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Workout Phase

This is the second phase of training
 If you haven’t completed the First Phase then click and go here
  (Base Training)

In the workout phase, depending on your skill level, most runners will focus on speed, strength, and pacing during their training. The goals of this phase are different from those in the Build-up phase. During the previous phase, the foundation was laid, and The Skeletal Muscles and overall endurance were built up. However, during this phase, advanced runners will focus on increasing overall speed and strength, while new or less advanced runners will concentrate on pacing, strength, and sustainability while also adding to their overall foundation. It is crucial to emphasize the importance of completing the entire Base training phase before moving to the workout phase. People who skip the Base training phase increase their chances of getting injured well before the marathon even starts. This is because the body is not designed to handle hard workouts for extended periods. This is true for even the most advanced runners. Advanced runners are the primary group who think they can skip Base training. Although they are accomplished runners, many have not been diligent in their long runs. Since they are used to training hard, they believe they can handle anything in the workout phase. But that is not the point. Our goal is to assist people in running at a higher level than ever before while reducing the chance of injury.

How to Set Up the Workout Phase

To achieve this goal, the setup must be done correctly, allowing one to maximize the result of hard runs in the workout phase. It is crucial to understand the difference between the two phases conceptually. The Base training phase is the build-up portion, and the first 8-12 weeks of the workout phase can be termed the tear-down/build-up portion, while the last two weeks are the recovery portion.

One can run a marathon and succeed by using only base training and skipping the workout phase entirely. Even elite runners who specialize in shorter distances spend their time training only in the base training phase but can still outperform most other runners. The difference between base training and the workout phase is subtle but noteworthy. A quick comparison between charts may show the weekly distances as being the same. The difference between the two phases is the intensity of some of the workouts. One crucial difference between the base training and workout phases is the concept of hard/easy days, which is very beneficial. Your capacity to run harder will increase, so it is important to keep the easy runs easy in order to maximize your potential.
In the established running community, hard/easy days are a common practice. We run hard one day and have an easy run the following day. It is important to note that one should not run a hard day, take a day off, and then go back into another hard day. That is a recipe for disaster. The easy day is essentially a muscle recovery day, but it does not mean a day off. It is necessary to help the body recover from a hard day and get blood and oxygen to the stressed legs. The easy day practice helps remove lactic acid and soreness from the muscles. Over time, you will see more benefits if you can run the hard workouts at a stronger pace than a person who runs the same pace every day. Hard/easy days are the norm for a complete workout routine. If I had all the time in the world, I would advocate a 10-day cycle where one would run a hard day, two easy days, a hard day, two easy days, etc. However, that is not feasible in most cases. For hardcore-running addicts, this program is something to consider.


Some of the mileage will increase slightly for those under a four-hour range. It will be beneficial to note that the mindset and the approach to some of the runs during the week will be different, even if the workouts appear to be the same as the Base Training Phase.
Those workouts will be highlighted in red on the charts. Specific instructions are given for individual workouts. There will be workouts that target speed and strength and increase the overall lung capacity. Most marathon runners rarely approach going into oxygen debt, and runners who focus on increasing lung capacity will find they have a significant advantage when running at what will feel like a much slower pace.
For runners of all levels, the goal is to practice sustainable pacing. The concept is to run harder than an easy run but not so hard that you have to slow down near the end of a workout. Pacing is especially valuable.
Some people will be doing different workouts. For instance, people under the three-hour range will be doing more speed workouts than people over four hours. People in the five–hour range and above will not do any actual speed workouts, whereas people who are walk/ runners will focus on increasing their ratio so that the running periods are longer.
Whatever your current workout, it is essential to assess your level and read the information before simply printing out a new training schedule. Also, it is necessary to note that many workouts are interchangeable. For example, if I suggest a hill workout and one lives in the plains of Kansas, then another type of workout will suffice. The goal is to have a formula that works for you 

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