There is a "beyond" for the distance runner. It's called the ultramarathon, and comprises any run longer than the 26.2-mile marathon.
Instructions
1. Understand the most efficient pace (MEP) zone. This represents the highest level of effort that can be maintained without feeling strain or undue discomfort.
2. Determine the upper limit of your starting MEP by subtracting your age from 180. Subtract 10 from this number to give you a narrow 10-beat target heart rate zone.
3. Understand the mostly aerobic pace (MAP) zone. This represents a very comfortable, easy, recovery zone. The MAP starts about 20 beats below the midpoint of the MEP.
4. Be clear about the slightly anaerobic pace (SAP) zone, which is faster than the MEP. This zone extends from the midpoint of the MEP to 20 heart beats faster.
5. Develop an aerobic base by alternating MEP (20-30 minutes) and MAP (30-90 minutes) training days, not including 10 to 15 minutes warm-up and cooldown. This should be done in the first 8 to 12 weeks.
6. Do three 20- to 30-minute MEP workouts a week in weeks 8 - 24.
7. Add 10 minutes every other week to the MEP workout for weeks 8 - 14.
8. Do long, slow distance runs of about 2 - 3 hours on alternate weekends in weeks 8 - 14.
9. Do two 20 - 30 minute MEP workouts each week in weeks 24 -36. Add 20 minutes every other week to one MEP workout, or substitute a road race, in weeks 24 - 36.
10. Do long, slow distance runs of about 3 - 4 hours on alternate weekends in weeks 24 - 36.
11. Do interval SAP zone workouts (intervals from 5 to 15 minutes) each week in weeks 24 - 36.
Tags: pace zone, week weeks, about hours, about hours alternate, alternate weekends