For many runners, completing a marathon is a pinnacle achievement that requires dedication, perseverance, and a well-structured training plan. One popular training plan among runners is the Pfitz 18/70 marathon template, created by renowned running coach Pete Pfitzinger. This plan is designed to help runners achieve their marathon goals by providing a structured and periodized training schedule. In this article, we will explore eight ways to master the Pfitz 18/70 marathon template and take your running to the next level.
Understanding the Pfitz 18/70 Marathon Template
The Pfitz 18/70 marathon template is an 18-week training plan that involves running a total of 70 miles per week at its peak. The plan is divided into four phases, each with a specific focus and training objective. The plan is designed to be flexible and adaptable to individual runners' needs and goals. Before we dive into the eight ways to master the plan, it's essential to understand the basic structure and principles of the Pfitz 18/70 marathon template.
1. Set Clear Goals and Expectations
Before starting the Pfitz 18/70 marathon template, it's crucial to set clear goals and expectations. Define what you want to achieve with this training plan, whether it's completing a marathon, setting a new personal best, or improving your overall running performance. Having specific goals in mind will help you stay motivated and focused throughout the training process.
Setting Realistic Goals
When setting goals, make sure they are realistic and achievable based on your current running level and experience. It's essential to be honest with yourself about your strengths and weaknesses as a runner. Setting unrealistic goals can lead to disappointment and frustration, which can negatively impact your training.
2. Develop a Consistent Training Routine
Consistency is key when it comes to mastering the Pfitz 18/70 marathon template. Aim to run at the same time every day, ideally in the morning or early evening, to establish a consistent routine. Consistency will help you develop a strong habit and make it easier to stick to the training plan.
Creating a Training Schedule
Create a training schedule that outlines your daily runs, including the distance, intensity, and pace. Use a planner, calendar, or running app to stay organized and track your progress. Make sure to include rest days and cross-training activities to avoid burnout and prevent overtraining.
3. Focus on Proper Nutrition and Hydration
Proper nutrition and hydration are essential for optimal running performance. Fuel your body with a balanced diet that includes complex carbohydrates, lean protein, and healthy fats. Aim to drink at least eight glasses of water per day, and make sure to stay hydrated during and after your runs.
Hydration Strategies
Develop a hydration strategy that works for you, such as drinking water or sports drinks during long runs or using a hydration belt. Monitor your urine output and color to ensure you're staying hydrated. Avoid drinking too much water, as this can lead to hyponatremia.
4. Incorporate Strength Training and Cross-Training
Incorporating strength training and cross-training into your training plan can help improve your running performance and reduce the risk of injury. Focus on exercises that target your core, glutes, and legs, such as squats, lunges, and deadlifts. Cross-training activities like cycling, swimming, or rowing can help improve your cardiovascular fitness and reduce the impact on your joints.
Strength Training Exercises
Include exercises like step-ups, calf raises, and leg press to target your running-specific muscles. Aim to strength train 2-3 times per week, and make sure to include rest days to allow your muscles to recover.
5. Listen to Your Body and Rest When Needed
Rest and recovery are just as important as training when it comes to mastering the Pfitz 18/70 marathon template. Listen to your body and take rest days as needed. If you're feeling fatigued or experiencing muscle soreness, take an extra day off or modify your training plan to avoid injury.
Identifying Warning Signs
Identify warning signs like muscle soreness, fatigue, or decreased performance, and take action to address them. If you're experiencing persistent pain or discomfort, consult with a medical professional or running coach to adjust your training plan.
6. Incorporate Speed and Hill Workouts
Incorporating speed and hill workouts into your training plan can help improve your running performance and increase your endurance. Focus on workouts like interval training, tempo runs, and hill repeats to target your running-specific muscles and improve your running efficiency.
Speed Workout Examples
Examples of speed workouts include 4-6 x 800m at a fast pace, 3-5 x 1600m at a moderate pace, or 2-3 x 3200m at a slow pace. Hill repeats involve running up a hill at a high intensity and recovering by walking or jogging back down.
7. Use Proper Running Form and Technique
Proper running form and technique are essential for optimal running performance and injury prevention. Focus on maintaining good posture, landing midfoot or forefoot, and avoiding overstriding. Practice drills like high knees, butt kicks, and leg swings to improve your running form and technique.
Running Form Tips
Tips for improving your running form include keeping your head up, shoulders relaxed, and engaging your core. Avoid crossing your arms or legs over your body, and focus on quick turnover and light footsteps.
8. Stay Motivated and Focused
Staying motivated and focused is crucial when it comes to mastering the Pfitz 18/70 marathon template. Find a running buddy or join a running group to stay accountable and motivated. Celebrate your progress and achievements along the way, and remind yourself of your goals and why you started running in the first place.
Motivation Strategies
Strategies for staying motivated include setting small rewards for yourself, tracking your progress, and finding a running mantra or motivational quote to repeat during your runs.
By incorporating these eight strategies into your training plan, you'll be well on your way to mastering the Pfitz 18/70 marathon template and achieving your running goals. Remember to stay consistent, listen to your body, and focus on proper nutrition, hydration, and running form and technique. With dedication and perseverance, you can reach new heights and achieve success in your running journey.
What is the Pfitz 18/70 marathon template?
+The Pfitz 18/70 marathon template is an 18-week training plan designed to help runners achieve their marathon goals by providing a structured and periodized training schedule.
How do I incorporate strength training into my marathon training plan?
+Incorporate strength training exercises like squats, lunges, and deadlifts into your training plan 2-3 times per week. Focus on exercises that target your core, glutes, and legs.
What are some tips for staying motivated during marathon training?
+Tips for staying motivated include setting small rewards for yourself, tracking your progress, and finding a running mantra or motivational quote to repeat during your runs.