The Training Program
Welcome to the FRC Marathon and Half Marathon Training Program 2021. This email will give you information about the program, with details for the first week. We know you have a ton of options for training plans and programs and we are happy to have you join us for ours.
The training program is constructed from a range of sources and is targeting beginners, recreational and experienced long-distance runners. You will progress through several key training phases during the 24-week journey to our target race – the Dallas Marathon (half or full). The first phase will build your base endurance. Most of the training in this phase will be done at conversational pace. For many this means partly walk, partly jog.
Each row has a separate training plan. Here is a quick guideline to how you would choose between them:
- Novice/getting back to running – Chose “25 Miles Half Marathon”
- Some experience with half-marathons – Chose “35 Miles Half Marathon”
- You have done a few half marathons. Want to try my first marathon – Chose “40 Miles Marathon”
- You have done a few marathons and would like to improve your time – Chose “50 Mile Marathon”
Each of the plans are named after the target race distance and the weekly max mileage you will reach during peak training. You will stay with one of the plans throughout the 24 weeks. Each week will have a different purpose where distance, intensity, duration and recovery varies.
We don’t want to increase distance much more than 10% per week. Contact your coaches if you currently have significantly lower mileage than the total for week 1.
Pace and session types
Pace keys in the program: E=easy pace, M=marathon pace, T=threshold, I=interval, R=repetition, XT=cross-training. Quality workouts, marked in gray, are key workouts. You should strive to complete these.
How will I determine my pace?
The base building phase is all conversational. Factoring in the hot weather, this is typically 1:30 – 2:00 minutes per mile slower than your race pace. For example, if you target a half-marathon in 2h:30m (pace 11:26 minutes per mile), your easy conversational pace is likely at or slower than 13:00 minutes per mile.
Reach out if you have any questions. The mail address is firstname.lastname@example.org.