag

ain

the

next

wee

k-

Focu

s on

build

ing

the

mile

s sho

uld

be lo

ng ru

ns in

itial

ly-

Be

care

ful a

bout

incr

easin

g in

tens

ity a

nd d

istan

ce in

the

sam

e w

eek

-Th

ings

go

wro

ng –

be

prep

ared

to b

ack

off a

nd d

on’t

be a

slav

e to

a sc

hedu

le

But i

f you

hav

e tim

e of

f / n

ot w

orki

ng c

an in

crea

se b

y m

ore

e.g.

Lan

za–

but s

till i

ncre

ase

with

cau

tion

and

have

res

t / r

ecov

ery

0A

ndre

wR

eeve

s

THE

PLA

NM

AK

E IT

NO

W A

ND

STI

CK

TO

IT A

DA

PT IT

!

Wee

k1

23

45

67

89

1011

1213

1415

1617

1819

Mon

thD

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bFe

bFe

bF/

MM

arch

Mar

chM

arch

Mar

chA

pril

Apr

ilD

ayTy

pe6

1320

273

1017

2431

714

2128

714

2128

411

Mon

day

Rec

over

y35

min

s S

or J

35m

ins

S or

J35

min

s S

or J

35m

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S or

J35

min

s Sw

im35

min

s Sw

im35

min

s S

or J

35m

ins

Swim

35m

ins

Swim

35m

ins

Swim

35m

ins

Swim

35m

ins

Swim

35m

ins

S or

J13

35

min

s S

or J

35m

ins

Swim

60 m

ins

wal

k35

min

s S

or J

35m

ins

Swim

Tues

day

Inte

rval

s8*

800

@ 3

m8*

800

@ 3

m16

*400

@

76s

9*80

0 @

3m

9*80

0 @

3m

8*80

0 @

2:4

010

*800

@

3m

10*8

00

@ 3

m10

*800

@

3m

10*8

00

@ 2

:50

10*8

00

@ 2

:50

10*8

00

@ 2

:50

10*8

00

@ 2

:50

OR

Tri

10*8

00

@ 2

:40

7*80

0 @

2:4

05*

800

@ 2

:40

1200

, 100

0,

800,

2*6

00,

300

@78

3*80

0 @

2:4

0

Wed

nesd

ayTe

mpo

Run

4.3

4.3

7.3

1011

1312

167.

314

13.0

12.6

149.

6R+4

00S+

25B

165

137

4

Thur

sday

Rec

over

y35

min

s S

or J

35m

ins

S or

J35

min

s Sw

im35

min

s Sw

im35

min

s Sw

im35

min

s Sw

im35

min

s S

or J

35m

ins

Swim

35m

ins

Swim

35m

ins

Swim

35m

ins

Swim

35m

ins

Swim

4*10

00

@ 8

15

35m

ins

S or

J35

min

s S

or J

35m

ins

Swim

35m

ins

S or

J35

min

s Sw

im

Frid

ayR

est

Res

tR

est

Res

tR

est

Res

tR

est

Res

tR

est

Res

tR

est

Res

tR

est

1kS+

12kR

+12k

BR

est

Res

tR

est

Res

tR

est

Res

t

Satu

rday

Hill

s4/

12/4

MM

3*5

3*5+

33*

55.

03*

53*

5+3

9.4

Res

t5.

07.

56.

0Sp

rint

Tri+

25B

4*5

3*5

5.0

Res

t1*

5 +

TTR

est

Sund

ayLo

ng R

un10

5.3

1012

1614

1619

13.1

19.5

2318

8 5

20.0

245+

510

26

Low

Inte

nsity

--

1817

259

1628

99

3227

1510

-29

1413

9M

ediu

mIn

tens

ity4

47

1011

133

1613

2013

1314

2710

513

74

Hig

hIn

tens

ity12

116

-5

44

97

58

613

1510

58

42

Tota

lM

iles

1615

3027

4126

2353

2934

5346

4252

2039

3524

15

Low

Inte

nsity

--

5862

6135

7052

3127

6159

3619

-74

4154

62M

ediu

mIn

tens

ity26

2924

3827

5013

3045

5825

2833

5250

1338

3028

Hig

hIn

tens

ity74

7118

-12

1516

1825

1514

1331

2950

1322

1610

Tota

l%

100

100

100

100

100

100

100

100

100

100

100

100

100

100

100

100

100

100

100

Complete

d

NotDone!

Illness

Trac

kLa

nzar

ote

Flu

Flu

Race

X- Country

Max

Mile

s(in

cl s

wim

)2*

dist

ance

Tape

rM

ostly

Low

inte

nsity

1 2 3A B

Res

t! !R

est!

!&

No

Trac

k

0A

ndre

wR

eeve

s

SER

PEN

TIN

E M

AR

ATH

ON

SEM

INA

RA

GEN

DA

1.D

o Y

ou R

EALL

Y W

ant t

o do

Thi

s??!

!2.

Targ

et S

ettin

g (a

nd A

djus

ting)

3.Th

e Key

Ses

sions

4.Bu

ildin

g U

p th

e Mile

s Saf

ely5.

Man

agin

g Ill

ness

and

Inju

ry6.

Rac

e Pra

ctice

7.Ta

perin

g8.

The R

ace a

nd W

hat t

o Ex

pect

9.Po

st-R

ace R

ecov

ery

Part

1

0A

ndre

wR

eeve

s

SUC

CES

SFU

LL IN

JUR

Y A

ND

ILLN

ESS

MA

NA

GEM

ENT

CA

VE

AT

– S

eek

App

ropr

iate

Med

ical

Atte

ntio

n!

(Phy

sio /

(Spo

rts)

Doc

tor

/ Che

mist

)T

he fo

llow

ing

are

gene

ralit

ies o

nly!

N

ote:

A S

ports

The

rapi

st / S

ports

Mas

seur

is N

OT

med

ical

lyqu

alifi

ed to

giv

e a

diag

nosis

– ju

st a

wor

king

hyp

othe

sis

0A

ndre

wR

eeve

s

SUC

CES

SFU

L IL

LNES

S A

ND

INJU

RY

MA

NA

GEM

ENT

CO

MM

ON

INJU

RIE

S

Act

ion

Sym

ptom

s

Cau

se

(Mos

t Ove

ruse

/re

petit

ive /

shoe

s)

Prev

entio

n (A

LL: S

tret

ch /

Stre

ngth

en)

Trea

tmen

t (A

fter R

ICE)

ITB

Fem

oral

Tend

oniti

sR

unne

rs T

rots

Ant

erio

r Ti

bial

Tend

oniti

sA

chill

es T

endo

nitis

Com

part

men

tSy

ndro

me

Plan

tar

Fasc

iitis

Stre

ss F

ract

ure

Act

ion

Sym

ptom

s

Cau

se

(Mos

t Ove

ruse

/re

petit

ive /

shoe

s)

Prev

entio

n (A

LL: S

tret

ch /

Stre

ngth

en)

Trea

tmen

t (A

fter R

ICE)

ITB

Pain

hip

or k

nee

(ham

mer

ing)

Ove

ruse

/ Pa

vem

ent

Mix

it u

p –

gras

s /X

-cou

ntry

Mas

sage

(pai

nful

)

Fem

oral

Tend

oniti

sK

nee

give

s way

/so

rene

ss u

p sta

irsPa

tella

Tra

ckin

g?H

igh

Inte

nsity

Goo

d Sc

hedu

ling

Pate

lla T

apin

g /

Vas

tus L

ater

alis

Run

ners

Tro

ts!!!

Ner

ves /

Trig

ger

food

s / F

ibre

Rem

ove

trigg

ers /

Incr

ease

Sol

uble

Ant

erio

r Ti

bial

Tend

oniti

sCr

epitu

s / In

tens

epa

inLo

ng R

uns /

Tig

htCa

lves

Mas

sage

/ Ph

ysio

Ach

illes

Ten

doni

tisCr

epitu

s / a

nnoy

ing

pain

Tigh

t cal

ves /

agei

ngM

assa

ge /

Hea

t /S&

SM

assa

ge /

Phys

io

Com

part

men

tSy

ndro

me

Dul

l pai

n w

orse

whe

n ru

nBu

ild u

p of

pre

ssur

eSe

ek M

edic

alA

dvic

eSe

ek M

edic

alA

dvic

e

Plan

tar

Fasc

iitis

Pain

(mor

ning

s!)

Ove

ruse

S&S

Ball

rolli

ngSt

ress

Fra

ctur

eLo

calis

ed P

ain

wor

se w

hen

run

Ove

rtrai

ning

S&S

Rest

3-6

wee

ks

0A

ndre

wR

eeve

s

SUC

CES

SFU

L IL

LNES

S A

ND

INJU

RY

MA

NA

GEM

ENT

SUM

MA

RY

STR

ATE

GIE

S

Act

ion

Prev

entio

nTr

eatm

ent (

Acu

te)

Reh

ab(w

Phy

sio)

Man

agem

ent

(Chr

onic

)Sl

eep

/ Rec

over

yD

ont O

vert

rain

Stre

tchi

ngSt

reng

then

Mas

sage

RIC

E (A

fter)

Hea

t (be

fore

)D

ont T

rain

ww

w.A

ndre

wR

eeve

sThe

rapi

es.co

.uk

Act

ion

Prev

entio

nTr

eatm

ent (

Acu

te)

Reh

ab(w

Phy

sio)

Man

agem

ent

(Chr

onic

)Sl

eep

/ Rec

over

y�

��

�D

ont O

vert

rain

�n/

aC

ontro

lled

�

Stre

tchi

ngD

ynam

ic /

Stat

ic�

Con

trolle

d�

Stre

ngth

enPi

late

s / G

ym /

X-

Trai

n�

Pila

tes

/ Gym

/ X

-Tr

ain

Pila

tes

/ Gym

/ X

-Tr

ain

Mas

sage

��

��

RIC

E (A

fter)

��

��

��

Hea

t (be

fore

)�

��

�D

ont T

rain

Ill B

elow

Nec

k

0A

ndre

wR

eeve

s

SER

PEN

TIN

E M

AR

ATH

ON

SEM

INA

RA

GEN

DA

1.D

o Y

ou R

EALL

Y W

ant t

o do

This?

?!!

2.Ta

rget

Set

ting

(and

Adj

ustin

g)3.

The K

ey S

essio

ns4.

Build

ing

Up

the M

iles S

afely

5.M

anag

ing

Illne

ss a

nd In

jury

6.R

ace P

ract

ice7.

Tape

ring

for S

ucce

ss8.

The R

ace a

nd W

hat t

o Ex

pect

9.Po

st-R

ace R

ecov

ery

Part

1

0A

ndre

wR

eeve

s

SER

PEN

TIN

E M

AR

ATH

ON

SEM

INA

RA

GEN

DA

Rac

e Pra

ctice

:1.

Prac

ticin

g th

e Mar

atho

n2.

Pure

Rac

ing

0A

ndre

wR

eeve

s

PRA

CTI

CIN

G F

OR

TH

E M

AR

ATH

ON

1.R

unni

ng a

t you

r goa

l pac

e (R

ace p

ace)

:-

Runn

ing

at g

oal p

ace

help

s you

bec

ome

accu

stom

ed to

wha

t you

will

be

tryin

g to

ach

ieve

in th

e m

arat

hon.

-D

on’t

run

quic

ker t

han

goal

pac

e; a

nd it

will

feel

mor

e str

enuo

us in

trai

ning

than

in th

era

ce –

rem

embe

r – y

ou w

ill ta

per!

2.R

unni

ng in

the k

it yo

u’ll

be w

earin

g on

the d

ay:

-In

par

ticul

ar, c

heck

for c

hafin

g an

d bl

ister

ing

– N

O N

EW S

HO

ES-

Also

mak

e su

re y

ou c

an c

ope

in c

ool/h

ot/w

et w

eath

er3.

Hyd

ratio

n/re

fuell

ing

strat

egies

:-

Expe

rimen

t with

gel

s – ta

ste a

nd te

xtur

e ar

e ve

ry d

iffer

ent.

-Re

mem

ber –

you

shou

ld d

rink

with

mos

t gel

s – 1

g of

car

bs n

eeds

3g

of w

ater

to b

e us

ed fo

ren

ergy

.-

Mul

ti-su

gar g

els a

bsor

b fa

ster (

eg g

luco

se+f

ruct

ose+

sucr

ose)

(Jen

tjens

et a

l. 20

04)

HO

NEY

?-

Caffe

ine

– m

ost e

lite

runn

ers t

ake

caffe

ine

in d

rink

at a

bout

mile

17

(Sco

tt O

vera

ll)-

Wha

t typ

e w

ill y

ou g

et g

iven

on

the

day

(if a

ny)

4.R

ace d

ay p

repa

ratio

ns:

-Be

st w

ay is

to e

nter

ano

ther

race

!-

Prep

are

kit t

he d

ay b

efor

e –

know

whe

re y

our n

umbe

r is!

-Pr

e-ra

ce fo

od –

get

to k

now

wha

t you

wan

t to

eat a

nd h

ow e

arly

-Tr

avel

pla

ns (h

ave

a ba

ck u

p)

0A

ndre

wR

eeve

s

PUR

E R

AC

ING

1.5k

Rac

e:-

Ever

y m

onth

as

a tim

e tri

al to

test

you

r pro

gres

s (tr

ain

thro

ugh)

-W

eek

befo

re a

s sh

arpe

ner

-G

ood

for s

peed

-end

uran

ce

2.10

k/10

mile

Rac

e:-

Do

at le

ast o

nce

in b

uild

up

– co

uld

do e

very

mon

th in

stea

d of

5k

-Tr

ain

thro

ugh

– do

nt w

orry

if n

ot P

B-

Goo

d fo

r end

uran

ce

3.H

alf M

arat

hon:

-U

se a

s pra

ctic

e fo

r Mar

atho

n –

gels

/ hyd

ratio

n et

c-

Coul

d do

one

with

a ta

per t

o ge

t a P

B

4.O

ther

s:-

Max

25k

race

(on

flat)

-If

long

er d

o as

pro

gres

sion

run

eg 3

0km

race

(Wor

thin

g / B

ram

ley

) :

-1s

t 10k

at M

P+60

s-

2nd

10k

at M

P+30

s-

3rd

10k

at M

P

0A

ndre

wR

eeve

s

THE

6 M

INIM

UM

ING

RED

IEN

TS F

OR

SU

CC

ESSF

UL

MA

RA

THO

N T

RA

ININ

G

Long

Slow

Run

s

Stre

ngth

Run

sPa

ceR

uns

•4

whee

l driv

e ge

ar•

L.T.

3*3

km o

r 6km

alte

rnat

ing

MP

/ 5km

pac

eea

ch la

p (F

H)

•K

Hill

s (H

HH

/G

reen

wic

h)•

X-C

ount

ry R

aces

(5m

iles)

•5m

iles

Fartl

ek in

par

k•

“S/H

e w

ho tr

ains

the

sam

est

ays

the

sam

e”

•To

get

pac

e rig

ht o

nth

e da

y•

Bui

ld u

p fr

om 1

0mile

s•

Add

on

mile

s w

hen

can

hit t

arge

t pac

eco

mfo

rtabl

y•

Rea

ch 1

4-16

mile

s•

Wed

nesd

ay c

lub

runs

•Th

e ke

y: T

ime

on fe

et•

Bui

ld u

p fr

om ~

12 m

iles

•A

dd o

n 1

mile

per

wee

k•

Rea

ch 2

2+ m

iles

•45

s-90

s sl

ower

than

Pac

e (a

dd M

Pse

ctio

ns)

•Su

nday

runs

with

gro

up

Opt

imis

edM

arat

hon

Perf

orm

ance

•So

all

effo

rt isn

twa

sted

•Pr

actic

e (R

oute

/Fo

od)

•Pl

an T

rave

l•

Prep

are

Kit

•R

est

Rec

over

y(A

dapt

atio

n)Pr

epar

atio

nfo

r th

e D

ay

Nut

ritio

n

•Al

low

train

ing

toch

ange

bod

y•

X-T

rain

ing

(20m

ins

swim

)•

20-3

0min

s jo

ggin

g•

Com

plet

e R

est

•G

et e

noug

h sl

eep

(pow

er n

aps)

•2-

3 w

eek

Tape

r•

Dea

ling

with

illn

ess

•B

efor

e: H

G c

arbs

/(P

rote

in?)

•A

fter:

H&

LG c

arbs

/Pr

otei

n•

Uns

atur

ated

fat

(mod

erat

ion)

0A

ndre

wR

eeve

s

THE

MO

ST IM

POR

TAN

T TH

ING

•Th

e Tr

aini

ng:

–A

chie

ving

goa

ls en

-rout

e (p

ract

ice

race

s)–

Mee

ting

new

peo

ple

–Po

st tra

inin

g be

ers (

OJs

)

ENJO

Y IT

!!!

•Th

e R

ace:

–Im

agin

e th

at th

e cr

owds

are

che

erin

g yo

u an

d yo

u al

one!

!! Sm

ile!

–Fe

ed o

ff ea

ch p

erso

n th

at g

reet

s you

– m

ake

eye

cont

act –

feel

the

buzz

âFe

edin

g of

f the

atm

osph

ere

mak

es a

ll th

e di

ffere

nce!

Than

k yo

u –

Any

Que

stio

ns?