"ADVANCED" Antarctica 1/2 Marathon Training Program
The "Advanced Run" Program is best suited for those who have been running at least 4 times per week for 45-75 minutes for at least one year. If you are running less consider the "Intermediate Run or Run" Program.
DAY	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
MODE	Run + ST	Glacier Run	Cross-Training + ST	Run Tempo	Run	Run-Endurance	Rest Day
INTENSITY	Easy Pace	Challenging	Moderate	Moderate	Easy Pace	Conversational Pace
I-RATE SYSTEM	7 - 7.5	8-9	7-8	7-8	7 - 7.5	6.5 - 7.5
HEART RATE	70-75%	80-90%	75-80%	75-80%	70-75%	65-75%
WEEK 1	45 minutes	*Glacier Hill Workout	40-45 minutes	45 minutes EZ	40 minutes	8 miles	Rest
November 24 - 30	Easy Pace	20Run+10Climb+20Run		4x Striders
WEEK 2	45 minutes	*Glacier Hill Workout	40-45 minutes	45 minutes EZ	40 minutes	9 miles	Rest
December 1 - 7	Easy Pace	20Run+10Climb+20Run		4x Striders
WEEK 3	45 minutes	*Glacier Hill Workout	40-45 minutes	45 minutes EZ	40 minutes	10 miles	Rest
December 8 - 14	Easy Pace	20Run+10Climb+20Run		4x Striders
WEEK 4	45 minutes	*Glacier Hill Workout	40-45 minutes	45 minutes EZ	40 minutes	8 miles	Rest
December 15 - 21	Easy Pace	20Run+12Climb+20Run		4x Striders
WEEK 5	50 minutes	*Glacier Hill Workout	40-45 minutes	50 minutes EZ	40 minutes	11 miles	Rest
December 22 - 28	Easy Pace	20Run+12Climb+20Run		4x Striders
WEEK 6	50 minutes	*Glacier Hill Workout	40-45 minutes	50 minutes EZ	40 minutes	8 miles	Rest
December 29 - Jan 4	Easy Pace	20Run+15Climb+20Run		4x Striders		[Race Pace Run]
						5 miles at race pace
WEEK 7	60 minutes	*Glacier Hill Workout	40-45 minutes	TEMPO A	40 minutes	12 miles	Rest
January 5 - 11	Easy Pace	20Run+15Climb+20Run		Workout
WEEK 8	50 minutes	*Glacier Hill Workout	40-45 minutes	50 minutes EZ	40 minutes	8 miles	Rest
January 12 - 18	Easy Pace	20Run+15Climb+20Run		4x Striders		[Race Pace Run]
						6 miles at race pace
WEEK 9	60 minutes	*Glacier Hill Workout	40-45 minutes	TEMPO A	40 minutes	13 miles	Rest
January 19 - 25	Easy Pace	20Run+15Climb+25Run		Workout
WEEK 10	50 minutes	*Glacier Hill Workout	40-45 minutes	50 minutes EZ	40 minutes	8 miles
January 26 - Feb 1	Easy Pace	20Run+15Climb+25Run		4x Striders		[Race Pace Run]
						6 miles at race pace
WEEK 11	60 minutes	*Glacier Hill Workout	40-45 minutes	TEMPO B	40 minutes	14 miles	Rest
February 2 - Feb 8	Easy Pace	20Run+15Climb+25Run		Workout
WEEK 12	50 minutes	*Glacier Hill Workout	40-45 minutes	50 minutes EZ	40 minutes	10 miles	Rest
February 9 - 15	Easy Pace	20Run+15Climb+25Run		4x Striders		[Race Pace Run]
						7 miles at race pace
WEEK 13	60 minutes	*Glacier Hill Workout	40-45 minutes	TEMPO B	40 minutes	15 miles	Rest
February 16 - 22	Easy Pace	20Run+20Climb+25Run		Workout
WEEK 14	45 minutes	*Glacier Hill Workout	40-45 minutes	50 minutes EZ	40 minutes	10 miles	Rest
February 23 - Mar 1	Easy Pace	20Run+20Climb+25Run		4x Striders		Last 3 miles at race pace
WEEK 15	60 minutes	TRAVEL to BA	Easy Run in BA	Easy Run in BA	Easy Run in BA	Travel to Ushuaia	SHIP - Rest
March 2 - 8			40-50 minutes	60 minutes	40-50 minutes	Rest Day	Stretch and Walk
			Warm Weather	Warm Weather	Warm Weather
WEEK 16	SHIP -Rest	ANTARCTICA	Rest & Explore	Rest & Explore	Rest & Explore	Rest & Explore	Rest & Explore
March 9 - 10	Stretch and Walk	MARATHON!!	Stretch and Walk	Stretch and Walk	Stretch and Walk	Stretch and Walk	Stretch and Walk
Warm-up:  walking 5 minutes at an easy pace prior to every run workout to gradually increase circulation to working muscles, heart and breathing rates.
Cool-down: walking 5 minutes at an easy pace after to every run workout to gradually bring heart rate and breathing back to normal levels.
Flexibility:  Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.
*Striders= After the walking cool down, perform 4 strides by gradually increasing running pace for 30 seconds until a fast but controlled pace is reached, focusing on form and quick foot strike.  Follow with one minute of easy walking.  Repeat 4 times.
Heart Rate= Using a heart monitor maintain a range between the prescribed percentages…65-75% of estimated maximum heart rate.
I-Rate= Rate of perceived exertion.  Rate your level of intensity by how you feel, 1-10.  1 being at rest and 10- being an all out level.  Use this system to stay in the smart training range listed on the training program (i.e. 6-7)
Cross-Training= Include activities that are non running or  and will supplement your running preparation for the race.  Cycling or spinning, hiking on trails, stairclimbing pilates/yoga.  Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout.
Endurance Pace=  Conversational pace should be at a slow, and comfortable-conversational pace.  You should be at a pace where you can hold a conversation easily.  Heart rate zone of 65-75% of maximum or I-Rate of 6-7.5. Note: heart rate will gradually climb due to fatigue and dehyration.  Allow for a 5% increase and max heart rate of 75% of maximum rather than slowing pace to stay within zone.
ST= Strength Training and flexibility:  A strong foundation will prevent overuse injuries and improve running efficiency.  Especially on trail races.  Include a total body strength training regimen twice per week on the scheduled days.  Avoid strength training the day before or after the long runs.
Easy [EZ] Pace:  Easy to moderate pace at 70-75% of maximum heart rate or an iRate level of 7+.  A pace you could go at for along time easily.
Moderate Pace:  Moderate pace at 75-80% of maximum heart rate or an iRate level of 7-8.  A pace where you can hear your breathing, but not breathing hard.
Endurance Run=  The Endurance Run should be at a slow, and comfortable-conversational pace.  You should be at a pace to hold a conversation easily.  Heart rate zone of 65-75% of maximum or I-Rate of 6-7.
Race Pace Run:= This workout is only effective if you run it at your planned half marathon pace and no faster.  Run first 2 miles of run at easy, endurance pace and remainder miles at planned marathon pace (race pace).  This is a great way to train mentally for the race and teach your body the pace needed on race day.  The key is to run at race pace and no faster.  It is optimal to try and train on rolling trails or country roads to simulate race day terrain.
*Glacier Hill Workout:   Warning!!  This workout is very challenging, but will prepare you well for the physical and mental challenges on the Antarctica Marathon.  Make sure to take the climbing pace easy at first and let your body adapt.  The race course rolls the entire way and also includes a climb [hike] up a glacier on snow up 17% grade incline about 2/3 of a mile (1K). To perform the Glacier Hill Workout, warm-up walking 5 minutes at a brisk pace. Run the scheduled Glacier Hill Workout [Run20+Climb10+Run30] means Run easy for 20 minutes, then Climb stairs, on a climbing machine at the gym or elevate a treadmill to max incline 12-15% and climb for 10 minutes, finish with Running at easy to moderate pace for 30 minutes.  Cool down with 5 minutes of walking.  This will train your mind and body for the Glacier climb you will run twice on the marathon course.  Include hills in the run segments of this workout.  If you are new to hills, start with 2-4% and vary the time and incline, then build to 4-6% gradually.  Note:  you can also perform the climb at the beginning or end of the run if that works better with your terrain (i.e. if you are running hills outdoors - then climbing in the gym or on stairs)
*Tempo "A" Workout:  Warm-up walking 5 minutes at a brisk pace.  Run 10 minutes at an easy pace.  Repeat 4 times: Run 5 minutes comfortably hard or Tempo pace at 80-85% heart rate or 8-8.5 on I-Rate Scale followed by 2 minutes easy paced running to recover.  Cool down with 5 minutes easy paced running and 5 minutes walking.  Run these workouts on a rolling course of hills or on a treadmill with hills varying from 3-6%.
*Tempo "B" Workout:  Warm-up walking 5 minutes at a brisk pace.  Run 10 minutes at an easy pace.  Repeat 2 times: Run 10 minutes comfortably hard or Tempo pace at 80-85% heart rate or 8-8.5 on I-Rate Scale followed by 2 minutes easy paced running to recover.  Cool down with 5 minutes easy paced running and 5 minutes walking.  Run these workouts on a rolling course of hills or on a treadmill with hills varying from 3-6%.