PROGRAM DESCRIPTIONS
MARATHON PROGRAMS
*MARATHON LEVELS ARE CATEGORIZED BASED ON TRAINING VOLUMES & NOT TRAINING SPEEDS
OBVIOUSLY, MARATHON PLANS ARE DESIGNED FOR THOSE PREPARING FOR THE 26.2M DISTANCE. ALL PLANS ARE PERIODIZED TO PROGRESS THROUGH A VARIETY OF PHASES TO OPTIMIZE STRENGTH & ECONOMY EARLY IN THE PROGRAM & TO GET MORE SPECIFIC AS WE APPROACH MARATHON DAY. THE TELOS TRAINING SYSTEM IS INFLUENCED BY THE LEGENDARY ARTHUR LYDIARD, THE MARATHON SPECIFIC PHILOSOPHY OF RENATO CANOVA & THE SUB-MAXIMAL, AEROBIC CENTERED TRAINING OF TOM “TINMAN” SCHWARTZ. AFTER 30 YEARS OF COACHING EXPERIMENTATION, WE HAVE DEVELOPED OUR OWN MIX OF ENERGY SYSTEM WORK THAT HAS HAD VERY POSITIVE RESULTS. THE DIFFERENTIATOR OF THE TELOS SYSTEM FROM OTHER SYSTEMS IS THE INTEGRATION OF MENTAL TRAINING TECHNIQUES, PURPOSE WORK & A TEAM ETHOS. THIS IS A UNIQUE SYSTEM THAT KEEPS THE TEAMS SMALL ENOUGH FOR EACH INDIVIDUAL TO BRING THEIR UNIQUE GIFTS TO BEAR ON THE TEAM WHILE STILL GIVING A STRONG CULTURE OF COMMUNITY & CONSISTENT TRAINING PARTNERS TO GET THE MILES IN.
NO MATTER WHICH LEVEL OF TRAINING YOU SELECT, THE PROGRAM WILL BE VERY SIMILAR. ADVANCED LEVEL RUNNERS & INTERMEDIATE LEVEL PROGRAMS WILL TYPICALLY ONLY DIVERGE WHEN IT COMES TO OVERALL WEEKLY VOLUME & NUMBER OF DAYS OF RUNNER PER WEEK. SELECTION OF LEVELS ARE FLUID & CAN BE ADJUSTED THROUGH THE PROGRAMS, IF NECESSARY.
IT IS OUR RECOMMENDATION THAT IF YOU ARE NOT YET AT THIS LEVEL OF WEEKLY VOLUME OR NUMBER OF RUNS PER WEEK recommended below, THAT YOU CONSIDER our free base building foundations or our from scratch programs that will be available in the spring of 2020. Both of these programs are designed to get an athlete “fit enough to train” safely & effectively.
ADVANCED
50-100+ MILES/WEEK
6-7 DAYS OF RUNNING
EITHER 5+ YEARS OF RUNNING OR
5+ MARATHON TRAINING CYCLES
IN OUR VIEW, AN ADVANCED MARATHONER IS RUNNING 6-7 DAYS A WEEK WITH A WEEKLY VOLUME OF 60-100+ MILES A WEEK. SIMPLE MATH PUTS DAILY RUNS IN THE 8-10 MILE RANGE, QUALITY WORKOUTS IN THE 10-14 MILE RANGE & LONG RUNS BETWEEN 14-18 MILES ON DOWN WEEKS & 18-24 MILES ON UP WEEKS.
WE ALSO BELIEVE THAT IN ORDER TO BE CONSIDERED AN ADVANCED MARATHONER ONE MUST HAVE THE EXPERIENCE OF EITHER 5 OR MORE YEARS OF CONSISTENT TRAINING &/OR 5 OR MORE MARATHON TRAINING CYCLES.
“THE MARATHON ALWAYS WINS.” IS A QUOTE STEVE HAS BECOME KNOWN FOR & WITHOUT THE APPROPRIATE UNDERSTANDING & RESPECT FOR THIS FACT, THE DIFFICULTY OF TRAINING CAN BE OVERWHELMING. ADDITIONALLY, WITHOUT THAT MANY YEARS OF AEROBIC DEVELOPMENT & NEUROMUSCULAR RECRUITMENT, THE TELOS SYSTEM CAN BE A PROBLEMATIC MIX OF TOO MUCH VOLUME & TOO MUCH SPEED SIMULTANEOUSLY.
<———THESE ARE RECOMMENDED PREREQUISITES, PLEASE CHECK WITH STEVE TO DISCUSS YOUR BEST OPTION
INTERMEDIATE
30-50+ MILES/WEEK
4-7 DAYS OF RUNNING
EITHER 2+ YEARS OF RUNNING OR
2+ MARATHON TRAINING CYCLES
*THESE ARE RECOMMENDED PREREQUISITES,
PLEASE CHECK WITH STEVE TO DISCUSS YOUR BEST OPTION
IN OUR VIEW AN INTERMEDIATE MARATHONER IS RUNNING 4-7 DAYS A WEEK WITH A WEEKLY VOLUME OF 30-50+ MILES A WEEK. SIMPLE MATH PUTS DAILY RUNS IN THE 4-8 MILE RANGE, QUALITY WORKOUTS IN THE 6-10 MILE RANGE & LONG RUNS BETWEEN 14-18 MILES ON DOWN WEEKS & 18-24 MILES ON UP WEEKS.
WE ALSO BELIEVE THAT IN ORDER TO BE CONSIDERED AN INTERMEDIATE MARATHONER ONE MUST HAVE THE EXPERIENCE OF EITHER 2 OR MORE YEARS OF CONSISTENT TRAINING &/OR 2 OR MORE MARATHON TRAINING CYCLES.
“THE MARATHON ALWAYS WINS.” IS A QUOTE STEVE HAS BECOME KNOWN FOR & WITHOUT THE APPROPRIATE UNDERSTANDING & RESPECT FOR THIS FACT, THE DIFFICULTY OF TRAINING CAN BE OVERWHELMING.
IT IS OUR RECOMMENDATION THAT IF YOU ARE NOT YET AT THIS LEVEL OF WEEKLY VOLUME OR NUMBER OF RUNS PER WEEK, THAT YOU CONSIDER our free base building foundations or our from scratch programs that will be available in the spring of 2020. Both of these programs are designed to get an athlete “fit enough to train” safely & effectively.
SPEED DEVELOPMENT & short race PROGRAMS
speed development in the telos running system is a period of focus on shorter race distances & lower training VOLUMES to allow for full consolidation of marathon training periods. Frequently marathoners stay on the forever marathon racing carousel, never taking time to work on DEVELOPING greater speed & speed economy. By working on other neuromuscular recruitment patterns the marathoner can can take a break from the relentless onslaught of long runs & long run quality workouts. this programs assumes the athlete will be moving back to marathon racing & that the speed development cycle is in preparation for the next marathon cycle.
the short race program is designed for the athlete looking to race distances between 800m & the half marathon. not everyone want to race marathons & this program is for those who are looking for a program that is not just an adjusted marathon cycle for shorter distances. There are different metabolic needs for shorter DISTANCE races & you should be doing a PROGRAM that focuses on the specific skill that your race requires. The Telos Short Race program is designed to get your very best results at these shorter races.
OUR HALF MARATHON PLANS ARE DESIGNED FOR THOSE PREPARING FOR THE 13.1M DISTANCE, BUT ARE VERY EFFECTIVE FOR BEING PREPARED FOR ANY RACE DISTANCE BELOW THE MARATHON. ALL PLANS ARE PERIODIZED TO PROGRESS THROUGH A VARIETY OF PHASES TO OPTIMIZE STRENGTH & ECONOMY EARLY IN THE PROGRAM & TO GET MORE SPECIFIC AS WE APPROACH RACE DAY.
WE DO NOT DISTINGUISH BETWEEN ADVANCED & INTERMEDIATE IN OUR SPEED DEVELOPMENT PROGRAMS. WE FEEL THAT THOSE TERMS RELATE PRIMARILY TO HIGHER VOLUME & NOT TO THE PACES THE ATHLETE RUNS. ALL YOU NEED TO DO IS FALL WITHIN THE MILEAGE RECOMMENDATIONS & BRING A KEEN DESIRE TO TRAIN HARD & SEE SIGNIFICANT IMPROVEMENT.
THERE IS A WIDE RANGE OF WEEKLY MILEAGE FOR THIS GROUP SO THE DAILY MILEAGE RUNS WILL BE DETERMINED AT THE OUTSET OF THE PROGRAM FOR EACH ATHLETE. THERE WILL BE VOLUME BASE ON TWO DISTINCTIVE TYPES OF TRAINING WEEKS: THE UP WEEK & THE DOWN WEEK. THE MILEAGE WILL VARY APPROXIMATELY 15-20% WITH THE DOWN WEEK BEING LOWER.
IT IS OUR RECOMMENDATION THAT IF YOU ARE NOT YET AT THIS LEVEL OF WEEKLY VOLUME OR NUMBER OF RUNS PER WEEK, THAT YOU CONSIDER our free base building foundations or our from scratch programs that will be available in the spring of 2020. Both of these programs are designed to get an athlete “fit enough to train” safely & effectively.
HALF MARATHON
30-70+ MILES PER WEEK
4-7 DAYS OF RUNNING
2+ OF RUNNING EXPERIENCE OR
2+ HALF MARATHON CYCLES
OR
completion of the base building foundations or from scratch programs
*THESE ARE RECOMMENDED PREREQUISITES,
PLEASE CHECK WITH STEVE TO DISCUSS YOUR BEST OPTION
800m/mile/5K/10K
30-75+ MILES PER WEEK
4-7 DAYS OF RUNNING
2+YEARS OF RUNNING EXPERIENCE
OR
completion of the base building foundations or from scratch programs
OUR 5K/10K PLANS ARE DESIGNED FOR THOSE PREPARING FOR THE 3.1 TO 6.2M DISTANCE, BUT ARE VERY EFFECTIVE FOR BEING PREPARED FOR ANY RACE DISTANCE BETWEEN THE HALF MARATHON TO THE MILE. ALL PLANS ARE PERIODIZED TO PROGRESS THROUGH A VARIETY OF PHASES TO OPTIMIZE STRENGTH & ECONOMY EARLY IN THE PROGRAM & TO GET MORE SPECIFIC AS WE APPROACH RACE DAY.
WE DO NOT DISTINGUISH BETWEEN ADVANCED & INTERMEDIATE IN OUR SPEED DEVELOPMENT PROGRAMS. WE FEEL THAT THOSE TERMS RELATE PRIMARILY TO HIGHER VOLUME & NOT TO THE PACES THE ATHLETE RUNS. ALL YOU NEED TO DO IS FALL WITHIN THE MILEAGE RECOMMENDATIONS & BRING A KEEN DESIRE TO TRAIN HARD & SEE SIGNIFICANT IMPROVEMENT.
THERE IS A WIDE RANGE OF WEEKLY MILEAGE FOR THIS GROUP SO THE DAILY MILEAGE RUNS WILL BE DETERMINED AT THE OUTSET OF THE PROGRAM FOR EACH ATHLETE. THERE WILL BE VOLUME BASE ON TWO DISTINCTIVE TYPES OF TRAINING WEEKS: THE UP WEEK & THE DOWN WEEK. THE MILEAGE WILL VARY APPROXIMATELY 15-20% WITH THE DOWN WEEK BEING LOWER.
IT IS OUR RECOMMENDATION THAT IF YOU ARE NOT YET AT THIS LEVEL OF WEEKLY VOLUME OR NUMBER OF RUNS PER WEEK, THAT YOU CONSIDER our free base building foundations or our from scratch programs that will be available in the spring of 2020. Both of these programs are designed to get an athlete “fit enough to train” safely & effectively.
TRAIL/ULTRA RUNNING PROGRAMS
FOR INFORMATION ON OUR TRAIL RUNNING TRACKS THAT CAN BE EASILY ACCOMMODATED WITHIN BOTH
THE ALPHA & ETHOS TEAMS PLEASE REACH OUT DIRECTLY TO STEVE AT SISSON@TELOSRUNNING.COM