TRAINING GUIDE

Suffolk County Marathon, Half Marathon, 10K & 5K Training Programs

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

Background
Programs are 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