Klinge Full Advanced

2012 Louisiana Marathon Advanced Training Schedule

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The Advanced Training Schedule is recommended with the following pre-requisites: (1) Individual has been running consistently for at least three years, (e.g., 3-4 runs/week, 25-40 miles/week), (2) previously completed a 26.2 mile marathon, and (3) no chronic injury problems.

Week Date Mon Tue Wed Thu Fri Sat Sun Total
1 9/26 – 10/2 6 OFF 9 tempo 6 OFF 14 OFF 35
2 10/3 – 10/9 6 OFF 9 tempo 6 OFF 10 OFF 31
3 10/10 – 10/16 6 OFF 9 tempo 6 OFF 14 OFF 35
4 10/17 – 10/23 8 OFF 9 tempo 6 OFF 12 OFF 35
5 10/24 – 10/30 8 6 9 tempo 6 OFF 16 OFF 45
6 10/31– 11/6 10 6 9 tempo 6 OFF 12 OFF 43
7 11/7 – 11/13 10 6 9 tempo 6 OFF 16 OFF 47
8 11/14 – 11/20 10 6 9 tempo 6 OFF 12 OFF 43
9 11/21 – 11/27 10 6 9 tempo 8 * OFF 18 OFF 51
10 11/28 – 12/4 10 6 9 tempo 8 OFF 14 OFF 47
11 12/5 – 12/11 10 6 9 tempo 8 OFF 20 OFF 53
12 12/12 – 12/18 10 6 9 tempo 8 OFF 14 OFF 47
13 12/19 – 12/25 10 6 9 tempo 8 OFF 20 OFF ** 53
14 12/26 – 1/1 4 3 4 3 OFF 6 OFF*** 26
15 1/2 – 1/8 4 3 4 3 OFF 6 OFF 20
16 1/9 – 1/15 OFF 3 3 OFF 3 OFF 26.2 35.2
Post Race 1/16 – 1/22 OFF 1 OFF 1 OFF 2 OFF 4
Post Race 1/23 – 1/29 2 1 OFF 2 OFF 3 OFF 8
Post Race 11/21 – 11/27 OFF 2 OFF 2 OFF 4 OFF 8
This program has been written in miles. (*) denoted Thanksgiving; (**) Christmas; and (***) New Year’s Day.

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Download a PDF of the 2012 Louisiana Marathon Advanced Training Schedule
 
Strongly recommended Advanced Training Schedule Pre-requisites:

  • Individual has been running consistently for at least three years (e.g., 3-4 runs/week, 25-40 miles/week)
  • Previously completed a 26.2 mile marathon
  • No chronic injury problems
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    Wednesday Tempo Workout:

  • Easy 2 mile jog warm up
  • 2 x 2 mile pickup at 10 seconds faster per mile than target race pace, easy 1 mile jog in between pickups (e.g., If you’re shooting for a 7 minute pace on race day, your target 2-mi pickup time should be 13:40 +/- a sec or two – once again, aim for a very steady pace and avoid pace fluctuations – the focus is on consistency of splits) Weeks 10 – 13 you might try adding a third 2-mile pickup
  • Easy 2 mile jog warm down

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