Catholic Health Services’ 3rd Annual Suffolk County Marathon
October 29, 2017 - 8:00am

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Training Guide

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Catholic Health Services Tips for Avoiding Injuries

Suffolk County Half & Full Marathon Training Program

Written and Provided by Mike Petrina, Head Coach of the Sayville-Smithtown Distance Training Program

Background

Programs written by Mike Petrina, head coach of the Sayville-Smithtown Distance Training Program(DTP). Mike has been running for 18 years as a competitive High School, College and Open Runner. His coaching resume is full of experience on several different levels: self-coach for 8 years, High School XC and Track Coach for 7 years at St. John the Baptist, individual coaching for 4 years and heading the DTP in the Fall of 2013, Spring & Fall 2014, Spring & Fall 2015 and Spring & Fall 2016. He has completed 6 Marathons (Steamtown, LI Marathon, Boston x2, NYC and MCM), numerous Half Marathons and other races, ranging from the mile up to an ultra. With knowledge and influence from his college coach, readings, seminars and own experience, Mike has developed a program that will get you to the finish line faster and with less effort.

Overview

These Training Programs were developed around the theory of cumulative fatigue. In the training cycle you will find yourself running more days a week with more mileage which in turn will tire your body, we like to call it "running on tired legs." The concept of running on tired legs is to help the body better adapt on race day. We want to simulate the second half of your race in training.

There are a few different training tools you will use throughout the program:

Workouts - interval sessions and long runs are keys to help the body adapt to running fatigued. Intervals will run you at faster than goal pace for shorter distance to make the body run more comfortable at goal pace. Long runs will simulate the length of the race and the time you spend on your feet. These two training sessions will work together to help you run faster, easier and with more confidence.

Daily Runs - will log you more miles for the week and keep the body from fully recovering in between workouts. When you are not fully recovered workout to workout it allows you to train the body for the second half of your race.

Cross Training and Off Days - while we do not want to allow the body to fully recover, we do have to let it recover to a point that we will not damage you. By scheduling less stressful cross training and days off we can let the body heal up and keep you running throughout the duration of the training program.

For more information on personalized coaching programs contact Mike at Mike.Petrina@SayvilleRunning.com


Suffolk County 5K Run

Novice Program – 6 Weeks

Days Running Days Cross Training Off Days
3 1-2 2-3

The Novice Program in geared towards runners that are looking to complete the Suffolk County 5k Run. Runners will be introduced to Walk/Runs during this program. This program is designed to get you to finish your first 5k.

Intermediate Program – 6 Weeks

Peak Week Longest Run Days Running Days Cross Training Off Days
25 Miles 7 Miles 2 1-2 1-2

The Intermediate Program is geared towards runners that typically run 15-20 miles a week and want to comfortably complete the Suffolk County 5k Run. Runners will be introduced to interval workouts during this training program.

Advanced Program – 6 Weeks

Peak Week Longest Run Days Running Days Cross Training Off Days
30 Miles 8 Miles 5 1 1

The Advanced Program is geared towards runners that typically run 20-25 miles a week and want to run a PR at the Suffolk County 5k Run. Runners will run tempo paced runs and interval workouts.


Suffolk County Half Marathon

Novice Program – 12 Weeks

Peak Week Longest Run Days Running Days Cross Training Off Days
27 Miles 12 Miles 4 1-3 1-2

The Novice Program in geared towards runners that typically run 10-15 miles a week and are looking to comfortably complete the Suffolk Country Half Marathon. Runners will be introduced to basic tempo paced runs during this program. During this program runners should not hesitate to take walking breaks when needed.


Intermediate Program – 12 Weeks

Peak Week Longest Run Days Running Days Cross Training Off Days
35 Miles 14 Miles 5 1 1

The Intermediate Program is geared towards runners that typically run 20-25 miles a week and have a goal time for the Suffolk County Half Marathon. Runners will run tempo paced runs and be introduced to interval workouts during this training program.


Advanced Program – 12 Weeks

Peak Week Longest Run Days Running Days Cross Training Off Days
42 Miles 16 Miles 5 1 1

The Advanced Program is geared towards runners that typically run 30-35 miles a week and want to run a PR at the Suffolk County Half Marathon. Runners will run tempo paced runs, interval workouts and be introduced to Long Tempo runs.


Suffolk County Marathon

Novice Program – 16 Weeks

Peak Week Longest Run Days Running Days Cross Training Off Days
40 Miles 20 Miles 4 1-2 1-2

The Novice Program in geared towards runners that typically run 20-25 miles a week and are looking to comfortably complete the Suffolk Country Marathon. Runners will be introduced to basic tempo paced runs during this program. During this program runners should not hesitate to take walking breaks when needed.


Intermediate Program – 16 Weeks

Peak Week Longest Run Days Running Days Cross Training Off Days
49 Miles 20 Miles 5 0-1 1-2

The Intermediate Program is geared towards runners that typically run 25-30 miles a week and have a goal time for the Suffolk County Marathon. Runners will run tempo paced runs and be introduced to interval workouts during this training program.


Advanced Program – 16 Weeks

Peak Week Longest Run Days Running Days Cross Training Off Days
54 Miles 22 Miles 5 0-1 1-2

The Advanced Program is geared towards runners that typically run 30-35 miles a week and want to run a PR at the Suffolk County Marathon. Runners will run tempo paced runs, interval workouts and be introduced to Long Tempo runs.


Informational Notes:

Abbreviations

  • HM - Half Marathon
  • MP - Marathon Pace

Interval Workouts

Warm up with distance indicated. Run interval that is prescribed on the training program. Take 2 minutes rest in between intervals. Important: Cool down distance indicated. This is to flush lactic acid from the muscles, which helps recovery for your next run.


Paces

Pace Calculator - http://www.coolrunning.com/engine/4/4_1/96.shtml

5k Pace- Average pace that you have run in a recent 5k.

10k Pace-Average pace that you have run in a recent 10k.

Goal HM Pace-Mile pace that you hope to run at the Suffolk County Half Marathon.

Goal MP-Mile pace that you hope to run at the Suffolk County Marathon.

**On runs where pace is not specified, I recommend that you run 90 seconds-2 minutes slower per mile than goal race pace. For example, if you have a goal pace of 9 minute miles, you should run 10:30-11:00 on these runs.**

Cross Training

Anything that is not running (walking, elliptical, cycling, yoga, Pilates, weight lifting and more). I recommend that cross training sessions last between 30-90 minutes.