Long slow runs: These runs are planned on day 7. Marathons. 5 RUN TYPES. information Repeating this method for the entirety of the plan will help you feel fresh & ready to roll on race day, giving you the best possible chance of nailing that sub 3:30 time. Each of our training plans has been developed by a UESCA-certified running coach, and road tested by hundreds of runners. Expect to run more miles on those three days. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. WebWhatever your reason to run, this comprehensive 18-week Training Plan is designed to provide holistic marathon coaching and guidance, every step of the way. Expect to run more miles on those three days. Key Reasons Marathoners Miss Sub-3:30 Marathoners miss the goal for many different reasons but here rest day. WebHere are the 7 Finishing Time Goal Marathon Training Plans that I currently offer: Break 5 Hours in the Marathon 16 Week Training Plan. Remember, it isn't the volume as much as the quality of the work you are doing that counts most. To beat 3 hours for the marathon you have to run under an average a pace of 6.51 minutes/miles or 4:15 minutes/km. Saturday. Running apparel: Choose wicking fabrics that help you regulate your body temperature. Copyright : 16 weeks // 4 months. Long slow runs: These runs are planned on day 7. To beat 4 hours for the marathon you have to go under an average a pace of 9:09 minutes/miles or 5:41 minutes/km. All rights reserved. If youre reading this and are a female runner, a sub 3:30 marathon will qualify you for Boston no matter your age*. WebHere are the 7 Finishing Time Goal Marathon Training Plans that I currently offer: Break 5 Hours in the Marathon 16 Week Training Plan. For instance, if you wanted to do your long run on Saturday, your off day would now be Friday, and the workout would now be on Tuesday. I love heart rate training because you focus on heart rate rather than splits. While a 3:30 marathon might not have the same ring as a sub-3-hour marathon or sub-4-hour marathon, the pace is easy to remember. WebIt is advised to have been consistently running 3-4 miles 3 times a. week for 1 year prior to starting this training plan. Sub 3 Ingredient #1: Competitive Mileage Levels. Many of your weekday runs (tempos, intervals, recovery) will stay similar to build phase, but it will be those long Sunday runs that slowly start to creep up in distance until youre running 4/5ths of the total race distance at only slightly slower than race pace. Sub 3 Ingredient #1: Competitive Mileage Levels. The weekly mileage run in each training plan varies greatly depending on your target time. What pace is needed to beat 3:45 for the marathon? They do not seem to be so easy to find online anymore so here they are for you to download and enjoy. Aerobic runs involve running at a pace thats 30 to 45 seconds faster than your easy pace. This translates to covering 6.17mph or 9.93km each hour. Those that are doing it are also training in a specific way. LEARN MORE. It should also show you what not do to so you don't have to continue to make the same mistakes other marathoners make. So, you want to teach it to use fat as its main fuel source at race pace. Better yet, if you own a Garmin, you can sync the two apps together & itll tell you how much you have burned vs how much youve eaten, and you can adjust accordingly. Get the benefit of Guided Runs with Nike Run Club coaches, Nike Training Club workouts, and mindset, nutrition and recovery tips. No, it won't be a walk in the park, no easy. Much like Thomas explains in the 4 hour marathon guide, planning to run our race at this exact pace leaves little room for error. Run at an easy pace; you should be able to hold a conversation. To consider using this plan you should be used to regularly running 20+ miles per week and be able to run a 5k in 22:00, a 10k in 46:00 or a half marathon in 1:40:30. Remember, this sub 3.30 marathon training plan is going to force you out of your comfort zone. The plan currently has a workout on Wednesday, rest day on Saturday, and long run on Sunday. If none of these apply to you, I would proceed with caution. Thats why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace. These will be done every Sunday. No easy path. Choose any 4 days of the week that works with your schedule. To beat 3.15 for the marathon you have to go under an average a pace of 7.26 minutes/miles or 4:37 minutes/km. To avoid these being lost in the internet ether, I quickly located copies and rehost them here for people like me that want a solid reference guide for their marathon training plans . 95-105 min DL long, the last 15 min a bit faster / 3 increases / 15 min stretching. You should expect to do these longer runs at the slower range of your easy pace. Then 1M jog to end session, Tue 4M consisting of 1M jog, then 10 x 200m (or 45 secs) at 5K pace, with 100m (or 30 secs) jog recoveries, then 1M jog. 7. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. Adapted from Hal Higdon training plans. 1 day of rest, 6 days of running. So, the benefits of the hard training you to do today will be seen several weeks and months from now. The last workout we do leading into the marathon is a 3 mile run at sub 3 30 marathon pace. Endurance runs. My guess is great. Web20 min DL easy / 30 DL medium / 10 min DL easy / 5 increase runs up to 90m / light strengthening exercises. On the other days, you can work on low intensity exercise such as yoga or Pilates and, most importantly, rest your legs to allow them to fully recover. On the other days, you can work on low intensity exercise such as yoga or Pilates and, most importantly, rest your legs to allow them to fully recover. How To Train For a Half Marathon (Article). Please note that some additional stretching and massage is also integrated in the plan. "Hills are a great place to begin training, as they support the development of leg strength and benefit biomechanics by encouraging the use of the posterior chain ," explains Stowe. The sport gave a lot to me and I aim to give back as well. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. Remember, strides should only be between 50 to 100 meters in length. This 12-week plan is intended for a seasoned marathon runner who has run a marathon within 20 minutes of goal time in the past year. It can be difficult to stick correctly to a full 20 week plan and it could be said that 12 week plans are a little short particularly if you have not been running a decent regular weekly mileage in the build up to starting the plan. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace. WebThe Coach of professional Champions and many agegroup Winners has build this plan to bring you to the Marathon finish in Sub 3.30 hours. WebTrain smart with a marathon training plan by Joe Friel, best-selling author and internationally recognized endurance coach. Your work is done, taper is designed to recover your body the fitness is built, now you just need to get to the start line healthy & ready to rock. You are more than welcome to visit the about page if you would like to know more about me. So, spent 10 to 15 minutes daily visualizing yourself getting across the finish line with that 3:29.59 time on the clock. 1 day of rest, 6 days of running. The 2014 Boston Marathon. Practice relaxation. Details. WebWhether you are training for the Boston or the London Marathon, Caffeine Bullet marathon training plans ensure that you peak on marathon day and run a personal best, no matter what your level or ability is. So, you want to slow down less than your competition. 3. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile). Calculator, Half To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile). 1. Previous visitor or not seeing where to sign up? So, there are plenty of resources available here to set you up for success. To beat 5.30 hours for the marathon you have to go under an average pace of 12:35 minutes/miles or 7:49 minutes/km. There are 3 types of runs in the marathon training plan: long slow runs, easy runs and Fartlek runs. The key difference between those that run the marathon under 3:30 and those that don't is tenacity. Break 4:45 in the Marathon 16 Week Training Plan. Be careful in the early miles. Overly processed foods may taste good, but theyre actually counter productive. Below are some examples of varied paced long runs I was doing prior to running 2:19:35 for the marathon. Break 4:15 in the Marathon 16 Week Training Plan. With these little monkeys and all of you!! Endurance runs. WebOur free beginner's, improver's and advanced training plans have been carefully put together by Martin Yelling, our official coach for the TCS London Marathon, whose training plans and advice have helped thousands of participants to smash their marathon goals. Pay attention to your muscular tension as you are running too. 2. Sub 3 Ingredient #1: Competitive Mileage Levels. Ouch. Use the table below to calculate the pace you will need to maintain for the required race time that you want. Break 4:30 in the Marathon 16 Week Training Plan. Remember, the best middle to long distance runners always look relaxed. TEMPO PACE: <7:40/MI. This should be 30 seconds to one minute per mile slower than your goal pace. all-about-marathon-training.com. These will be a mixture of intervals and tempos. Slow runs make you used to the longer distance. VIEW SCHEDULE. The free PureGym 20 week marathon training plan. To consider using this plan you should be used to regularly running 20+ miles per week and be able to run a 5k in 22:00, a 10k in 46:00 or a half marathon in 1:40:30. -2 mile jog warm-up, 5 miles@5:25 mile pace, 2 miles easy, 1 mile in 4:55, 5 miles@5:55 mile pace, 2 miles easy, 3 miles@5:35 mile pace, 1 mile jog cool-down (21 miles), -1 mile jog warm-up, 15 miles@6:00 mile pace, 2 mile jog, 1 mile in 4:55, 2 mile cool-down (21 miles), 2 mile jog warm-up, 10 miles@5:30 mile pace, 2 miles easy, 2 miles@5:20 mile pace, 6 miles@6:30 mile pace (22 miles). They improve on a lot of plans you see by actually giving you the distance, time and pace for particular sessions, rather just a simple, for example, run for x amount of minutes. WebActively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. EASY/RECOVERY: NOSE BREATHING. A sub 3:30 is a difficult feat, and the training should not be taken lightly. I also would recommend investing in a heart rate monitor. I would also recommend working to improve your half-marathon time as well. 7. Lets talk a little bit about what a sub 3:30 marathon training plan looks like, who its for, and how to get started. Nearly all of the 90 runs in this training plan have an accompanying Guided Run in the Nike Run Club App. As with the crash-course plan, a more traditional marathon build-up of 12 to 14 weeks still requires a basic level of marathon fitness when you begin the program. WebHow Long Is The Marathon Training Schedule? 01:00:00. There are also lots of running inspiration articles from our blog and some really useful race Join over 100,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! That gives your body the chance to refuel, recover and rebuild before the next workout, increasing your running performance and decreasing your risk of energy. However as we all know life and weather gets in the way so it is fine to occasionally rearrange runs for other days or swap workouts - just try to follow them as near as you can but it is not set in stone. Best Nike Shoes For 20233. Remember, the longer you prepare for your races the less of a rush you will be in to get in shape. Running shoes: Use these shoes only for running and avoid keeping them on for running errands. This translates to covering 5.82 miles or 9.37km each hour. These workouts are a bit faster and designed to work on your overall speed.There is no such thing as a sure thing when it comes to training. Walkers and runners should pace the long one so theres no huffing and puffingeven at the end. Make sure you are focusing on mental training as well. To run a 3:30 marathon, you need to run 8 minutes per mile, or 4:58 per kilometer. When the temperature rises above 60 F: runners should slow down by 30 seconds. For a sub 4.15 for the marathon you have to go under an average a pace of 9:43 minutes/miles or 6:02 minutes/km. 3:30 Marathon Training Plan. Marathon 3 So, you have to think outside the box in order to bring it to fruition. 1 day of rest, 6 days of running. A 3:30 hour marathon is approximately 8:00 per mile. a mile for every 5 degrees above 60 F on long runs and the race itself. You will want to have a GPS watch or running app to make this training work. WebThis plan targets a mileage progression starting at 30 miles per week and goes up to 45 miles per week during peak mileage weeks. If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide. Run easy for a mile to cool down. There are no guarantees that any plan will get you to run a certain time.However, if you have been consistently running for several months and follow this plan, you stand a good chance of seeing 3:20 and change when you cross the finish line. A sub 3:30 marathon training plan it had better be concise and show you what to do and most certainly what not to do. Check your watch each mile to ensure you are on pace. To run under 6 hours for the marathon you have to average a pace of 13:43 minutes/miles or 8:31 minutes/km. WebSub 3:30 Marathon Training Plan. Break 4:15 in the Marathon 16 Week Training Plan. Sunday. Long slow runs: These runs are planned on day 7. For an average marathon training plan, its usually 16 to 20 weeks long. Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. He is a high school math teacher and has coached high school and college distance runners. If your marathon has rolling hills, incorporate those into your long run. For these workouts, we will be focusing on half-marathon pace to help improve your speed and running economy. WebWhatever your reason to run, this comprehensive 18-week Training Plan is designed to provide holistic marathon coaching and guidance, every step of the way. It takes between 21 days to 4 weeks for you to physiologically adapt to the workouts you are doing. He holds the current FKT for Historic Gold Camp Road. WebTrain smart with a marathon training plan by Joe Friel, best-selling author and internationally recognized endurance coach. Rest/Cross-Train (XT) Take a rest day, or do moderate cross-training with a no-impact activity such as yoga or swimming. They will start at 10 miles and progress up to 22 miles. The main reason longer is better is you won't be in a rush. A 3:30 hour marathon is approximately 8:00 per mile. While most runners are typically training between 20 35 miles per week, youll need to step up your game. Theyve all read my 7 FREE Secrets To Running FAST AF. That being said, tweaking your past training can make the difference in sustain sub 3 30 marathon pace. ASICS_TRAININGPLANS_Sub 3.00 ASICS_TRAININGPLANS_Sub 3.30 ASICS_TRAININGPLANS_Sub 4.00 ASICS_TRAININGPLANS_Sub 4.30 WebSeptember 3, 2021 / ASICS Australia. The thing we want to avoid is running too hard early and then crashing over the last 10k of the race. When the temperature rises above 60 F: runners should slow down by 30 seconds. 5 RUN TYPES. .css-17zuyas{display:block;font-family:Sailec,Sailec-fallback,Helvetica,Arial,sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-17zuyas:hover{color:link-hover;}}@media(max-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 40.625rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 64rem){.css-17zuyas{font-size:1.2rem;line-height:1.4;}}.css-17zuyas h2 span:hover{color:#CDCDCD;}Kipchoge's 80/20 training strategy explained, Free marathon training plans for every goal, RW's 16-week sub-4:00 marathon training plan, The golden rules of first-time marathon training, How to avoid 'hitting the wall' during a marathon, When to start training for a spring marathon, 17 celebrities who ran London and their times, How to use the London Marathon tracker app, 25 key rules of how to train for a marathon, Paula Radcliffe's top tips for marathon training, Runner's World, Part of the Hearst UK Wellbeing Network. It was like no other feeling Ive ever experienced. In this article, Im going to give you the strategies and spell out the training necessary to run a sub 3:30 marathon. Repeat cycles as directed. Please note that some additional stretching and massage is also integrated in the plan. The purpose of base phase is to well build a base level of fitness where you can begin stacking more difficult and longer runs with a reduced risk of injury. Again, you are not going to be handed a 3:29.59 marathon. Key Reasons Marathoners Miss Sub-3:30 Marathoners miss the goal for many different reasons but here Most runners have at 2. The taper sounds great reduced volume, tapering down until race day so your body can be as fresh as possible at the start line. WebAnd the marathon training journey is the ultimate running experience. When the temperature rises above 60 F: runners should slow down by 30 seconds. This field is for validation purposes and should be left unchanged. For rest day. You will find all the needed information such as race location and price along with 6. Fast link: Marathon in 3 WebPlan Description. View or download your free 8- and 12-week Marathon training plans in beginner, intermediate & advanced from leading running coach Phil Mosley. Alternate easy/recovery days with hard workout days so the body can perform at a high level when asked. *One note, because of the Boston Marathons rolling signups, sometimes you can run a qualifying time and not get in because the slots fill up before you are allowed to register. Each of our training plans has been developed by a UESCA-certified running coach, and road tested by hundreds of runners. We do have 8 to 20-week training plans, running courses and monthly coaching options here. WebThe weeks and months it takes to get you to that point, however, are less erm, exciting. Pace sustainment is the end of the game when it comes to running a marathon under 3 hours and 30 minutes. Expert Half Marathon Training Tips for New Runners, From Runner's World for Orangetheory Fitness, Your Privacy Choices: Opt Out of Sale/Targeted Ads. If youve missed four weeks or more, our best advice is to postpone your marathon, as its unlikely youll be able to get the time you want on race day having missed a month. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. But after a while, it can all catch up with you. Walkers and runners should pace the long one so theres no huffing and puffingeven at the end. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. Aerobic runs involve running at a pace thats 30 to 45 seconds faster than your easy pace. WebHere are the 7 Finishing Time Goal Marathon Training Plans that I currently offer: Break 5 Hours in the Marathon 16 Week Training Plan. WebMarathon 3, thus, is for experienced runners, those who have been running a year or two or more and who have raced at distances between 5-K and the marathon. Tuesdays and Thursdays can be a little slower than 8 min pace. I am a big believer in conducting a 10-day rather than a 3-week taper. What a thrill! Aim for a sub-43:00 10K. We earn a commission for products purchased through some links in this article. WebSub 3:30 Marathon Training Plan. The weekly mileage run in each training plan varies greatly depending on your target time. Aim to build up from 30 to 90 minutes, at your target marathon race pace. So, our plan is based around running 26.2 miles at 7:50 pace (4:52 per kilometer) to finish in 3 hours and 25 minutes. Prepare for a marathon (26.2 miles) for a race time of 3:30 (3 hours, 30 minutes). Good luck with the training. Key Reasons Marathoners Miss Sub-3:30 Marathoners miss the goal for many different reasons but here Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. Take a look at our marathon training plans for every type of runner here. If you have a bold and ambitious race goal like a sub 3 hour marathon youll need bold and ambitious training. Are you seeking a new, strategic sub 3.30 marathon training plan? Those that are doing it are also training in a specific way. 5k :: 10k :: Half Marathon :: Marathon :: Ultras, +44 (0)1346 517061Marathon Handbook | Broadsea Media, Main Street, Fraserburgh, UK, AB43 9RT. You will hear from me very soon., I did it!!! The new and improved Sub 3-Hour 30-Minutes Marathon Training Plan with specific strength training is designed for runners who want to run inside 3:30 in their next marathon. WebWhether you are training for the Boston or the London Marathon, Caffeine Bullet marathon training plans ensure that you peak on marathon day and run a personal best, no matter what your level or ability is. You should get to the point where this pace feels natural, and you can run close to it by feel. It should also show you what not do to so you don't have to continue to make the same mistakes other marathoners make. Remember, it is them dealing with you, not you dealing with them. I typically even recommend starting the first 2-3 miles a little bit slower than goal pace to make sure you dont get overzealous. 3:30 Marathon Training Plan. Again, don't be in a rush. Pace Calculator, BMI So, great fitness doesn't come in a matter of days but several months. Body Glide or petroleum jelly: This reduces uncomfortable chafing. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. For this plan, your long run will be one of your workouts. The one thing to state here before getting too deep into it is, if youre looking to break 3:30 in a marathon, youll need to do quite a bit of running. Break 4:45 in the Marathon 16 Week Training Plan. I can bet your competition doesn't know anything about this. Friday. More importantly, to ensure you are conducting the proper training at the right intensities. Fitness Website design by Copter Labs, LEARN MORE ABOUT OUR PRIVATE, MEMBERSHIP COMMUNITY. 95-105 min DL long, the last 15 min a bit faster / 3 increases / 15 min stretching. It is. WebHow Long Is The Marathon Training Schedule? I do recommend adding in strides into your training routine twice per week. This plan was designed around an 18-week schedule. WebWhatever your reason to run, this comprehensive 18-week Training Plan is designed to provide holistic marathon coaching and guidance, every step of the way. What do The Flash, The Road Runner, and Sonic the Hedgehog have in common? The reason being is you don't drop your volume and intensity too far out from your main event. The problem with taper is more psychological than it is physical. Those that are doing it are also training in a specific way. Please note that some additional stretching and massage is also integrated in the plan. To make sure this doesnt happen, we need to really focus on pace. The goal here is to lead into your goal marathon in top form. Long run Much like an easy run, this is a long, slow distance run that will build your endurance. I focus on having my athletes do a minimum of 4 weeks of easier, base-building mileage first. Details. Try to actually run slow during these runs. Right now, you should be running at least 25-30 miles per week, and be able to run for 1:30 non-stop. What that pace will be and how to get comfortable running it. All rights reserved. Tempo runs should feel challenging; on a scale of one to 10, your effort will feel like a seven or eight. WebOur Ultramarathon Training Plan library is sorted by race distance ( 50k, 50 miles, 100k, 100 miles ), and goals ( Just Finish, Improver, Compete) so we have training plans to cover every base. One of the biggest mistakes I see marathoners making is rushing their fitness. Work out what pace to do each of your runs at using our .css-1hr08dr{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#59E7ED;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1hr08dr:hover{color:#595959;text-decoration-color:border-link-body-hover;}training pace calculator - just tell us a recent run time and we'll do the rest. In addition to this, there are a few prerequisites I would recommend before attempting this training. Wednesday: Easy run Thursday: Workout (tempo, interval, etc.) In order to be in shape for a sub 3:30 attempt, you will need to dedicate 16-20 weeks of training geared specifically toward this goal. This translates to covering 6.99mph or 11.25km each hour. The B.A.A. Are you ready to take your training and racing to the next level? Best feeling in the world making it through the Ironman. WebYour sub 3:30 marathon training plan is measured in weeks, and each of those weeks will follow a pattern like the below: Monday: Rest day Tuesday: Workout (tempo, interval, etc.) On the other days, you can work on low intensity exercise such as yoga or Pilates and, most importantly, rest your legs to allow them to fully recover. It should also show you what not do to so you don't have to continue to make the same mistakes other marathoners make. By Runner's World 7 May 2018 An advanced training plan for regular runners aiming to run a sub-3:30 marathon. Each of our training plans has been developed by a UESCA-certified running coach, and road tested by hundreds of runners. Ive had some gels that gag me or dont sit well on my stomach. What does a sub 3:30 marathon training plan look like? Keep going everyone!! Their layout is very clear with enough space to write your own training notes on. ASICS_TRAININGPLANS_Sub 3.00 ASICS_TRAININGPLANS_Sub 3.30 ASICS_TRAININGPLANS_Sub 4.00 ASICS_TRAININGPLANS_Sub 4.30 The faster you are seeking to run the more that is going to be required out of you. For this plan, the long run will be one of your two weekly workouts. Slow runs make you used to the longer distance. Marathon 3 This 16-week plan will get you across the line. A sub 3:30 marathon training plan it had better be concise and show you what to do and most certainly what not to do. Faster, Varied-Paced Long Runs these types of long runs most marathoners are not doing. Designed for beginners, its a 16-week marathon training plan, plus one extra week leading up to race day. Now its your turn! DL light / FS 2-4-6-3-2 min DL fast, in between 2 min trot / 15 min slowing down. My first ever Ironman and Triathlon. Couch To 5k + Plan2. The B.A.A. Walkers, slow down enough to avoid huffing and puffing. This translates to covering 7.49 miles or 12.05km each hour. VIEW SCHEDULE. Run #4 ER: 4 miles. Then, you can start gaining some of that time back by keeping a few seconds under your pace for the rest of the race. Now that we know what we need to do in the race, lets take a look at the training we will do to achieve this goal. Head over to our marathon training plan database for full access to all plans. Sunday. Web5. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. Google the word supercompensation. 1. Most runners have at 2. WebActively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Again we want to teach the body to clear lactic acid faster than it is building up. In my own training and in coaching others, Ive found it very difficult to fit in 2 workouts a week plus a weekly long run.