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Yad Binyamin – Full and Half Marathon Work-out Details:
Both Full and half marathon programs are made up of running 4 times a week. The work out for both the full and marathon are the same with the only difference is the increased distance for the long run for the marathon. [developed by Jon Kowal – based on effective programs used around the globe focusing with major adaptation from both Hal Higdon and Beit Shemesh programs.]
Each of the 4 days has a different purpose:
- Speed (Monday night) – by definition, these various workout help you get faster
- Tempo/Race Pace (Wednesday night) – Tempo training is also a form of speed training but focuses on running faster with increasing longer distance plus raising lactic acid threshold. Race pace helps you dial into that target pace you will run your half or marathon in.
- Long Run (Friday morning)– Key to help you increase your endurance and run your target distance
- Recovery Run (Saturday night) – slow short run to help flush the system of lactic acid
Off Season note: Can cut down running to 3X a week – just to maintain level of fitness. Unless you have a burning desire to increase speed, you may want cut out these workout since speed workouts, if not done correctly or over long periods of time have higher chance of injury associated with them. I generally run 10K on Monday, 5K on Wednesday and 15K on Fridays during off season – all at comfortable paces.
Refer to Full/ Half Marathon Training Spreadsheet which lists different training for each week of the training period/
1. Speed Training
A mix of different exercises which has an interval component to make you faster. Each speed training session consists of 2K warm-up at a slow pace – to warm up your muscles and after the speed section, complete run with 1K cool-down
Here is a description of various speed workouts:
a. Strides – after 2K warm up, pick up pace for the 4 middle kilometers taking strides last 100 meters by slowly accelerating for first 20 meters, holding fast steady pace for 60 meters and then decelerate for last 20 meter. In terms of time – accelerate for 10 seconds, hold fast pace for 20 seconds followed by 10 seconds of deceleration and then resume regular pace. Fast paces should be 85-90% of maximum pace.
b. Fartlek – (description adapted from Chaim Wizman, Head of Beit Shemesh Running Club) modified for Yad Binyamin:
“The Monday night group speed session begins with a 2k warm-up loop counter-clockwise around Derech HaAvot starting and stopping at the Trempiada. We then commence a 48 minute fartlek workout, which is one of the first speed workouts of the running season and a terrific way to reintroduce the body to speed work after the easy running of the off-season. The term “fartlek” is Swedish for speed-play. In the classical sense, this means that within a single workout, you run faster or slower as the mood strikes you. The objective is to alternate speeds in the course of one continuous run. We do this in a highly structured fashion. The way we do this is we run at 3 different speeds for four minutes each and we repeat the cycle 4 times (3 times if you are a novice marathoner.) This works as follows. Run the first 4 minutes at a slow, relaxed pace (e.g. 45 seconds/km slower than your half marathon pace. (E.g. if you are a 1:45 half marathoner (5 minutes/km), you would run this section at a 5:45/km pace. If you have no idea how fast you would run a half marathon, simply run this first section 30 seconds/km slower than your normal training pace. Move to 15 seconds slower than half marathon pace (5:15/km for the 1:45 half marathoner) or to your normal training pace for the second four minutes. Then speed up to 5 seconds faster than HM pace (4:55/km for the 1:45 half marathoner) or to 20 seconds/km faster than your normal training pace. Repeat the cycle four (or three times) and you are done. If the actual numbers seem too confusing to you, simply run 4 minutes slow, 4 minutes medium and 4 minutes fast and then repeat the cycle 4 times (times for beginners).
Why do we do this workout? It is fantastically efficient. You get speed, moderate pacing and recovery all in one 48 minute workout. It also teaches you how to shift gears and how to pace properly, both of which are critical skills for a distance runner. The extremely structured nature of the workout and the fact that you shift speeds every four minutes eliminates the boredom of running loops
c. Ladders
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Warm up for 2 km (once around Derech HaAvot), then run 200 meters fast followed by 400 fast, then 600,800,600,400 and 200. After each fast section, do a recovery jog for the same distance as the fast section you just ran. Followed by 1km cool down. Beginners – only go up to 600 meters top of the ladder.
[Beginning runner – may choose 600 distance to be the top of your ladder]
In case you don’t have a GPS to measure distance, measure distance in time – for every 200 meters run for 1 minute (that’s a 5 min/K pace). So using time – the ladders will be: 1,2,3,4,3,2,1 minutes each, with each interval followed by recovery job lasting the same time as you just ran. Adjust your time as to how you feel is fast for you (for some a 6 min/K is fast – therefore each 200 meters should be covered in 1 minute 12 seconds; I would round up to 1min 15 seconds to keep it simple).
d. Yasso 800s – great predictor of Marathon results. Staring at new reservoir near route 40 (on road connecting Gnai Tal to route 40) since “running path” around reservoir is flat and almost 800K. Meet at Trempiada with car before heading out about 9:40 PM
From Beit Shemesh Running Group on Yasso 800s:
Outstanding speed workout known as Yasso 800’s. Yasso 800’s are named after Bart Yasso, the famous runner and Runner’s World Magazine editor who invented them. Yasso’s theory is that if you can run ten 800 meter intervals in your goal marathon time, you are theoretically in good enough cardio shape to run your goal marathon time. Obviously, you need to have the proper endurance base as well. So how does it work? Simple Let’s say you are shooting for a 3:30 marathon. You would simply run the 800 meters in 3 minutes and 30 seconds (not a 3:30/km pace but 3:30 for the 800 meters or a 4:23/km pace). If you were shooting for a 3:45 marathon, you run the 800 in 3 minutes and 45 seconds. You then recover for 400 meters with slow jogging and then immediately begin your next 800. The goal is to do be able to do ten of these by the time we peak in about 3 months (which is week 17) . Week 4, we will shoot for 6 of them at either goal marathon pace or even faster tempo pace after our usual 2 km warm-up. Finish up with 1 K cool down
e. Hill Repeats – Warm up run to Beit Chilkia – 6-10 hill repeats (first time start with 6 building by 1-2 repeat each time until your get to 10 repeats. Jerusalem half and full – aim for 12 repeats)- run up fast up the hill starting at the bridge up to shul. Run around the traffic circle and run slowing down the hill back to the bridge. Afterwards recovery pace back to Yad Binyamin to complete 14K.
f. 1200K Intervals: Warm up for 2 km (once around Derech HaAvot), then run 1200K x 4 times at 10K pace and take 4 minutes to recover with slow jog between each interval Finish off with 1 K cool down. If no GPS or smart phone to measure distance – run 6 to 7 minutes at 10K pace.
g. 5K Trial – Treat it as if you are running a real 5K. Warm up before with some jogging and strides (start with 5 min jogging, then do 3 strides with 2 minute jog in between each stride). For fun you can run the Nachal Soreq 5K route or just run around YB – starting at the Trempiada (run to the Teyelet – run the distance, run to Beit Chilkia, turning left at the T junction, turn left on route 3 returning to Yad Binyamin. In front of Menta end of 5K)
2. Tempo/Race Pace
a. Tempo Run (6-12K Run) Start with 2 KM warm-up and cooldown of 1K. In between, conduct a Tempo run which is at pace that it become difficult to speak (a great time for mp3s). Since many runners do not have a GPS – use this rule of thumb- run at a pace that you have difficulty to speak. if you have a GPS with a heart rate monitor- you want to run at about 80-85% of your maximum heart rate or at 1/2 marathon pace.. The tempo portion should start at 10 minutes this week.
The idea to extend the “Tempo” section of the run in increments of 5 minutes more each time – possibly increasing the pace somewhat as well. Tempo should increase to maximum of 40 minutes. This will over time increase your lactate threshold so you can run longer at a faster pace before lactate acid build up.
After about 4 weeks of Tempo Runs – we will alternate Wednesday training with Marathon Pace runs – in order be able to really know and feel the right pace for you to run your marathon PR half marathon in.
b. Race Pace – the object is to “dial in” to the race pace that you intend to run your full or half marathon in. This way when it comes to race day you will “feel” naturally what this pace should be – even without your GPS. Warm up 2 K. Run 7- 13K (depending on the week) at your 1/2 or full marathon race pace (30-60 second slower than 10K pace) and then finish up 1 relaxing kilometer.
3. Friday Long Runs
We will start initially at 5:15 AM – for the first number of weeks and will keep you informed as to time changes (start earlier as distance increases). The long run is the anchor of all marathon and half marathon programs and will get you to the finish line – if you follow the weekly increments. A half marathon program is generally a 10-12 week program and Marathon an 18 Week program. The Long Run will be typically run at a minute below Marathon pace. Initially the group will run at about a 6 Kilometer pace. Those just running a half marathon: we will adjust the distance at a certain point in the program – but we will all start together (at the Trempiada)
4. Motsai Shabbat Recovery Run
this is only a 5 K Run. I know two years ago – we had two distances 5 and 10 K on Motsai Shabbat – but looking at the Literature, at least initially, we will only run 5 Ks and toward the middle of the program it may rise to 8K. This is a very relaxed run at an easy pace. Helps flush any lactate build up from the previous day when we run our long runs.
