While
I plan to add another chapter or two (like “Strength Training For Distance
Runners”) to the free book I have been publishing here over the last 6 months,
I wanted to pause to give everyone a heads-up on a new resource I have
established to help runners.
As I have said before, to me coaching is all about
stewardship, using the knowledge and experience I have gained over 40 years as
a runner, and 10+ years as a coach, to help others pursue and achieve their
running goals. But I want to help more than just the runners who want and can
afford personal coaching. So I am publishing this resource website, free for
all (runners and coaches alike) to read and enjoy, maybe learn something from
it, or potentially have it prompt them to look at something from a slightly
different viewpoint. If any of those happen and help you or your runners
in pursuit of running goals, mission accomplished.
To that end, I have transformed the Maximum
Performance Running (“MPR”) website into
a resource website for distance runners.
Here is what it includes so far:
Race Times – a page contains a chart
of equivalent race times over all popular race distance from 5k to marathon. The charts subdivided by the type of runner
you are and your mileage level so customize it to you and see what times you
could expect at various race distances. Your race times assign you a certain
point level which you can use to determine your most effective training paces
(listed on the Training Paces page).
Training Paces – this page shows you
the most effective training paces (per mile and per kilometer) for your runs
and workouts given your fitness level, based on the race times charts. Having
these most effective paces helps you get the most out of each workout and the
time you spend training. The charts on
this page can also show you where you need to progress to in your training in
order to run your goal times.
Workouts – a complete list of
recommended workouts for distance runners including their purpose and notes and
tips and how to best execute each. Each workout has a good range of
durations and paces allowing for customization, variety and progression options
within each workout type. We’ll be adding notes and tips on how to build
in progressions in distance and paces in the near future.
Free Training Programs – 92 different
training programs for the marathon and half marathon (46 programs for each
race). The programs are organized by number of runs per week, mileage
level, and length of program. From beginner to age group champion, it’s
easy to find an effective program for you.
Custom Programs – Can't find a free
training program that is just right for you or your situation? I will
personally design a custom training program specifically for you, for your
personal situation, your strengths and weaknesses and your work, life and race
schedules. And you'll be giving back as you get faster as 15% of all
custom program proceeds are donated to charity.
About/Coaching – My Personal
Coaching option and a background summary on me as a coach and some of my
coaching highlights, so you know from where the information on this site comes
from.
Race Paces – this is a handy
reference charts showing you the per mile and per kilometer paces for race
times and distances from 5k to the marathon. Know exactly the pace you need to hit to get the time you are
after.
Marathon Calendar – a listing by month,
and link to, all marathons in the U.S. and Canada with over 500 finishers last
year. Great page to visit as you plan out your racing year.
FAQ – a listing of the most
frequently asked questions that I hears from runners and my answers. Good
starting point to get many of your running questions answered. Including how much to adjust your running paces in warm weather.
Free Book – A link to each
chapter in the book I published here.
This is the initial version of this site but continue to check back often as new information will be added (a strength
training page is in the works), and current information will be updated as
warranted. We never stop learning so
this site will never be static. And
… we’ll even keep working on the
formatting to make it easier to use. :-)
Tell your running friends about the site,
link to it on your blog and social media, and help us get the word out about
this new resource. Also please send me
any feedback you have or questions you’d like to see on the FAQ section.
Happy Running,
Coach Mark Hadley
