PUBLISHED 03/05/2008
"Jim is an experienced, talented athlete, who isn't limited by potential but by life circumstances," says coach Jason Koop. "He can't train more, because that will take away from his family and job." So Koop devised a program focusing on specific facets of Dolan's running, reaping maximum benefits from the four days he has to exercise.
Cross-train for fun
Dolan likes to lift weights, so Koop keeps it in his schedule. "It doesn't interfere with his running and gives him motivation to get to the gym," says Koop. Limit your cross-training to an easy intensity.
Simplify the calendar
Dolan wanted to go for a sub-four spring marathon, then aim for a Boston qualifier in the fall. Koop advised him to do both in Philly so he won't have to ramp up, race, recover, and repeat the process again.
Say no to multitasking
Dolan's old schedule was typical of many runners: intervals on Tuesday, tempo on Thursday, long run on Sunday. His body became efficient at churning out these workouts, so he wasn't burning many calories. "With a lack of time, it's important to focus on one aspect of running for an eight- to 12-week block and nail that before moving on," says Koop, who prefers to train the systems you need least for an event first, then hone in on more important aspects of preparation. If you're training for a marathon, focus first on speed, then tempo, then distance. If you have a 5-K on the horizon, flip the order. The schedule below is for a marathoner familiar with speedwork and who has six months to train and lose weight.
[Weeks 1-8] Speed
Why: Intervals and other speedwork jump-start your weight-loss by burning through calories at a high rate.
How: Reps of two- to four-minute intervals at 5-K race pace (about 95 percent effort), totaling 15 to 20 minutes. Start with either 6 x 3 minutes or 5 x 4 minutes. Your recovery jog should be as long as your intervals, and run at least two minutes per mile slower. Gradually work up to 40 minutes of speedwork. Separate interval days with two days of easy running.
[Weeks 9-16] Tempo
Why: Tempo runs improve lactate threshold, letting you run faster for longer.
How: Start with 2 x 10 minutes at tempo (slightly faster than half-marathon pace, or 85 percent effort), with five minutes recovery in between. Each week, add five to 10 minutes to the intervals or run the same amount of time continuously; try this succession: 2 x 10; 1 x 20; 3 x 10; 1 x 30; 2 x 20; 1 x 40. Recover for half the time of the interval. Do tempo runs two or three times a week with a rest day in between.
[Weeks 17-24] Distance
Why: Building endurance is the most important preparation for the marathon. By this point, your base pace will be significantly faster than it used to be, which burns more calories per minute.
How: Priority is still on quality over quantity. Your weekly long run should be a maximum of 18 to 20 miles, run one minute per mile slower than your goal marathon pace. Create a schedule that builds incrementally toward that distance and peaks with your longest run three weeks before the event.
