Principle of Super Compensation

You improve through compensation. Body adapts during recovery.

If recovery isn’t allowed to happen, then the adaptations don’t occur.

• Certain workouts take different periods of time to reach optimal super compensation.

Principle of Super Compensation

General Guidelines (different for each individual) for run recovery time.Type of Stress Easy Run LT Sprints Anaerobic Capacity RacesHours of Recovery 8 24 30-40 36-48 2-3 days

Advanced Marathon Plan

WEEK DAY WORKOUT PACE COMMENTS

Monday

Short Hill Reps(2)-

3x(:10, :30, :60) Full Rest

Z5b, 5c

Prefer for these to be on hi l l s for 3 reasons . Makes you s tronger, helps correct overs triding, and decreases injury ri sk. Go through

dynamic s tretching and warm-up 1-2 mi les . You are doing 3 sets of 3 hi l l repeats in the order of :10, :30, :60. Your recovery i s ful l meaning

walk/jog to bottom, s tart next rep when you feel able to complete the next rep as fas t as you can. Reps should be run as fast as

poss ible but under control . Be sure to cooldown 1-2 mi les to fulfi l l weekly mi leage. Focus on good technique, driving through the toe,

knee l ift and backward arm swing.

Tuesday/ Wednesday

Easy Miles - 3-4 miles

Z1, 2.

These fi rs t 4 weeks just focus on getti ng the mi leage in. A good rule of thumb on pace i s you should be able to carry on a conversation with a running buddy with ease. Remember easy days easy, hard

days hard.

Thursday

Tempo Run(3) - 2-4x8:00 Rest

2:00

Z4

Dynamic Stretching, Start your run with 1-2 mi les at warm-up pace. Workout i s dependent on how you feel . Feel fl at or ti red only run 2

reps , i f you feel wel l and good run 3 or 4. Each rep i s 8:00 in duration with 2:00 jog recovery. Remember what Z4 should feel l i ke,

cha l lenging but manageable. Should be able to hold pace for 1 hour i f needed. If in doubt, s low down. Unsure i f you should do 4

reps? With most workouts we do you should feel as i f you could do 1 or 2 more reps .

FridayEasy Miles - 3-

4 milesZ1, 2.

If you feel l i ke you could handle 3-4 more mi les then do so. Want to be better at running run more. Sore? Ti red? I rather you take a

day off then take a week off later on down the road.

SaturdayLong Run(1) -

60 - 80 minutes

Z1, 2

The long run wi l l be your most important run each week as indicated. Remember we are only running for time spent on feet

right now. As of right now we should be running at conversational pace but keep i t honest. Long s low dis tance runs produce long s low

dis tance runners!

SundayEasy Miles - 3-

4 milesZ1, 2.

One

Mill Race Marathon

Total Weekly Miles: 23 - 32 miles.

Note: Days in Gray are all OPTIONAL. This is the difference between the 3-4 day run week and the 5+ day run week. This holds true throughout the next 16 weeks.

Advanced Marathon Plan

WEEK DAY WORKOUT PACE COMMENTS

MondayEasy Miles -

3-4 milesZ1, 2

Remember, we want 20 - 25 mi les tota l volume this week. Plan your week out and how far each workout wi l l get you. Don't end up

ca lculating how many mi les you need to reach goal weekly mi leage on Thursday and have to put in 6 or 7 on Thursday or go longer on your long run because you went too short on Monday.

Tuesday/ Wednesday

Aerobic Intervals(2) -

8-10x1:00; 2:00 Rest

Z5a, 5b

Dynamic Stretching + 1-2 mi les warm-up. This i s a continuous run but within your run put in 8-10 interva ls of 1 minute duration at

what you perceive to be 5k race pace effort. Zero in on your breathing, foot s trike rhythm, etc. Learn how your body feels and

sounds at different paces . We run for time instead of a set dis tance for a reason. We're targeting specifi c phys iologica l

processes , not mimicking race dis tance. Again, unsure about how many to do? Always feel l ike you can do 1-2 more without fa l l ing

off pace, i f you can't, s top. Be sure to cooldown.

ThursdayEasy Miles -

4 milesZ1, 2

Friday Easy Miles -

3-4 milesZ1, 2

SaturdayLong Run -

75 - 95 minutes.(1)

Z1, 2 Long run again, at conversational pace. Enjoy i t! They wi l l get longer, tougher and faster to s imulate the marathon.

SundayEasy Miles -

4 milesZ1, 2

Two

Mill Race Marathon

Total Weekly Miles: 24 - 32 miles.

RECOVERY STEPS IMMEDIATELY AFTER YOUR WORKOUT OR LONG RUNHYDRATINGAfter a hard workout or a tough long run, you should begin by hydrating within the first 10-15 minutes after stopping. Even if the temperature was cool, or downright cold, you still sweat a significant amount and you need to replace the fluid loss. An electrolyte solution like Gatorade works best and you should aim for 16-20oz of fluid. When running in the summer, you can use a sweat loss calculator (http://runnersconnect.net/training/tools/sweat-loss-calculator/) to determine the exact amount of fluid you need to replace.

REPLENISHING CARBS AND PROTEINAfter you’re hydrated, you can begin your stretching routine while also ingesting your post run snack or drink. This post run fuel could be something like chocolate milk, yogurt and granola, banana and peanut butter bagel with orange juice, or a protein shake. You want to aim for a 4 to 1 ratio of carbohydrates to protein. I’ve also used glucose tablets (made for diabetics) and Pedialite, directly after running, especially when I travel. The tablet is pure glucose, which stimulates the insulin response in the body and ignites the recovery process. It’s a quick trick if you’re crunched for time or have a sensitive stomach and don’t feel like eating after a run.

STRETCHINGThe stretching and post run fueling should begin within 25-30 minutes of finishing your run. The stretching should last 10-15 minutes, focusing on the major muscle groups (quads, hamstrings, calves, and hips) as well as anything that is nagging or felt sore on the run. While the merits of stretching are a hotly debated topic in running circles, I believe stretching post run has its benefits. If you have a foam roller and are experiencing any small injuries, it would also be beneficial to roll out on the foam roller to alleviate any knots and tightness.ICE BATHFill your bath tub with cold water and add ice until the temperature is at least 55-60 degrees . Next, grab a hoodie and your favorite magazine and submerse your entire lower body, up to your hips, in the water. Now, the trick to ice baths is surviving the first 3 minutes. After 3 minutes or so, you’ll notice the temperature feels more temperate and you can actually relax a little. *what is going on? Vein constriction and dilation.Remain in the tub for 10-15 minutes. Trust me, the more you ice bath, the more comfortable this process becomes. After letting all the water drain from the tub, go ahead and take your shower. Your legs will feel cold for a few hours, but your muscles will thank you later.

EAT A WELL-BALANCED MEAL 1-2 HOURS AFTER YOUR RUNAfter the ice bath, you’ll want to ensure that you get a well-balanced meal in your system. So far, you’ve had Gatorade and some light snacks. To completely refuel, your muscles need something more substantial. If you run in the morning, this could be breakfast – eggs with veggies and whole wheat toast, oatmeal with fruit and toast, I even think pancakes are a decent choice if you top with fruit and yogurt. Lunch or dinner could be salad with a sandwich, pasta, or leftovers from the night before. You just want to consume a high quality meal with a good balance of carbohydrates, proteins and fats. This will provide your body with the final nutrients it needs to top off the recovery process.TAKE A NAP OR GET A MASSAGE After your meal, put your feet up, take a nap, and follow it up with a massage. I know this is where things can get “ridiculous”, as massages and naps are a fantasy and extreme luxury; however, I thought it should be included.WARM BATH WITH EPSOM SALTSAbout 60-90 minutes before bed, you should take a warm/hot bath in Epsom salts. Combine 4 cups Epsom salt with 1 cup baking soda and relax in the hot water for 10-15 minutes. After the bath, dry off and roll out your muscles with the foam roller and get in a good stretching session. Not only will this help remove excess toxins from the muscles but the stretching before bed will ensure that you wake up feeling ready to go for your next run. If anything, the relaxing bath and the Epsom salts will help you sleep.

TO SUM UP THIS ROUTINE IN ONE EASY TO VISUALIZE CHART:1. Hydrate as soon after your run as possible with Gatorade or

electrolyte drink2. Stretch major muscle groups and anything that is sore or tight.

Roll out any nagging injuries or problem areas.3. Eat a small meal that contains a 4 to 1 ratio of carbohydrates to

protein4. Take an ice bath5. Eat a decent sized, healthy meal6. Nap, put your feet up, or get a massage7. Take an Epsom salt bath8. Roll out and stretch well9. Get plenty of sleepAs you can see, this routine is quite extensive. You won’t always have the time to get in all of these recovery protocols, but it does give you a glimpse of the things you could do on those rare occasions. Do what you can, but at least now you have a few ideas and can make a plan.