A Non-Linear Approach to Janell McKinney's Boston Marathon Training

This is a simple Non-Linear, periodized training plan I've had going for Janell McKinney who we've been coaching over the past couple months in preparation for the Boston Marathon. She just recently had her first "test effort" 5k on a rolling course and ran a solid time of 17:59 which was only 3 seconds off of her fastest 5k on a flatter, more predictable course. She maintains a really great blog that you can view here https://runcanvas.wordpress.com/. I would classify Janell as one of the top female runners in the Kansas City area and loves to put in the training. She will go quite far with her positive attitude and work ethic. This is how we are approaching her training:

A Non-Linear approach vs Linear

Linear

A linear approach to training is very useful and still works for many people. Generally, it consists of a Base phase, a phase of Threshold or Tempo work, and a phase of a few weeks of Interval style workouts. Sometimes it's in a different order than that, but there are definitive points of change in the training from easy mileage to faster training. It is a good method to follow, but it has its flaws. The main flaw is that the runner finds themselves trying to get their speed back after they've spent several weeks in a base phase. This leaves them injury prone at the beginning of the next phase and feeling a little flat at the end of just doing easy mileage for several weeks. Also, if the runner plans on doing a handful of races before a major race, they often under perform because they lack any "gears" for racing.

Non-Linear

A non-linear approach is nice, because a runner doesn't have to spend several months trying to get certain types of fitness back. You start with the basics of everything (mileage, speed, and race specific training), then gradually build on it within micro-cycles. We've chosen to do a 3 week cycle for Janell.We focus on a little bit of everything within those 3 weeks and add to each cycle that goes by. I feel that it does a good job of keeping a well rounded individual and allows them to race well at all distances. The closer we get to race date, the workouts will get more race specific.

Here's what Janell's training cycle looks like:

1 week of the basics:

Basic Endurance / Threshold / Basic Speed

1 week of the specifics:

Marathon Specific / Speed Endurance

1 week of support paces:

Blend workouts of Marathon Specific+Speed Endurance / Endurance+Basic Speed

*After each 3 week cycle, we will either reduce recovery, lengthen time spent at a speed, increase mileage, do a test effort, or possibly a combination of all of it for the next 3 week cycle.

Basic Speed

Just short sprints of 10 to 30s in length to help with better mechanics, finishing speed, and "feeling bouncy." We don't progress on this stuff much other than try to maintain it throughout the entire training cycle.

Speed Endurance

This is the stuff that is 5k pace or a little faster. I don't typically like to add distance to these types of workouts, but they are mostly about 3 miles in length and we start with a chopped up workout such as 12 x 200m quick/200m jog and morph it into some longer stuff like 800's, 1000's, or maybe miles with very short recoveries. 

The blended workouts will often be a mix of marathon pace with hits of 5k or 10k pace. These usually end up feeling like a good tempo run at the end rather than hard intervals.

Threshold and Marathon Specific Runs

With these types of workouts, we are mostly just working on building the amount of time you're on your feet at goal pace or a little faster than goal pace. Nothing fancy about it.

Mileage

I generally think more mileage is better for marathon type runners, but the most important thing to do is progress someone from what they were doing and add a little bit every 2nd or 3rd week and ask the important question, "How do you feel?" I like the runner to dictate their own mileage within 5 or 10 miles per week of what I give them. For example, if I give someone 60 miles per week and they are feeling tired or sluggish and feel they need an easy day of just 4 miles or a day off, and they only hit 50 for the week, that's perfectly fine! They probably needed it. Doing this lets them determine where they feel the most comfortable and fit. Most of the time, I find that the workouts are what makes people tired...not necessarily their weekly mileage. For Janell, we will raise her mileage, but it should be comfortable for her to hit. We are not necessarily looking for a set number.

If the runner is still beat up from a workout or race and they want to push it back a day, that usually gets the better result and they should do it. If I dictate exactly what days they are to do workouts, it creates dependency and can sometimes lead to just feeling overdone if they are not properly recovered. I prefer the athlete have a desire to do the workout and able to feel themselves getting stronger every cycle. We adapt to the athlete, not the other way around.

Janell's Schedule Prior to her Test Effort 5k

Janell had already been doing a moderate amount of mileage before we started, so I felt pretty comfortable boosting her miles fairly quickly after she caught a bug and had to take a few days off. 

This was her first cycle before testing her fitness at the 5k. Ideally, I'd like to get a test effort every 4 to 6 weeks to keep the runner race sharp. Racing is also a form of fitness and needs to be done from time to time in order to keep the athlete from feeling flat.

So far, so good on her first cycle! For our readers, feel free to incorporate some of this into your own training. Be sure to start with the basics and work your way up!