|
"Run-Walk"
Antarctica Marathon Training Program |
| *The "Run-Walk"
Program is best suited for first-time marathoners, those who are new
to running or new to trail running. |
| DAY |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| MODE |
Run-Walk +ST |
Cross-Training |
Glacier Run |
Rest Day |
Cross-Training |
Run-Walk-Endurance |
Rest Day |
| INTENSITY |
Easy Pace |
Moderate |
Challenging |
|
Moderate |
Conversational Pace |
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| I-RATE SYSTEM |
7 - 7.5 |
7-8 |
8-9 |
|
7-8 |
Hilly Course |
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| HEART RATE |
70-75% |
75-80% |
80-90% |
|
75-80% |
65-75% |
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| WEEK 1 |
42 minutes |
30-40 minutes |
*Glacier Hill Workout |
Rest |
30-40 minutes |
8 miles |
Rest |
| November 24 - 30 |
Run 4 min/Walk 2 min |
|
20R/W+10Climb+15R/W |
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Run 3 min/Walk 2 min |
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Repeat 7 times |
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Repeat continuously |
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| WEEK 2 |
42 minutes |
30-40 minutes |
*Glacier Hill Workout |
Rest |
30-40 minutes |
9 miles |
Rest |
| December 1 - 7 |
Run 4 min/Walk 2 min |
|
20Run+10Climb+15Run |
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Run 3 min/Walk 2 min |
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Repeat 7 times |
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Repeat continuously |
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| WEEK 3 |
42 minutes |
30-40 minutes |
*Glacier Hill Workout |
Rest |
30-40 minutes |
6 miles |
Rest |
| December 8 - 14 |
Run 4 min/Walk 2 min |
|
20Run+10Climb+15Run |
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Run 4 min/Walk 2 min |
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Repeat 7 times |
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Repeat continuously |
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| WEEK 4 |
42 minutes |
30-40 minutes |
*Glacier Hill Workout |
40 minutes |
30-40 minutes |
10 miles |
Rest |
| December 15 - 21 |
Run 4 min/Walk 2 min |
|
20Run+10Climb+15Run |
Run 3 min/Walk 2 min |
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Run 4 min/Walk 2 min |
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Repeat 7 times |
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Repeat 8 times |
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Repeat continuously |
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| WEEK 5 |
48 minutes |
30-40 minutes |
*Glacier Hill Workout |
40 minutes |
30-40 minutes |
12 miles |
Rest |
| December 22 - 28 |
Run 4 min/Walk 2 min |
|
20Run+12Climb+15Run |
Run 3 min/Walk 2 min |
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Run 4 min/Walk 2 min |
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Repeat 8 times |
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Repeat 8 times |
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Repeat continuously |
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| WEEK 6 |
48 minutes |
30-40 minutes |
*Glacier Hill Workout |
40 minutes |
30-40 minutes |
6 miles |
Rest |
| December 29 - Jan 4 |
Run 4 min/Walk 2 min |
|
20Run+12Climb+15Run |
Run 3 min/Walk 2 min |
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Run 4 min/Walk 1 min |
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Repeat 8 times |
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Repeat 8 times |
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Repeat continuously |
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| WEEK 7 |
48 minutes |
30-40 minutes |
*Glacier Hill Workout |
40 minutes |
30-40 minutes |
14 miles |
Rest |
| January 5 - 11 |
Run 4 min/Walk 2 min |
|
20Run+12Climb+15Run |
Run 3 min/Walk 1 min |
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Run 4 min/Walk 2 min |
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Repeat 8 times |
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Repeat 10 times |
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Repeat continuously |
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| WEEK 8 |
45 minutes |
30-40 minutes |
*Glacier Hill Workout |
Rest |
30-40 minutes |
7 miles |
Rest |
| January 12 - 18 |
Run 4 min/Walk 1 min |
|
20Run+15Climb+20Run |
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Run 4 min/Walk 1 min |
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Repeat 9 times |
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Repeat continuously |
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| WEEK 9 |
50 minutes |
30-40 minutes |
*Glacier Hill Workout |
40 minutes |
30-40 minutes |
16 miles |
Rest |
| January 19 - 25 |
Run 4 min/Walk 1 min |
|
20Run+15Climb+20Run |
Run 3 min/Walk 1 min |
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Run 4 min/Walk 1 min |
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Repeat 10 times |
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Repeat 10 times |
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Repeat continuously |
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| WEEK 10 |
50 minutes |
30-40 minutes |
*Glacier Hill Workout |
40 minutes |
30-40 minutes |
8 miles |
Rest |
| January 26 - Feb 1 |
Run 4 min/Walk 1 min |
|
20Run+15Climb+20Run |
Run 3 min/Walk 1 min |
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Run 5 min/Walk 1 min |
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Repeat 10 times |
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Repeat 10 times |
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Repeat continuously |
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| WEEK 11 |
50 minutes |
30-40 minutes |
*Glacier Hill Workout |
40 minutes |
30-40 minutes |
18 miles |
Rest |
| February 2 - Feb 8 |
Run 4 min/Walk 1 min |
|
20Run+15Climb+20Run |
Run 3 min/Walk 1 min |
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Run 4 min/Walk 1 min |
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Repeat 10 times |
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Repeat 10 times |
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Repeat continuously |
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| WEEK 12 |
50 minutes |
30-40 minutes |
*Glacier Hill Workout |
Rest |
30-40 minutes |
8 miles |
Rest |
| February 9 - 15 |
Run 4 min/Walk 1 min |
|
20Run+20Climb+20Run |
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Run 5 min/Walk 1 min |
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Repeat 10 times |
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Repeat continuously |
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| WEEK 13 |
48 minutes |
30-40 minutes |
*Glacier Hill Workout |
40 minutes |
30-40 minutes |
20 miles |
Rest |
| February 16 - 22 |
Run 5 min/Walk 1 min |
|
20Run+20Climb+25Run |
Run 3 min/Walk 1 min |
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Run 4 min/Walk 1 min |
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Repeat 8 times |
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Repeat 10 times |
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Repeat continuously |
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| WEEK 14 |
48 minutes |
30-40 minutes |
*Glacier Hill Workout |
40 minutes |
30-40 minutes |
10 miles |
Rest |
| February 23 - Mar 1 |
Run 5 min/Walk 1 min |
|
20Run+20Climb+20Run |
Run 3 min/Walk 1 min |
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Run 5 min/Walk 1 min |
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Repeat 8 times |
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Repeat 10 times |
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Repeat continuously |
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| WEEK 15 |
45 minutes |
TRAVEL to BA |
Easy Run in BA |
Easy Run in BA |
Easy Run in BA |
Travel to Ushuaia |
SHIP - Rest |
| March 2 - 8 |
|
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40-50 minutes |
40-50 minutes |
40-50 minutes |
Rest Day |
Stretch and Walk |
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Warm Weather |
Warm Weather |
Warm Weather |
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| 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 |
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*Race Day Strategy |
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Repeat 5 times |
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| 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. |
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| 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. |
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| Flexibility: Stretch after every
workout when the muscles are warm to maintain or improve flexibility and
prevent injuries. |
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| Heart Rate= Using a heart monitor maintain a range between the
prescribed percentages…65-75% of estimated maximum heart rate. |
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| 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) |
| Run-Walk Workout= Warm-up walking 5
minutes at a brisk pace. Run at a
pace that you can still talk or a "conversational pace" for
prescribed number of minutes and follow with walking at a brisk pace for
prescribed minutes. Example: Run 3 minute - Walk 2 minutes - repeat sequence
8 times for a total of 40 minutes.
Cool-down walking 5 minutes at an easy pace. |
| 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. Try to run your long runs on hilly course
as much as possible. Also try to run
on trails to adapt to the uneven surfaces. |
| 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 preform the Glacier Hill Workout,
warm-up walking 5 minutes at a brisk pace. Run the scheduled Glacier Hill
Workout [R/W20+Climb10+R/W20] means Run-Walk at 3/2 ratio 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 Run-Walking at 3/2 ratio easy to moderate pace for 20 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. If you are new to hill-work, perform the
runs at first without hills. After 4-5 Glacier Workouts, include hills from
3-5% in the run-walk segments. |
| 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) |
| *Race Day Strategy= A great run-walk
strategy for this course is to run the straight (flats) and downhills and
walk the uphills. |
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