
RUNNING
Date: May 5th - November 2nd
Duration: 24-Week Training Program
Goals: Marathon, Half Marathon or 10K
Weekly Structure: 4-7 running days, 1 cross-training day, and 1 rest day (All depending on distance, schedule, and goals).
Preparing for the New York City Marathon over a 24-week schedule requires dedication, careful planning, and a progressive training approach. The journey begins with establishing a solid base, gradually increasing weekly mileage to build endurance while incorporating easy & rest days to prevent injuries. Each week eventually includes a mix of long runs, tempo runs, and speed workouts, allowing for both physical and mental conditioning. Nutrition and hydration become paramount, as fueling the body effectively supports long training sessions. Additionally, participating in our LIVESTREAM runs will provide coaching, motivation and accountability. As race day approaches, tapering becomes essential, allowing the body to recover and be at its peak performance. With commitment and focus throughout this 24-week journey, you will cross the finish line of the New York City Marathon with pride and achievement.
CHART
Zone
HR
TRP
Benefits
7
>95%
1200+
Anaerobic: :10 - 2:00 intervals
Fuel: All about immeidiate stores and ATP
Muscular: Firing all muscle fibers
Adaptations: maxium oxygen uptake
6
90-95%
1600
Anaerobic: :30 - 6:00 intervals
Fuel: Break down carbohydrates quickly in a process known as glycolysis
Muscular: Recruit type2 muscle fibers
Adaptations: Improve anaerobic endurance
5
85-92%
TH/TRP
Threshold/Terrier Run Pace: 10:00 - 40:00. Maximal rate of oxygen uptake and utilisationm. Usually a +/-5k pace
Fuel: Very little fat and your body is 1-1 with oxyden and clearing lactic
Muscular: Lots of burn but still able to sustain
Adaptations: Teaching the body to clear the lactic with a cure of a specific Hr number.
4
80-85%
Sub AT
Endurance But Tough: 30:00 - 60:00. This is 3-4 heart beats below your TH #.
Fuel: Mostly carbohydrates very little fat.
Muscular: Load on the legs is heavy but sustainable.
Adaptations: Able to increase TH with out tought the absolute number.
3
79-83%
Tempo
Increased Lactate: 30:00 - 75:00. Helps raise your lactate threshold, your body becomes more efficient at clearing lactic acid from the bloodstream.
Fuel: At this point you are burning more carbs than fat.
Muscular: Help you focus on maintaining good running form and technique at a faster pace. Can help your muscles adapt to sustained efforts.
Adaptations: By running at a challenging but sustainable pace, you develop better running economy.
2
65-78%
Cruise
Endurance Building: 40:00 - 2:00:00. Most of your running will be in this zone, very comfortable but a bit hardeer from the easy run.
Fuel: Still burning mostly fat but carbohydrates are begining to even the scale.
Muscular: Beginning to feel a load on the legs.
Adaptations: Increased mitochondrial and capillary density to make you an aerobic machine.
Fuel: 1:00:00 - 4:00:00. At lower intensities, your body burns a higher percentage of fat compared to carbohydrates, making fat your primary fuel source.
1
<65%
Easy
Endurance Building: This intensity helps improve your aerobic capacity and endurance while breathing very easy to run longer distances more comfortably.
Muscular: Slower runs can be less stressful muscular, mentally and physically, allowing you to enjoy the process of running and offering time for reflection.
Adaptations: Low-intensity running aids in recovery after intense workouts, promoting blood flow and muscle repair without too much strain on your body.
TYPE OF WORKOUTS
Rest/Off/Nada/Zilch!
The most important day or days of your weekly training schedule is rest. It takes muscles 1-3 days to recover and strengthen, which equates to gained fitness. So yes, you are getting fitter as you do NOTHING! Rest days are time for family, friends, stretching, sauna, steam, whirlpool or a good book! Also, if your not scheduled for a rest day but feel ill, tired or have had a long day at work, take the day off. A missed day here and there due to unforeseen circumstances is called life, so don’t stress.
Easy Runs
This pace should be conversational. These runs are just a bit faster then your long run paces. Easy runs will precede and follow your harder days such as hills, tempo, speed or long runs.
Long Runs
For endurance purposes, we will consider long runs anything over 12 miles for a marathon. You will be doing your long runs weekly with every 4th week being a cut down week to allow recovery. These runs are 45-90 seconds below your anticipated marathon pace.
Race Pace Runs
These are runs at your targeted marathon race pace. This will allow you to feel proper speed and pacing, so come race day, you a familiar with your targeted race pace. For example, if you are training for a 3:30 marathon, then your race pace will be 8:00 min per/mile.
Speed/Sprint Pace
This pace approaches a runners maximum leg speed, and as highly anaerobic can only be maintained for a short time. Short, fast intervals at this speed improve your maximum leg speed, and are also used to work on your form.
VO2 Max Pace
The pace where your body uses the maximum amount of oxygen you can take in. Running at this pace helps increase the body's ability to take in and use oxygen.
Tempo Runs
These runs are typically between 20 to 60 minutes depending on fitness level and the distance you are training for. It is a gradual buildup throughout the first two-third’s of the run ending with a gradual cool down. An example of a tempo workout:
-5-15 minutes of easy running to warm up
-10-30 minutes building to 10k race pace, peaking at or near 85% MHR
-5-15 minutes easy run to cool down
Remember, this is not an all out pace. Keep it just under you Aerobic Threshold (AT). This will teach the body how to run at or near AT while clearing excess lactic acid.
Hill Training
For marathon purposes, a hill about 400 yards (1/4 mile) long will work. No worries if it’s a little more or a little less. After 10 – 15 minutes of easy jogging you will begin your hill workout. You will run/sprint up the hill and then jog or walk back down. Please allow your body to fully recover. You will do this several times depending on your training schedule. After your hill work is done, you will finish with 10 minutes of easy jogging to cool down. If you are training for shorter distances then shorter hills can be used. For instance, half marathon use a hill of 200-300 yards, for a 10K a hill of 150-200 yards, and for a 5K, a hill of 50-150 yards.
Interval Training
These workouts will consist of repeats ranging from 100, 200, 400, 800, 1200 and 1600, preferably on a track or flat road. After 10-15 minutes of easy jogging you will begin your interval workout. Again, the number of intervals and distance will depend on your fitness and training schedule. For marathon training I will mix in intervals of all lengths and speeds to work on aerobic threshold, VO2 max and leg speed.
ESSENTIALS
Shoes
Make sure you have new shoes and replace them every 3-4 months when marathon training. If you have not been properly fitted get an expert to do a gait analysis for you and then test run in what they recommend to make sure they feel perfect. You should never have to break a shoe in, it should fit well right out of the box if it’s the right shoe for your foot type (arch/shape).
Socks
Same as above (no cotton socks!!) There are lots of different types and this is more of a personal preference in thickness and length. Generally though, a really thick sock is a thing of the past. Buy one pair of a few different types and see which you like best and then come back and buy a bunch (you can never have enough socks when training for a marathon)
Bodyglide
A non petroleum based lubricant that prevents blisters and chafing. An essential tool on those long runs for men and women!
Gel/Gu’s
Portable complex carbohydrates that you can suck down with water or an electrolyte drink to help replenish your glycogen stores. Start using these in training now and play around with the flavors and brands (especially if you have stomach issues).
Fuel Belts/Hydration Packs
An essential tool for carrying water/Gatorade during those long runs. The 4 bottle belt is what I suggest (you can always take a bottle or two out for your shorter long runs at first).
Foam Roller
A great tool for massaging and manipulating the tissue and fascia. Helpful for breaking up any adhesions in the muscle or for lengthening or stretching out the fibers in general. It’s what I call the poor mans massage, but an essential tool for any marathoner (I highly recommend you buy one and use it daily!!).
GPS
We like the Garmin GPS watches as they are the most user-friendly and all-in-one (you don’t have to wear a separate receiving unit).
Sunglasses
One thing that is not essential, but that we highly recommend. You will be a lot more relaxed when running with sunglasses on your long runs and on race day.
COLD WEATHER
Add 20° when running!
Cold weather doesn't mean that you have to banish yourself to the treadmill all winter long. Because of new technology in winter running clothes, gone are the days when runners trudged through outdoor winter running workouts wearing lots of heavy and uncomfortable clothing. Follow these tips and you'll be able to run safely and comfortably in the cold weather:
Head and Neck
On cold days, you'll lose a reported 40% of your heat from your head, so it's important to keep it covered. You also want to protect your skin from the cold and wind, and also prevent frostbite and chapping. Here's what you'll need for your head and neck.
Thermal Hat
A fleece or wool hat is perfect for keeping your head warm during winter runs. You can easily tuck it into your pants if you feel like you're starting to overheat.
Neck Gaiter or Bandana
Often worn by skiers, a neck gaiter can be extremely valuable on a frigid, windy day to protect your neck and face. You can pull it up over your mouth to warm the air you're breathing in, which is especially helpful when you first start your run. Some runners wear a simple bandana over their mouth for the same purpose.
Also known as a ski mask, a balaclava is a type of headgear that covers your whole head, exposing only your face or part of it, and sometimes only your eyes. They're usually made of fleece or wool and are only necessary if the temperature or wind chill is below 10 degrees F.
Chapstick/Vaseline
Protect your lips from chapping with some Chapstick or Vaseline. You can also use the Vaseline on your nose and cheeks (or anywhere else on your face) to prevent windburn and chapping.
Upper Body
The key to winter running dressing, especially with your upper body, is layering. Not only do layers trap body heat, they allow sweat to move through the layers of clothing. The moisture is wicked away from your first layer to your outer layers, and then evaporates. Here's a guide to how you should layer on your upper body:
Wicking Base Layer
The layer closest to your body should be made from a synthetic wicking material, such as DryFit, Thinsulate, Thermax, CoolMax, polypropolene, or silk. This will wick the sweat away from your body, keeping you dry and warm. It's very important to make sure you don't wear cotton for this layer because once it gets wet, you'll stay wet. When it's above 40 degrees F, you can usually wear just a long-sleeve base layer.
Insulating Layer
Your second or middle layer, which is needed for very cold weather (below 10 degrees F), should be an insulating material, such as fleece. This layer must continue wicking moisture away from the skin. It should have the perfect balance of trapping some air to keep your warm, yet release enough vapor or heat to avoid overheating. Some fabrics suggested for your second layer: Akwatek, Dryline, Polartec, polyester fleece, Microfleece, Thermafleece and Thermax.
Wind/Water-proof Outer Layer
This layer should protect you against wind and moisture (rain, sleet, snow), but at the same time allow both heat and moisture to escape to prevent both overheating and chilling. It's a good idea to wear a jacket with a zipper for this layer, so that you can regulate your temperature by zipping it up and down. Suggested outer layers: ClimaFit, Gore-Tex, Microsuplex, nylon, Supplex, and Windstopper. If it's between 10 and 40 degrees F, you can usually get away with a wicking base layer and an outer layer.
Gloves/Mittens
You can lose as much as 30% of your body heat through your extremities, so it's important to cover those hands. On cold days, wear gloves that wick away moisture. When it's extremely cold, mittens are a better choice because your fingers will share their body heat.
Lower Body
Tights/Running Pants: Your legs generate a lot of heat so you don't need as many layers on your lower body. You can usually wear just a pair of tights or running pants made of synthetic material such as Thermion, Thinsulate, Thermax, Coolmax, polypropolene, and/or silk. If it's below 10 degrees F (temperature or wind chill), you may want to consider two layers on your lower body: a wicking layer of tights, and a wind-proof layer such as track pants.
Shoes
Your feet also stay pretty warm, as long as you keep them moving and dry. Try to avoid puddles, slush, and snow. Look for a running shoe with as little mesh as possible, since that's where the water will seep through to your feet. Or, if you can't avoid running in the snow, you may want to think about buying trail running shoes, which are somewhat water-proof and will give you a little more traction in the snow.
Socks
Never wear cotton socks (in cold or warm weather) when running because they won't wick away the moisture, leaving your feet wet and prone to blisters. Instead, be sure to wear a good pair of wicking socks made of fabrics such as acrylic, CoolMax, or wool (in the winter).
TERRIER RUN PACE "TRP"
WORDS FROM COACH
DO THE RECORDED LIVESTREAM TEST
HOW IT WORKS
- 10:00 minute test to set your training paces
- Do the test rested and ready
- Be injury free
- Have clearance from your doctor
- Wear proper running gear and shoes
- We will complete the test every 6-8 weeks to measure fitness gains and reset.
Please do this on a treadmill, track or someplace that's flat where you can repeat it each time. You will record your distance & heart rate over 10:00.
WARM UP - 22:00
- 2:00 easy jog at 0% incline
- 2:00 a litte harder
- 3:00 as 3 intervals running :30 fast / :30 easy at 1% incline. Run the :30 very fast but not all out and try to make each :30 interval faster than the previous.
- 1:30 walk
- 3:00 steady 75-80%
- 1:30 walk
- 5:00 build by 1:00 minute starting around 75-80% HR. The last 3 anaerobic and hurting.
- 5:00 walk
TEST - 10:00 (Set your TRP)
10:00 hard effort @ 0% incline and go for your fastest 10:00 effort! You want to push it hard from the beginning but you still need to hold back slightly so not to blow up. Stay relaxed during the effort and breath. The last 2 minutes try to push the pace and if you have any left go for it the last :30 seconds.
COOL DOWN - 5:00
Easy jog or walk and finish with a little stretching.
SET YOUR TRP
RUN VIDEO

Apps Terrier Uses
Fun tracking and leaderboard for all sports.