The Online Coaching Program also has Masters Marathon and Half Marathon Training Programs for "seasoned" runners who are looking for downhill training with slightly less mileage and intensity, but all the speed work, hill work, long runs, and pace work to prepare for your marathon or half.
The programs generally follow a "2-1 stair step pattern," meaning 2 weeks of building followed by 1 week of recovery. This is different from the usual 3-1 pattern, and allows for more recovery that masters runners often need.
There are Masters 40, Masters 50, and Masters 60 programs available for the marathon and half. As the numbers imply, the levels are targeted at different age groups. The plans are comparable to the standard plans, i.e., advanced, intermediate, and beginner. Although the Masters workouts generally are the same as the standard programs, the main differences are in the weekly volume and the levels of intensity. Also, the days with intensity workouts are further apart.
Why the online coaching program?
1
First, the Las Vegas Marathon Online Coaching Program is a coached program. It is easy to find a generic plan in a book, magazine, or website that basically says "do this." By contrast, a coached program offers more: you will be coached by an experienced marathon and half-marathon coach who will work directly with you throughout the program, who will explain the purpose of every workout, and who will follow your progress throughout your training cycle.
2
Second, the Las Vegas Marathon Online Coaching Program will invite your feedback as you train, measuring your progress and helping you work through challenges. You can ask questions and get answers or advice about your race goals, your race strategy, race nutrition, training and racing gear, how to avoid or deal with injuries while training, and your overall training experience. A "training plan" from a website can't do that. Coach Paul can and will do that.
3
Finally, our Coach has trained hundreds of runners across the United States for dozens of races -- from first-time half-marathoners to Boston Marathon qualifiers -- for more than 17 years, and is familiar with the right amount of training, proper pace strategy, and appropriate race planning that will help you succeed in your marathon or half-marathon.
What do I get from the online coaching program?
When you register our Las Vegas Marathon Online Coaching, you will be asked to complete a Runner Profile. Your profile will go directly to Coach Paul, who will use that information to evaluate your progress throughout training. Before your training begins, Coach Paul will contact you to make an introduction, to provide contact information for you to reach him, and to provide any additional instructions for your training preparation.
Your training plan will be available on the Las Vegas Marathon Online Coaching Program log-in page. You will receive a complete training schedule that will include your daily workouts and weekly targets. The page will also include detailed instructional videos and resources about how to complete certain workouts.
Coach Paul will send weekly emails to you with instructions for the following week's workouts. These emails will remind you about the objectives of your specific training cycle, will explain the overall goals for each of your workouts, and will include tips on how to translate key concepts into successful preparation for your race.
What type of workouts does the training include?
Your typical weekly schedule will consist of:
Saturday | Long Run |
---|---|
Sunday | Rest or Recovery Run |
Monday | Easy Run or Speed/Hill Work |
Tuesday | Easy Run |
Wednesday | Rest |
Thursday | Tempo/Pace Run or Easy Run |
Friday | Rest |
If your personal schedule does not allow for workouts on any of the scheduled days, your coach will work with you to adjust your training plan to fit your own schedule.
What Level Should I Choose
Introductory, Beginner, Intermediate, or Advanced?
Half Marathon
Introductory
The Introductory Half Marathon training is designed for runners who are attempting their first half-marathon, or are generally unfamiliar with a structured training program. The 12-week plan is intentionally developed with fewer weeks of training, less intensity and overall distance, and a more gradual approach to preparing for the half-marathon distance.
Beginner
The Beginner Half Marathon training is intended primarily for runners who are relatively new to distance running or who have never attempted a half-marathon before. Some runners choose the Beginner level when they are returning from a long period of non-running or are recovering from injury.
Intermediate
The Intermediate Half Marathon training is intended for runners who are comfortable with the half marathon distance and perhaps even have run a marathon before. Compared to the Beginner level, the Intermediate level includes higher weekly mileage and longer long run distances but does not include the intensity of the Advanced level.
Advanced
The Advanced Half Marathon training is intended for experienced runners who are comfortable training with a significant amount of mileage and intensity, and who are seeking a personal record at the half distance.
Marathon
Introductory
The Introductory Marathon training is designed for runners who are attempting their first marathon, or are generally unfamiliar with a structured training program. The 16-week plan is intentionally developed with fewer weeks of training, less intensity and overall distance, and a more gradual approach to preparing for the marathon distance.
Beginner
The Beginner Marathon training is intended primarily for first-time marathoners, although plenty of veteran marathoners have followed the Beginner level to prepare for a marathon after a long layoff from running or an injury that requires them to slowly get back into marathon fitness.
Intermediate
The Intermediate Marathon training is intended for runners who have completed at least one marathon. It is similar to the Beginner training, but includes higher weekly mileage and long run distances.
Advanced
The Advanced Marathon training is intended for experienced marathoners who are comfortable training with a significant amount of mileage and intensity. The Advanced training is recommended for runners who want to attempt to run a personal record or Boston qualifying time.
Half Marathon Coaching Mileage
Long Run Mileage | Average Weekly Mileage | Highest Weekly Mileage | |
---|---|---|---|
Introductory |
3-12 |
16 |
24 |
Beginner |
4-12 |
25 |
32 |
Intermediate |
6-12 |
28 |
36 |
Advanced |
7-14 |
32 |
40 |
Marathon Coaching Mileage
Long Run Mileage | Average Weekly Mileage | Highest Weekly Mileage | |
---|---|---|---|
Introductory |
6-20 |
25 |
36 |
Beginner |
7-20 |
32 |
45 |
Intermediate |
8-21 |
37 |
48 |
Advanced |
10-22 |
43 |
56 |
Can I switch between introductory, beginner, intermediate, or advanced training once the programs are underway?
Yes, but switching from Introductory, Beginner or Intermediate training to Advanced training is not recommended. The demands and intensity of the Advanced training are high, and rely heavily on the ability to sustain demanding levels of mileage and intensity over the total training period. Switching from Advanced to Beginner or Intermediate training, or from any level to Introductory training, should not be a problem at any point in the program. It is a step down in intensity and overall mileage.
Contact Us
If you have any questions, comments, concerns, ideas, suggestions, etc., feel free to contact us using the form below: