SCHEDULE FOR ATHLETES
Los Angeles Marathon
March 19th, 2017
Schedule By: Coach David A. Levine
It is critical that you begin your training with low intensity, Aerobic training, or you will never be your best.
FOCUS: Build Volume (Low Heart Rate) Form & Strength
Sept. 17 - 18
Monday Tuesday
Wednesday Thursday Friday
Ability #1
Ability #2
Sept. 19 - 25
Ability #1
Ability #2
Sept. 26 –
Oct. 2
Ability #1
Ability #2
Oct. 3 – 9
Ability #1
Ability #2
Monday
0:30
Aerobic
DAY
OFF
Tuesday
DAY OFF
Base Phase One
Saturday Sunday
Notes 27
3 Miles
Aerobic
3 Miles
Aerobic
X-Train
0:30
0:30
Aerobic
& X-Train
Kick Off
Saturday!!
Kick Off
Saturday!!
Sunday
X-Train
0:30
Notes 26
Wednesday Thursday
0:40 Aerobic 0:30
Aerobic
DAY OFF
0:35
Aerobic
Friday
DAY
OFF
DAY
OFF
Saturday
4 Miles
Aerobic
4 Miles
Aerobic
Monday Tuesday
Wednesday
Friday
Saturday Sunday
0:30
Aerobic
DAY
OFF
DAY OFF
0:45 Aerobic 0:35
Aerobic
DAY OFF
0:35
Aerobic
DAY
OFF
DAY
OFF
5 Miles
Aerobic
5 Miles
Aerobic
X-Train
0:30
Monday
0:30
Aerobic
DAY
OFF
Tuesday
DAY OFF
Wednesday Thursday
0:45 Aerobic 0:30
Aerobic
DAY OFF
0:40
Aerobic
Friday
DAY
OFF
DAY
OFF
Saturday
6 Miles
Aerobic
6 Miles
Aerobic
Sunday
X-Train
0:30
0:35
Fartlek
0:40
Fartlek
0:40
Fartlek
Thursday
0:30
Aerobic
& X-Train
Notes 25
0:30
Aerobic
& X-Train
Notes 24
0:30
Aerobic
& X-Train
Helpful Terms:
Aerobic = Zone Two  an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing;
slower than marathon pace
X-Train = Cross-Training  anything other than running (swim, bike, strength train)
Fartlek = periods of fast running, intermixed with periods of slower running
SCHEDULE FOR ATHLETES
Los Angeles Marathon
March 19th, 2017
Schedule By: Coach David A. Levine
FOCUS: More Volume (Low Heart Rate) Form & Strength
Oct. 10 - 16
Ability #1
Ability #2
Oct. 17 -23
Ability #1
Ability #2
Oct. 24 -30
Ability #1
Ability #2
Oct. 31 Nov. 6
Ability #1
Ability #2
Base Phase Two
Monday
0:30
Aerobic
DAY
OFF
Monday
0:30
Aerobic
DAY
OFF
Monday
0:30
Aerobic
DAY
OFF
Monday
Tuesday
DAY
OFF
0:30
Fartlek
Tuesday
DAY
OFF
0:40
Fartlek
Tuesday
DAY
OFF
0:40
Fartlek
Tuesday
Wednesday
0:30
Aerobic
DAY OFF
Thursday
0:30
Aerobic
0:30
Aerobic
Wednesday Thursday
0:45 Aerobic 0:35
Aerobic
DAY OFF
0:45
Aerobic
Wednesday Thursday
0:45 Aerobic 0:45
Aerobic
DAY OFF
0:50
Aerobic
Wednesday Thursday
Friday
DAY
OFF
DAY
OFF
Friday
DAY
OFF
DAY
OFF
Friday
DAY
OFF
DAY
OFF
Friday
Saturday
4 Miles
Aerobic
4 Miles
Aerobic
Saturday
7 Miles
Aerobic
7 Miles
Aerobic
Saturday
8 Miles
Aerobic
8 Miles
Aerobic
Saturday
Sunday
X-Train
0:30
0:30
Aerobic
&
X-Train
Sunday
X-Train
0:30
0:35
Aerobic
& X-Train
Sunday
X-Train
0:30
0:35
Aerobic
&
X-Train
Sunday
0:30
Aerobic
DAY
OFF
DAY
OFF
0:45
Fartlek
0:45 Aerobic 0:45
Aerobic
DAY OFF
0:55
Aerobic
DAY
OFF
DAY
OFF
9 Miles
Aerobic
9 Miles
Aerobic
X-Train
0:30
0:40
Aerobic
& X-Train
Notes23
Cut back
week
Cut back
week
Notes22
Notes21
Notes20
Helpful Terms:
Aerobic = Zone Two  an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing;
slower than marathon pace
X-Train = Cross-Training  anything other than running (swim, bike, strength train)
Fartlek = periods of fast running, intermixed with periods of slower running
SCHEDULE FOR ATHLETES
Los Angeles Marathon
March 19th, 2017
Schedule By: Coach David A. Levine
FOCUS: More Volume (Low Heart Rate) Form & Strength
Base Phase Three
Nov. 7 - 13
Ability #1
Monday
0:30
Aerobic
Tuesday
DAY
OFF
Wednesday Thursday Friday
0:30 Aerobic 0:30
DAY
Aerobic
OFF
Saturday
6 Miles
Aerobic
Sunday
X-Train
0:30
Ability #2
DAY
OFF
0:30
Fartlek
DAY OFF
DAY
OFF
6 Miles
Aerobic
0:30
Aerobic
& X-Train
Cut back
week
Tuesday
DAY
OFF
0:50
Fartlek
Tuesday
DAY
OFF
0:55
Fartlek
Tuesday
Wednesday Thursday
0:50 Aerobic 0:45
Aerobic
DAY OFF
1:00
Aerobic
Wednesday Thursday
0:50 Aerobic 0:50
Aerobic
DAY OFF
1:10
Aerobic
Wednesday Thursday
Friday
DAY
OFF
DAY
OFF
Friday
DAY
OFF
DAY
OFF
Friday
Saturday
12 Miles
Aerobic
12 Miles
Aerobic
Saturday
14 Miles
Aerobic
14 Miles
Aerobic
Saturday
Sunday
X-Train
0:35
1:00
Aerobic
& X-Train
Sunday
X-Train
0:40
1:10
Aerobic
&
X-Train
Sunday
Notes18
DAY
OFF
0:55
Fartlek
0:30
0:30
Aerobic
Aerobic
0:45 Aerobic 0:50
MRP
DAY
OFF
DAY
OFF
15 Miles
Aerobic
15 Miles
Aerobic
X-Train
0:30
0:50
Aerobic
& X-Train
Nov. 14 - 20 Monday
Ability #1
0:35
Aerobic
Ability #2
DAY
OFF
Nov. 21 - 27 Monday
Ability #1
0:40
Aerobic
Ability #2
DAY
OFF
Nov. 28 Monday
Dec. 4
Ability #1
0:30
Aerobic
Ability #2
DAY
OFF
0:30
Aerobic
w/ hills
Notes19
Cut back
week
Notes17
Notes16
Helpful Terms:
Aerobic = Zone Two  an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing;
slower than marathon pace
X-Train = Cross-Training  anything other than running (swim, bike, strength train)
Fartlek = periods of fast running, intermixed with periods of slower running
SCHEDULE FOR ATHLETES
Los Angeles Marathon
March 19th, 2017
Schedule By: Coach David A. Levine
Focus: Build Intensity
Building Phase Four
Dec. 5 - 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Notes15
Holiday
Ability #1
10 X 300 M 0:30
8 Miles
X-Train
0:30
DAY
DAY
Half
Aerobic OFF
OFF
@ track
MRP
Aerobic
0:40
Marathon
Ability #2
DAY
OFF
0:30
Aerobic
16 X 300 M 0:30
@ track
MRP
DAY
OFF
Dec. 12- 18
Ability #1
Monday
0:35
MRP
DAY
OFF
Tuesday
DAY
OFF
0:55
Aerobic
Wednesday
8 X 400 M
@ track
12 X 400 M
@ track
= 3 miles
Friday
DAY
OFF
DAY
OFF
Ability #2
Dec. 19- 25
Ability #1
Ability #2
Thursday
0:55
Aerobic
0:50
MRP
8 Miles
Aerobic
Saturday
16 Miles
Aerobic
8 Miles
Aerobic; 8
w/ hills
Miles
MRP
Monday Tuesday Wednesday Thursday Friday Saturday
0:40
DAY
5 X 500 M; 1:00
DAY
18 Miles
MRP
OFF
3 X 200 M Aerobic
OFF
Aerobic
@ track
DAY
1:00
8 X 500 M; 0:40
DAY
18 Miles
OFF
Aerobic 5 X 200 M MRP
OFF
Aerobic
w/ hills
@ track
0:30
Aerobic
& X-Train
Sunday
X-train
0:45
0:55
Aerobic
& X-Train
Cut back
week
Sunday
X-Train
0:50
Notes13
Notes14
1:00
Aerobic
& X-Train
Dec. 26 –
Jan. 1
Ability #1
Monday Tuesday Wednesday Thursday Friday Saturday
Sunday
Notes12
0:30
MRP
DAY
OFF
Ability #2
DAY
OFF
0:40
Aerobic
2 X 600 M;
2 X 200 M
@ track
3 X 600 M;
3 X 200 M
@ track
0:30
Aerobic
DAY
OFF
10 Miles
Aerobic
X-Train
0:30
Cut back
week
0:30
MRP
DAY
OFF
10 Miles
Aerobic
0:30
Aerobic
& X-Train
Cut back
week
w/ hills
Helpful Terms:
Aerobic = Zone Two  an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing;
slower than marathon pace
Marathon Race Pace (MRP) = Zone Three; Lactate Threshold  higher intensity than Aerobic
X-Train = Cross-Training  anything other than running (swim, bike, strength train)
SCHEDULE FOR ATHLETES
Los Angeles Marathon
March 19th, 2017
Schedule By: Coach David A. Levine
Focus: Begin
Jan. 2 - 8
Monday
Ability #1
0:45
MRP
Building
Tuesday
DAY
OFF
Thursday
0:40
Aerobic
Friday
DAY
OFF
Building Phase Five
Saturday Sunday Notes11
12 Miles
X-Train
MRP
0:50
0:45 MRP
w/ hills
DAY
OFF
12 Miles
MRP
Wednesday
4 X 7:00 @
AT off 3:00
4 X 7:00 @
T Pace off
2:00
Thursday
0:40
Aerobic
0:45 MRP
w/ hills
Friday
DAY
OFF
DAY
OFF
Saturday Sunday Notes10
18 Aerobic X-Train
0:50
1:00
9 Miles
Aerobic; 9 Aerobic
& X-Train
Miles
MRP
Tuesday Wednesday
DAY
2 X 7:30 @
OFF
T Pace off
3:00
0:35
3 X 7:30 @
Aerobic T Pace off
2:00
Tuesday Wednesday
DAY
4 X 7:30 @
OFF
T Pace off
3:00
1:00
4 X 7:30 @
Aerobic T Pace off
2:00
Thursday
0:30
Aerobic
Friday
DAY
OFF
Saturday
6 Miles
MRP
Sunday
X-Train
0:50
0:30 MRP
w/ hills
DAY
OFF
6 Miles
MRP
0:30
Cut back
Aerobic
week
& X-Train
Thursday
0:45
Aerobic
Friday
DAY
OFF
Saturday
13 Miles
MRP
Sunday
X-Train
0:30
1:00
MRP
DAY
OFF
13 Miles
MRP
0:30
Aerobic
& X-Train
Ability #2
DAY OFF
1:00
Aerobic
Jan. 9 - 15
Ability #1
Monday
0:50 MRP
Tuesday
DAY
OFF
1:00
Aerobic
w/ hills
Ability #2
DAY OFF
Jan. 16 - 22
Ability #1
Monday
0:55
MRP
w/ hills
DAY OFF
Ability #2
Jan. 23 - 29
Ability #1
Ability #2
Monday
0:30
MRP
w/ hills
DAY OFF
Intensity
Wednesday
4 X 6:30 @
T Pace off
3:00
4 X 6:30 @
T Pace off
2:00
w/ hills
1:00
Aerobic
& X-Train
Notes 9
Cut back
week
Notes 8
Helpful Terms:
Aerobic = Zone Two  an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing;
slower than marathon pace
Marathon Race Pace (MRP) = Zone Three; Lactate Threshold  higher intensity than Aerobic
X-Train = Cross-Training  anything other than running (swim, bike, strength train)
T = Threshold  improves endurance; done at about 88-92% maximum heart rate
SCHEDULE FOR ATHLETES
Los Angeles Marathon
March 19th, 2017
Schedule By: Coach David A. Levine
Focus: Building Intensity
Jan. 30 –
Monday Tuesday Wednesday
Feb. 5
0:50
DAY
4 X 8:00 @
Ability #1
MRP
OFF
T Pace off
w/ hills
3:00
Ability #2
DAY
OFF
1:00
Aerobic
Feb. 6 – 12
Ability #1
Monday
0:30
MRP
w/ hills
DAY
OFF
Tuesday Wednesday
DAY
4 X 9:00 @
OFF
T Pace, off
3:00
0:40
4 X 9:00 @
Aerobic T Pace, off
2:00
Tuesday Wednesday
4 X 10:00 @
DAY
T Pace, off
OFF
Ability #2
Feb. 13 - 19
Ability #1
Ability #2
Monday
0:50
MRP
w/ hills
DAY
OFF
0:55
Aerobic
4 X 8:00 @
T Pace off
2:00
3:00
4 X 10:00 @
T Pace, off
2:00
Thursday
Peak Building Phase Six
Friday Saturday Sunday
Notes 7
0:50
Aerobic
DAY
OFF
20 Miles
Aerobic
X-Train
0:50
0:10 MRP;
0:15 T Pace;
0:10 MRP;
w/ hills; 0:15
T Pace;
0:10 MRP
DAY
OFF
20 Miles
Aerobic
1:00
Aerobic &
X-Train
Thursday
0:30
Aerobic
Friday
DAY
OFF
Saturday Sunday
10 Miles X-Train
Aerobic 0:55
0:30 MRP
w/ hills
DAY
OFF
10 Miles
Aerobic
Thursday
0:50
Aerobic
Friday
DAY
OFF
Saturday Sunday
13.1 Miles X-Train
H.MRP
0:30
0:10 MRP;
0:15 T Pace;
0:10 MRP;
w/ hills; 0:15
T Pace;
0:10 MRP
DAY
OFF
13.1 Miles 0:45
H.MRP
Aerobic &
0:30
Aerobic
& X-Train
Surf City
Full & Half
Marathon
Surf City
Full & Half
Marathon
Notes 6
Cut back
week
Cut back
week
Notes 5
X-Train
Feb. 20 - 26
Ability #1
Monday
1:00
MRP
w/ hills
Tuesday Wednesday
DAY
2 X 20:00
OFF
@ T Pace,
off 5:00
Thursday
1:00
Aerobic
Friday
DAY
OFF
Saturday Sunday
20 Miles X-Train
Aerobic 0:30
Notes 4
Final Build
Week
Ability #2
DAY
OFF
1:00
Aerobic
0:10 MRP;
0:15 T Pace;
0:10 MRP;
w/ hills
0:15 T Pace;
0:10 MRP
DAY
OFF
10 Miles
Aerobic;
10
Miles
MRP
Final Build
Week
2 X 20:00
@ T Pace,
off 5:00
1:00
Aerobic &
X-Train
Helpful Terms:
Aerobic = Zone Two  an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing; slower than
marathon pace
Marathon Race Pace (MRP) = Zone Three; Lactate Threshold  higher intensity than Aerobic
X-Train = Cross-Training  anything other than running (swim, bike, strength train)
T = Threshold  improves endurance; done at about 88-92% maximum heart rate
SCHEDULE FOR ATHLETES
Los Angeles Marathon
March 19th, 2017
Schedule By: Coach David A. Levine
Focus: Building Intensity, Then TAPER
Exponential Taper Phase Seven
Feb. 27 –
Mar. 5
Ability #1
Monday Tuesday
Wednesday
Thursday
Friday
Saturday Sunday Notes 3
0:40 I Pace
0:50
Aerobic
DAY
OFF
Exponential
Taper - 8 hours
of sleep a night
0:50
MRP
w/ hills
Monday Tuesday
0:30
DAY
MRP
OFF
w/ hills
DAY
0:30
OFF
MRP
w/ hills
Monday Tuesday
0:30
DAY
MRP
OFF
w/ hills
DAY
0:30
OFF
MRP
w/ hills
Monday Tuesday
0:40 I Pace
0:30
MRP
DAY
OFF
6 Miles
MRP
Exponential
Taper - 8 hours
of sleep a night
Thursday
0:30
Tempo
Friday
DAY
OFF
0:30
Tempo
DAY
OFF
Wednesday
0:20 MRP
Thursday
00:10
Tempo
Friday
DAY
OFF
8 Miles
MRP
w/ hills
8 Miles
MRP
w/ hills
Saturday
6 Miles
MRP
w/ hills
6 Miles
MRP
w/ hills
Saturday
0:10
MRP
X-Train
0:30
Aerobic
Ability #2
0:30
MRP
w/ hills
DAY
OFF
0:20 MRP
0:20
Tempo
DAY
OFF
0:10
MRP
RACE
DAY!!!
Wednesday
Thursday
Friday
Saturday Sunday Notes
Walk
Slow
Walk
Slow
0:30
Walk
DAY OFF
0:30
Walk
0:30 in
Water
DAY
OFF
DAY
OFF
VICTORY
LAP!
VICTORY
LAP!
Mar. 6 – 12
Ability #1
Ability #2
Mar. 13- 19
Ability #1
Ability #2
Mar. 20- 26
Ability #1
Ability #2
DAY
OFF
DAY OFF
0:30 in
Water
w/ hills
Wednesday
0:20 I Pace
0:20 I Pace
Sunday Notes 2
X-Train Exponential
Taper - 8 hours
of sleep a night
30 mins Exponential
Taper - 8 hours
MRP
of sleep a night
Sunday Notes 1
RACE Go Out Easy &
Have FUN!
DAY!!! LA Marathon
DAY
OFF
DAY
OFF
Go Out Easy &
Have FUN!
LA Marathon
Recovery
Week
Recovery
Week
Helpful Terms:
Aerobic = Zone Two  an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing; slower than
marathon pace
Marathon Race Pace (MRP) = Zone Three; Lactate Threshold  higher intensity than Aerobic
X-Train = Cross-Training  anything other than running (swim, bike, strength train)
I = Interval  this stresses aerobic power and is done at about 98% maximum heart rate
SCHEDULE FOR ATHLETES
Los Angeles Marathon
March 19th, 2017
Schedule By: Coach David A. Levine
Chart of Target Paces:
Pace Group
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10
Race Pace
7:30
8:00
8:30
9:00
9:30
10:00
10:30
11:00
11:30
12:00
Aerobic Pace
9:00
9:30
10:00
10:30
11:00
11:30
12:00
12:30
13:00
13:30
1 Mile Pace
5:49
6:12
6:35
6:58
7:22
7:45
8:08
8:32
8:55
9:18
5K Pace
6:30
6:55
7:20
7:45
8:15
8:40
9:10
9:30
9:55
10:30
10K Pace
7:00
7:30
8:00
8:30
9:00
9:15
9:30
10:00
10:30
11:00
Half Marathon Pace
7:00
7:30
7:55
8:25
8:55
9:20
9:55
10:15
10:45
11:20
R/W
R/W
R/W
R/W
R/W
#1
#2
#3
#4
#5
11:20
12:30
13:40
14:50
16:00
12:50
14:00
15:10
16:20
17:30
8:40
9:40
10:32
11:25
12:18
9:50
10:50
11:50
12:50
13:50
10:30
11:30
12:30
13:30
14:30
10:35
11:40
12:45
13:50
14:55
Walk #1
Walk #2
Walk #3
15:00
17:00
20:00
16:30
18:30
21:30
11:20
12:55
15:00
12:45
14:30
17:00
13:30
15:30
18:00
13:45
15:40
18:15
Helpful Terms:
Aerobic = Zone Two  an intensity level where you feel as if you could go forever; you can talk
without noticeable pauses for breathing; slower than marathon pace
Marathon Race Pace (MRP) = Zone Three; Lactate Threshold  higher intensity than Aerobic
AT = Zone Four; Anaerobic Threshold  higher heart rate; heavier breathing; 5K or 10K level
of intensity, 85% of maximum heart rate
X-Train = Cross-Training  anything other than running (swim, bike, strength train)
Fartlek = periods of fast running, intermixed with periods of slower running
T = Threshold  improves endurance; done at about 88-92% maximum heart rate
I = Interval  this stresses aerobic power and is done at about 98% maximum heart rate
R = Reps  improves speed and economy done at mile pace
Distance Conversion:
200m
300m
400m
500m
600m
= .125 miles
= .186 miles
= .248 miles
= .310 miles
= .373 miles