I. INTRODUCTION

Program Design
The "Veteran" training program is for the runner with a peak weekly mileage of approximately 60 to 70 miles and has raced four or more marathons. The "Rookie" program has a weekly mileage range of 40 to 65 miles and is intended for those runners who have raced one to three marathons.

Races
You should incorporate some longer races (10 miles through 20 miles) into your training program. They are a good opportunity to practice running in a competitive environment, simulate racing conditions, and run at your marathon pace. If you can, try to find races that are similar in conditions to your target marathon. They will make ideal preparatory races.

Specific Workouts
1. Rest Day - All training programs must have planned recovery. How often this takes place is highly variable between athletes. Some people take two or three days off from training each week. Others rarely take a day off. Everyone should have planned easy days with little or no training. The program has the recovery day set every Monday, which is a day many people usually have as their easy day.

2. Interval Workouts - Tuesday nights are the set interval workout night. This is an important weekly workout, but not as important as many runners think. Runners should get in 3-5 miles of fast paced-running with intervals generally ranging from 800 meters to 3,000 meters (about 2 miles). A common training flaw is that runners in marathon training do their interval workouts too fast and do not fully recover for their other workouts during the week. The pace of the intervals should usually fall between your current 10K and 5K race pace.

3. Distance Runs - This is your typical daily run, which we suggest be three days per week for most people. The length and pace of your distance runs will vary from person to person and how you feel at the time. The distance runs in the schedule are the most flexible in terms of your training. If you're feeling tired, then cut back on the distance and pace of the run. Likewise, do the same if the weather conditions are poor. This day is a great day to do some alternate form of exercise if you cross-train.

4. Medium-Long Runs (MLR) - These runs appear in the marathon training program on alternate Thursdays. The MLR is important training run done at a fairly steady pace (approximately 30 seconds per mile slower than marathon pace) for 10-14 miles.

5. Marathon Tempo Running - Often overlooked and increasingly important for faster marathoners. If your projected marathon pace is faster than the pace at which you typically train, then marathon tempo running is an extremely important component. Marathon Tempo is defined as the pace that is within 10 seconds of your projected marathon pace. If your projected marathon pace is 7:00 per mile, then you should do your tempo running at 6:50 to 7:10 per mile. Do not run these training sessions any faster than the prescribed pace.

6. Long Runs - We're all very familiar with the weekly long run, which is an important piece of the marathon training puzzle. The long run can be the most beneficial, but also can cause the most damage if done too hard, too long, and too frequently. The program cycles the long runs in three week cycles (shorter to longer). One of the keys to marathon success is doing some tempo running within the long run. Most of the long run pace is done 30 seconds to a minute or more slower than projected marathon pace. It is important to do some running at your projected marathon pace during your long run, usually in the middle or to conclude the run. That way, when you hit the 20-mile marker during the marathon your legs will be somewhat familiar with maintaining that pace. Long runs do not necessarily need to be done every week throughout the program. It may be beneficial to take one week off a month from the long runs.

The Last Few Weeks
Tapering is what every marathoner tries to do in the last three weeks leading up to the marathon. Unfortunately you can ruin months of training by not reducing your training enough or by reducing your training too much. The goal of the taper is to get you to the starting line in the best fitness and the most rested state possible. Total mileage comes down in the last two to three weeks, mostly in the distance runs and long runs. It is important to continue to do interval and tempo workouts during the taper, albeit at a slightly reduced volume. Everyone's last few days will be different. Some like to take off completely; others like to run a little the day prior to the marathon. This is something you may want to experiment with in the days prior to the two scheduled races.