Virtual Trainer- Pick Your Program

Pick your training program for the MCM Virtual Trainer based on your magic mile time. Choose "To Finish" or "Set a Time Goal".

You can establish your long run pace after you run the first magic mile. Simply multiply by 1.3, then add 2 minutes. The result is your suggested long run pace per mile at 60 degrees or cooler. To learn more about what to pace on the long runs, check out Jeff Galloway’s book “Choosing the Right Goal”.

The run-walk-run ratio should correspond to the pace used. For example, an 8-minute mile pace consist of 4 minutes of running followed by 35 seconds of walking throughout the run. Run-walk-run ratios are as follows:

For your marathon pace, run the first 20 miles at the training pace noted above. If you want to speed up a little, you can do so after that point.

On long runs, and race day, slow down when the temperature rises above 60 degrees by 30 seconds per mile for every 5 degrees over 60.

Monday and Wednesday runs can be done at the pace of your choice, as long as you are recovering from the long runs. On recovery days, don’t do exercises like stair machines that use the calf muscle. An optional pace run TT is noted on Wednesdays. To get used to the pace you want to run on race day, time yourself for a mile, and take walk breaks, as you do them in the race.

It is fine to cross train on Tuesday, Thursday and Sunday if you wish. While it may not benefit your running, it will increase your fat burning.

Be sure to take a break from strenuous exercise the day before your weekend long run.

This is the minimum necessary to prepare for this goal.

To begin this program, you should have run a long run within the past two weeks of at least 6 miles. If your long run is not this long, gradually increase the weekend run to this distance.

To learn your current level of performance, take your time from the first 2-3 magic miles and multiple by 1.3. This tells you what you are currently capable of running in a marathon right now, when the temperature is 60 degrees or cooler, and you have done the long runs and speed training listed on the schedule. To learn more, you can check out Jeff Galloway’s book, “Choosing the Right Goal”.

To learn you pace for the long runs, take your current performance level (MM time x 1.3) and add 2 minutes. The result is your suggested long run pace per mile. Be sure to slow down when the temperature rises above 60 degrees. For every 5 degree increase, slow by 30 seconds per mile. Your run-walk-run ratio should correspond to the pace used. For example, an 8-minute mile pace consist of 4 minutes of running followed by 35 secondsof walking throughout the run. Run-walk-run ratios are as follows:

At the beginning of the program, after you have run your first 2-3 magic miles, you can choose a goal that is as fast as 30 seconds per mile faster than that predicted by the process above (your performance level), or any goal slower.

To prepare for your goal, mile repeat speed work is included on non long run weekends. To compute your pace for each mile repeat (4 laps around a track), take your goal pace per mile and subtract 30 seconds. Warm up for the mile repeat workout by walking for 5 minutes, then jogging very slowly for 5-10 minutes. Then, do 4-8 accelerations gliders (see the segment about this in the ‘drills’ segment in Galloway’s book, mentioned above). Reverse this process as you warm down, leaving out the acceleration gliders. Walk 5 minutes between each mile repeat.

If you have recovered from the weekend workout by Monday, run a mile at race pace (noted as “p” on the Monday line). After an easy warm up, run 4 of the cadence drills (CD) and 4 accelerations gliders (ACG). These are also described in the drill section of the book. Then, run a mile segment at goal pace, taking the walk breaks as you plan to do them in the race. Jog for the rest of the run.
It is fine to do cross training on Tuesday, Thursday and Sunday if you wish. It may not benefit your running, but it will increase your fat-burning potential. Don’t do exercises like stair machines that use the calf muscles on recovery days.

On Wednesday, if you’ve recovered from your weekend run, insert 1-4 hill accelerations (“h” on the schedule). Warm up and warm down with an easy 1-2 miles. Run up the hill at a fast but not all-out pace, and walk down. Use a short stride, with quick turnover, as you go up the hill.

Be sure to take a vacation from strenuous exercise the day before your weekend long run.