Ramp Up To A Marathon
There's no reason completing 26.2 miles on foot has to be brutal: The average time for San Diego's Rock 'n' Roll Marathon in 2000 was a safe and sane four hours, 30 minutes for men and five hours, ten minutes for women—enough time to hit the john at mile six, walk through every water station, and hug your loved ones at mile 20. To get you to a triumphant finish, distance-running expert Jenny Hadfield, co-author of Marathoning for Mortals, has come up with an 18-week program that "allows you to finish with dignity." Hadfield has good reason for her regimen of short workouts. "It takes time to adapt your body to a marathon's high mileage," she says. "Push it and you risk hurting yourself." Apart from long runs every Saturday, you'll spend only two to three hours a week in your running shoes. Hadfield's plan assumes you've been logging five miles, three times a week, for at least three months. Now, on Mondays and Thursdays, run at a pace that makes it a little too hard to talk at the same time. On Tuesdays, cross-train with yoga, swimming, weight lifting, or biking to keep your whole body fit. Go for an easy run on Wednesdays or complete one of the following, as noted on the chart: (A) Run hard for five minutes; walk briskly for one minute; repeat sequence three times; (B) run hard for ten minutes; walk briskly for two minutes; run hard for ten minutes; walk again for two minutes; or (C) run hard for 20 minutes. For Saturday's longer runs, your pace should allow you to have a conversation.
Reach 100 Miles on your bike
Unless you just biked the Tour de France, few cycling experiences inflate an ego like watching a bike's odometer hit triple digits on the same day it registered zero. And cycling into shape for those 100 miles takes less time than you think. Try two months. 30 miles a week for at least two months before starting the regimen. That breaks down to slightly less than 20 minutes a day. Once you begin, a little math will make your workouts sharper: On Tuesdays, concentrate on maintaining a high cadence for 30 minutes; calculate yours by multiplying by four the number of times one foot goes around in 15 seconds.Aim for 80 rpm or higher,. When you can, increase ride time to an hour. With Thursday's ride, you're going to build leg strength on climbs that take at least five minutes to complete. No steep hills? Then find inclines too long to sprint all the way up and sprint up them as far as you can. If you're feeling strong, go for 90 minutes. On Saturdays, stick to a pace that will guarantee you finish the ride.
Saturday of week eight is century day: Carry enough food and liquid to last for three hours and cruise through the first 50 miles without stopping. That way, your century will probably take around seven hours instead of ten
At Next Level Performance our workouts are 1 hour long, yes it's true but you have to account for different components of the wourkout. For instance, we do a 20 minute dynamic warm-up, including joint mobility phase. A post workout ab routine, Super Wheel, is incorporated as a cool down. We encourage all of our members to roll on the foam roller, which I teach as a preventative, myofascial release, to iron out all of the body's HOTSPOTS of aches and pains. We do it all and I ensure that my members don't have to think about what they have in stored for them. We do it all from soup to nuts. Thats what makes us unique amongst other facilities. Thats why the performance of the membership constantly improves.
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