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  • http://www.facebook.com/marceortizbarberena Marcella Ortiz Barberena

    Hey can you explain something to me? I do not understand WEEK 12 and WEEK 13, on Wednesday, what do i have to do? its a little confusing with the asterisk and the plus sign and all that. Thanks

  • http://predawnrunner.com Greg Strosaker

    The plus sign indicates a double (6 miles in the morning, 4 miles in the afternoon). The asterisk indicates that this run includes 6 sets of 100m strides, instead of the usual 10 strides.

  • Anon

    What happened to the training plan document?

  • http://predawnrunner.com Greg Strosaker

    I’m seeing the document just fine. If you are still unable to, shoot your email address to strosaker at gmail.com and I’ll be happy to send it to you.

  • ingrid

    hi! i’m on week 10. Tuesday it’s 9 w 6×800. Do I run 9 miles THEN do 6×800′s or is that part of the 9 miles? thanks..:)

  • http://predawnrunner.com Greg Strosaker

    It’s 6×800 within the 9 miles. I run it as 2-3 miles of warm-up, 6×800 with 400 recoveries, and 2-3 miles of cool-down. I’m doing the same workout tomorrow.

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  • http://www.facebook.com/moore.seamus Seamus Moore

    Hi there, I have a question. I am starting to use the program for the Rotterdam marathon. What does LT9 (4T) mean. Do I run the first 5 miles at 6.20 pace and then 4 miles at 5.55 pace?

  • http://predawnrunner.com Greg Strosaker

    Hi Seamus – the LT9 (4T) designation means 4 miles at your lactate threshold pace (roughly 10K, or a slight bit slower) within 9 miles. I usually run this as a 3 mile warm-up (pace doesn’t matter), then 4 miles progressing from my half-marathon pace to my 10K pace, then a 2 mile cool-down (again, pace doesn’t matter). Hope this helps!

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  • Eddie Shrote

    alright Greg, I’m gonna modify this for a 3:23:00 attempt to BQ. thanks for taking the time to post this

  • http://predawnrunner.com/ Greg Strosaker

    Sure thing Eddie, the plan is of course adaptable to whatever time goal you have in mind, just keep in mind to keep your workout pacing in line with recent race results at the beginning and don’t over-reach. Good luck!

  • Eddie Shrote

    Just finished wk3 following your schedule / plan. Something wierd happend yesterday. On my 15th mile, I still had plenty of gas left in the tank, legs weren’t killing me. My daughter ran the last mile with me and ended up doing it in 7:21, and it didn’t feel as if i was even trying or going fast. My target pace is 7:46 so I was a bit shocked at how I felt and figured I better thank you again.

  • http://predawnrunner.com/ Greg Strosaker

    Glad all is going well Eddie, nothing builds confidence like having some gas in the tank at the end of a long run. Stay patient, it’s a long season and it gets easy to become a little overzealous when things go well early in the program. Staying healthy and consistent is goal #1.

  • Eddie Shrote

    oh, to be more exact, my MP is 7:45, I was doing the ML at 8:45-9:00. I’m glad i found your plan. I’m also doing the long runs in a fasted state and that’s wrought with perils right now. I think my body is trying to figure out what I’m doing to it. I took gel before a run last week and all hell broke lose with my stomach. So,next experiment for a LT run, it put the gel in a hot cup of water and drank it like tea before the run and that proved workable.

  • Jon

    Greg- I will be starting your 18wk plan in the next few weeks with a target of sub 3hr in Sept, and would like to know if you have had any luck incorporating road cycling? As of now I have a really good base level in both running and riding and would like to keep cycling involved in the training program. Where and when would you add rides? Would you double-up work outs or drop easy run’s for rides?

  • http://predawnrunner.com/ Greg Strosaker

    Hi Jon, thanks for your questions and good luck. The answer to your question is “it depends”. First let me state that I’m not a huge believer in cross-training, unless one has reached their musculoskeletal limit in the amount they can run and still want to boost their aerobic capacity. So, in your case, if this plan is at a mileage level that’s a reasonable step from what you’ve done in the past, I’d do all the running possible and put any cycling in as “extra” (or, not at all, in order to have as much energy to run as possible). That may seem extreme, but the question has to be: how important is that 3 hour goal to you (and how tough will it be to get there). If it’s important, and tough, then it may be time to sacrifice other things.
    If, on the other hand, your really can’t run this amount of volume without risking injury, then substitute cycling in for some of the recovery / easy days (but not the “medium-long” runs – those are critical) in order to get the aerobic benefit while saving your legs a bit. Just don’t go turning the cycling into hard interval-style workouts – they still need to be easy days.

  • Macho

    Have used this program and adapted it slightly over the past 9 months I have been on it. In three marathons I’ve lowered my PB time from 2:56 to 2:44. There is no sub for mileage!

    Super grateful for your (and Pete Pfitzinger and Dr Jack Daniels!) contribution. Keep at it!

  • http://predawnrunner.com/ Greg Strosaker

    Glad to hear it’s worked for you – I’ve heard similar comments from others. Some impressive progression on your marathon times – looks like I have some catching up to do!

  • Lukus

    Looking at this plan I feel that it meets my needs for training for my first marathon in hopes to run sub 3:00. However, I am concerned with the amount of races in the build up. Do you really recommend racing three times before the Marathon?

  • http://predawnrunner.com/ Greg Strosaker

    Thanks for the question Lukus. Honestly, no I don’t recommend 3 races (and I don’t think I did 3 races that season). Typically I do one or maybe 2 tune-up races, often a 10-miler or half-marathon around 4-6 weeks ahead of the marathon. This is ideal as it gives you a good baseline for setting your marathon goal and race strategy, while allowing plenty of recovery time. I generally do not taper for such races but you do need to allow appropriate recovery – no really hard workouts for the first week after, and maybe one (or one hard and one moderate workout) the following week. This is why I don’t like racing too often ahead of an “A” race, the recovery cycle diminishes the value of your training.

  • Lukus

    Ok that makes sense, what did you do instead of the race planned on the schedule?

  • http://predawnrunner.com/ Greg Strosaker

    Generally just another long run, maybe with some marathon pace miles (6-10 or so) at the end.

  • Alan Embrey

    Hi Greg, I’m going to be starting your plan in June in preparation for an October marathon. I have a question regarding the workouts which entail STR, Strides. I familiar with the “bounding” drills that I used to do during track practice. Is that what you are referring to?

  • http://predawnrunner.com/ Greg Strosaker

    Strides are different than “bounding” – see http://www.dailymile.com/blog/coach/what-are-strides for the best description I’ve seen on how to run strides.

  • Sean Helmot

    Howdy. This thread looks a bit dormant, but hopefully PDR still alive and running well.
    I started on the 18 week 55-70 mile plan about 7 weeks ago and have these Qs:
    a. The V20Max sessions (which start next week for me) – if it says for example ’9m w/6×800 @5k race pace, jog 50% to 90% interval time between’, then is the interpretation that I should for remainder of the workout (i.e. 9miles minus 6×800 minus interval jogs) run these miles at MEDIUM to LONG RUN pace, and then when I get to the 6×800 I do these at V20Max pace and jog after each 800m for 50-90% of the time it took me to run that interval? Sorry, tricky Q, I hope it’s clear
    b. The tune-up races. In most instances it says something like ’8k-15k tune-up race (total 9-13mi/14-21km). Should I interpret this to say that I should be running a minimum of 9m, and a max of 13 mi, and these should include an 8k-15k race inside these broader sets)?
    c. There are 3 tune-up races listed in the last 6 weeks of the plan – do you do all of these, or just pick 1?
    Thanks
    Sean

  • http://predawnrunner.com/ Greg Strosaker

    Hi Sean, I don’t post here anymore but still respond to comments and questions. Your description of the VO2max sessions is correct – the total mileage for the day includes an easy warm-up (with 4×10″ strides near the end just to get the legs turning over) and cool-down. The recovery intervals should be an easy jog – for example, if you are running 800′s, then a 400m recovery jog should be just right.

    In regards to races, I usually only ran one tune-up race, something between a 10-mile and half marathon, 4-6 weeks ahead of the goal race. I think the races called for in the plan are a bit too much. The total mileage on race day doesn’t matter that much, obviously you’ll want a bit of a warm-up (2-3 miles) and maybe a cool-down of a mile or two. If you don’t race on a given weekend as stated in the plan, replace with a longish run with a bit of marathon pace work, maybe 16-18 miles with the last 6-8 at marathon pace.

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