Training Approach

Half & Full Marathon Training Approach

We cater and welcome all levels of runners: Beginner, Intermediate and Advanced. Everything is based on your existing base/fitness level. Speed has nothing to do with it.

  • Beginner Run/Walk Program is designed for runners who have little/no experience with long distance running or for runners who have taken a long break or coming off an injury.
  • Intermediate Program is designed for casual or existing runners who can, for the most part, maintain a continuous run for up to 4-6 miles.
  • PR Chasers / Advanced Program is designed for runners with a base already set and ready to take their training to a higher level.

Mid-Week Runs versus Weekend Long Runs

The general format of the program is to do 3-4 “mid week runs” of 4-7 miles (50-70min) each and then one (1) “long run” every Saturday. The mid-week runs generally stay the same throughout the year. The long runs progress each week, starting at 5-6 miles (60-70min) early on and working our way up to the long run of 20-22 miles (240-260min) when we peak (Full Marathon program). The half marathon program will peak at 12-15mi (130-150min) We then spend a few weeks “tapering” as we near the race.

The general format of the program is to do 3-4 “mid week runs” of 4-7 miles (50-70min) each and then one (1) “long run” every Saturday. The mid-week runs generally stay the same throughout the year. The long runs progress each week, starting at 5-6 miles (60-70min) early on and working our way up to the long run of 20-22 miles (240-260min) when we peak (Full Marathon program). The half marathon program will peak at 12-15mi (130-150min) We then spend a few weeks “tapering” as we near the race.

Base Building versus Specialty Runs

Regardless of program, we cover a “core base” building phase during the first 6-8-10 weeks, then move into specialty runs such as Tempo, Speed and Hill workouts during the 2nd portion of the schedule. These “specialty” runs are done on Tuesday nights, while we maintain base runs during our Long Saturdays. 

Similarly, the advanced program may spend less time base building and more time doing specialty runs, while the Beginner group may spend much of the season building.