Original is
here. I've reformatted it to make it more readable and added some notes.
Paces. There are references to paces like "75%". I've pulled the pace chart from
another page on the asics aggies web site and put it here.
Current 5k |
|
70%
(Recovery) |
75% |
80% |
85%
(MP) |
90%
(tempo) |
95%
(10k) |
|
14:00 |
(67) |
6:30 |
6:00 |
5:32 |
5:16 |
5:00 |
4:42 |
|
14:30 |
(69) |
6:35 |
6:08 |
5:44 |
5:25 |
5:08 |
4:50 |
|
15:00 |
(72) |
6:52 |
6:24 |
6:00 |
5:40 |
5:20 |
5:04 |
|
15:30 |
(74) |
7:04 |
6:35 |
6:10 |
5:48 |
5:30 |
5:10 |
|
16:00 |
(77) |
7:20 |
6:50 |
6:25 |
6:05 |
5:42 |
5:24 |
|
16:30 |
(79) |
7:30 |
7:00 |
6:36 |
6:12 |
5:50 |
5:32 |
|
17:00 |
(81) |
7:44 |
7:12 |
6:45 |
6:22 |
6:00 |
5:42 |
|
17:30 |
(83) |
7:58 |
7:22 |
6:56 |
6:32 |
6:10 |
5:50 |
|
18:00 |
(87) |
8:18 |
7:44 |
7:16 |
6:49 |
6:25 |
6:05 |
|
18:30 |
(89) |
8:28 |
7:58 |
7:24 |
7:00 |
6:36 |
6:16 |
|
19:00 |
(92) |
8:44 |
8:10 |
7:40 |
7:12 |
6:48 |
6:28 |
|
19:30 |
(95) |
9:00 |
8:25 |
7:56 |
7:28 |
7:02 |
6:40 |
Maintenance runs. The 1500 and 5k program refer to 40-60 min and 50-70 min maintenance runs, so I assume there maintenance runs below are somewhere in the range. I usually run 45-55 minutes.
This page says "Pace-wise, refer to the chart below, but most runs away from the track should be in the 75-80% range. Not super fast but not jogging either." I think this puts "maintenance runs" in the 75-80% range.
ASICS AGGIE 10k/MARATHON OUTLINE
Intro: This program is designed
for post-collegiate distance athletes looking to compete at the
marathon distance. Also appropriate for 5k/10k types who much prefer
higher mileage programs to those programs based more on track work.
This
particular training program is based on the principles of progression
and multi-paced training and has consistently resulted in jump in
performance for a number of athletes who have followed it.
Break (2 weeks 11/20-12/3): 50-60% weekly mileage
- Training goals: Mentally recover from previous XC season and transition into training for the upcoming track season.
Areas of Training Emphasis
- Run
1-2 recovery weeks. No primary workouts, just run easy. Best if athlete
runs daily, length of runs up to the individual.
- If XC season is
done at PA’s, re-establish consistent training weeks following the 2
week break. This means get your weekly miles back up to the spring goal
levels after your break starting 11/20 and pick up the program with the
others starting 12/4.
Transition Period (8 weeks 12/4-12/31 and 1/1-1/26): 80-100% weekly mileage
- Training
goals: Consistency, patience, establish the building blocks of future
marathon success. Emphasis on aerobic fitness, solid nutrition and
injury prevention.
Areas of Training Emphasis (in order or priority)
- Aerobic fitness through mileage buildup, longer runs, double days.
- Mid week longer runs at strong efforts in hills if available
- Anaerobic conditioning (tempo runs)
- Short intervals and hill reps
- Pace of workouts should be controlled. Paces based on comparison charts.
- Not the time to race workouts!
- Paces established by current race performances or by best conservative guess btw coach and athlete.
Areas of Ancillary Training (in order of priority)
- Injury prevention.
- Drills and/or strengthening exercises to prevent recurring injuries are a priority
- Develop solid patterns of sleep and nutrition
- Flexibility
- Strength development
Weekly Training Schedule 12/4-12/31. 85-100% weekly mileage
- Sun: Easier long run (20-25% of weekly mileage). 14-16 miles
- Mon: Maintenance run
- Optional second run of 20-40 min easy.
- Tues: 3 x 3 x hill reps or Easy Recovery run + 6-8 x 200’s at 3k
- Optional second run of 20-40 min easy.
- Wed: Hilly longer run at easy to moderate effort. (12-15% of weekly mileage)
- Thurs: Easy recovery day of 30-40 min easy or day off.
- Optional second run of 20-40 min easy.
- Fri: 10-12 x 1k’s at MP or 6-8 miles at 80%.
- Optional second run of 20-40 min easy.
- Sat: Maintenance run
- Optional second run of 20-40 min easy.
- Can substitute race for workout if desired. Races during this stage should be CONTROLLED!
Easy week: 12/25-12/31:
- Goal
of easy weeks are to feel fresh and rested by week’s end. Second runs
for the day are optional. All other runs should be cut by 15-20% as
well.
Weekly Training Schedule 1/1-1/28. 85-100% weekly mileage
- Sun: Easier long run (20-25% of weekly mileage). 16-18 miles
- Mon: Maintenance run
- Optional second run of 20-40 min easy.
- Tues: 3 x 3 x hill reps or 15-18 x minutes (60 sec on/off)
- Second run of 20-40 min easy.
- Wed:
Hilly longer run at strong pace on up-hills and final stages of run if
feeling heroic. If not, just cover the distance. (12-15% of weekly
mileage)
- Thurs: Easy recovery day of 30-40 min easy or day off.
- Optional second run of 20-40 min easy.
- Fri: 2-3 x 5k’s at MP or 5-6 x 1600 at 10k/tempo.
- Second run of 20-40 min easy.
- Sat: Maintenance run
- Optional second run of 20-40 min easy.
- Substitute race for workout if desired. Races during this stage should be CONTROLLED!
Easy week: 1/22-1/28:
- Goal
of easy weeks are to feel fresh and rested by week’s end. Second runs
for the day are optional. All other runs should be cut by 15-20% as
well.
Optional Supplemental Training (if you have the time to
fit this in WITHOUT sacrificing your energy levels for the training
above, go for it)
- Sun:
- Mon: Weights (circuit training, yoga or pilates)
- Tues:
- Wed: Massage after run.
- Thur:
- Fri: Weights (circuit training, yoga or pilates)
- Sat: Form/speed and/or hurdle drills
Races
- Cal 10 (optional)
- Castle to Coast as tempo run
- Super Bowl 5k-10k (optional)
Race Prep Period (8 weeks 1/29-2/25 & 2/26-3/25). 90-100% weekly mileage
- -Training
goals: Maintain consistency and patience, incorporate multi-paced
training around marathon speeds (400-tempo) as race prep. Workouts and
races are still very much controlled. Races during this period focus
primarily on testing current levels of fitness.
Areas of Training Emphasis (in order or priority)
- Maintain longer runs, double days, hillier mid week longer runs at a strong effort.
- Anaerobic conditioning (tempo runs)
- VO2max intervals
- Short intervals
- Pace of workouts still controlled. Paces based on comparison charts.
- Not the time to race workouts!
- Paces established by current race performances or by best conservative guess btw coach and athlete.
Areas of Ancillary Training (in order of priority)
- Injury prevention
- Maintain solid patterns of sleep and nutrition
- Flexibility
- Strength maintenance
Weekly Training Schedule 1/29-2/25. 90-100% weekly mileage
- Sun: Easier-moderate long run (20-25% of weekly mileage). 18-20 miles
- Mon: Maintenance run
- Optional second run of 20-40 min easy.
- Tues: 8-10 x 1k at 10k or 2 x 2 miles in/out 400’s
- Second run of 30-50 min easy.
- Wed: Longer run on terrain similar to marathon course and final stages of run at a strong effort. (12-15% of weekly mileage)
- Thurs: Easy recovery day of 30-40 min easy or day off.
- Optional second run of 20-40 min easy.
- Fri: 4-5 x 2k at MP/1k’s at 20-30 seconds slower continuous or 4 miles at MP/4 miles at tempo w/ 800 jog w/ 6 mile warm-up.
- Second run of 30-50 min easy.
- Sat: Maintenance run
- Optional second run of 20-40 min easy.
Easy week: 2/19-2/25:
- Goal
of easy weeks are to feel fresh and rested by week’s end. Second runs
for the day are optional. All other runs should be cut by 15-20% as
well.
- Hard 10k-half marathon or 13 at MP to test fitness following easy week.
Weekly Training Schedule 2/26-3/25. 90-100% weekly mileage
- Sun:
Easier-moderate long run (20-25% of weekly mileage). 18-22 miles. Your
longest long run should occur 5 weeks before the target race. After
this date, it will do more harm than good.
- Mon: Maintenance run
- Optional second run of 20-40 min easy.
- Tues: 5-6 x 1600 at 10k or 4 miles in/out 400’s
- Second run of 30-50 min easy.
- Wed: Longer run on terrain similar to marathon course and final stages of run at a strong effort. (12-15% of weekly mileage)
- Thurs: Easy recovery day of 30-40 min easy or day off.
- Optional second run of 20-40 min easy.
- Fri: 3-4 x 5k at MP/1k’s at 20-30 seconds slower continuous or 4 miles at MP/4 miles at tempo w/ 6 mi warmup.
- Second run of 30-50 min easy.
- Sat: Maintenance run
- Optional second run of 20-40 min easy.
Easy week: 3/19-3/25:
- -Goal
of easy weeks are to feel fresh and rested by week’s end. Second runs
for the day are optional. All other runs should be cut by 15-20% as
well.
- -15 miles-30k at MP to test fitness following easy week if marathoner. 5k or 10k at Stanford if 10k.
Marathon
Taper (3 weeks)
Can also be used for target 10k. 3 weeks from target
race = 90%, 2 weeks from target = 80%, week of target race = 60% weekly
mileage
- Training goals: Time to mentally and physically prep for the job ahead.
- Most ancillary training is dropped.
- Workout rotation similar, just cut by the above recommended %.
- 10
days from target race = race specific workout ie. 3 miles at MP, 2
miles at tempo, 1600 at 10k, 800 at 5k or 12-14 miles w/ final 4 at
tempo.
Suggested Final week:
- Sun: 11-12 mile light progressive run with final 1600 on track of SS/JT.
- Mon: Maintenance run at 60% of last month’s Monday run
- Optional second run of 20-30 min
- Tues: 6 x 1k at 10k or 3 miles of in/outs
- Second run of 20-30 min easy
- Wed: Easy 40-60 min
- Thurs: Easy 30-40 min finishing w/ 4 x minutes
- Optional second run of 20-30 min easy
- Fri: 30-40 min easy
- Sat: 20-30 min easy = light shake out strides
- Optional second run of 10-15 min easy
- Sun: 10 min walk/jog first thing out of bed. Marathon.