The New Hampshire native has a 10,000m pr of 28:08.04 and a marathon pr of 2:18.48. Matt, who recently finished an excellent 3rd over 10,000m at the USATF Championships, is currently preparing for the New York City Marathon. Here's a look at how he trains.
What is the general philosophy behind your training?
I believe in training that is based on strength and aerobic capacity first and foremost. I do lots of long easy runs and hard aerobic runs before I get into any faster/shorter runs.
Who is your coach?
I actually pretty much coach myself, with the help of a few other people.
Who do you train with (or do you do most of your runs, workouts alone)?
I do almost all of my training alone. Once or twice a week I will meet with some people to train.
What is your average weekly mileage during the winter? During the summer?
During the winter my mileage builds to a max of about 85 or 90 miles. During the summer I will get up to about 110 or so miles per week.
What is the most mileage you have done in a week?
I ran about 120 miles in one week getting ready for the New York Marathon
How far is your usual long run?
I do a weekly long run of about 2 hours or about 18 miles
Do you incorporate any non-running activities into your training - eg pool running, weights etc...?
I actually don't incorporate very much non-running activity into my weekly training. I do some abdominal work, but that's about all
Sample Week at START of Marathon Season:
Monday: 10 miles easy run of around 70 minutes
Tuesday: AM easy 4 miles / PM 25 minute warm-up and 5 X 1K repeat at about 2:55 with 2 minutes rest. 25 minute cool-down
Wednesday: AM easy 5 mile run / PM easy 10 miles of about 70 minutes
Thursday: Easy 9 mile run of about 60 minutes
Friday: AM easy 4 mile run / PM 3 mile warm-up followed by 5 miles at 5:00 pace followed by 3 mile cool-down
Saturday: AM 4 mile easy run / PM 8 mile easy run
Sunday: 2 hour long run or about 18 miles
Sample Week during most intense part of Marathon training:
Monday: AM easy 45 minute run or about 6 miles / PM 70 minute run of 10 miles
Tuesday: AM 30 minutes easy or 4 miles / PM 3 mile warm-up followed by 5 X Mile repeat at 4:45 or so followed by 3 mile cool-down
Wednesday: AM 35 minutes easy or 5 miles / PM 70 minute run of about 10 miles
Thursday: Easy 70 minute run of 10 miles
Friday: 3 mile warm-up followed by 10 miles at marathon pace of 5:05 or so followed by 3 mile cool down
Saturday: AM easy 30 minute run / PM easy 70 minute run
Sunday: Long run of about 23 miles or 2:30
Sample Week during the taper period of marathon training (week of race).:
Monday: Off no running
Tuesday: AM 60 minutes easy running / PM easy 25 minute run
Wednesday: 3 mile warm-up followed by 5 X 1 kilometer at marathon race pace followed by 3 mile cool down
Thursday: AM easy 25 minute run / PM easy 35 minute run
Friday: Easy 30 minute run
Saturday: Easy 25 minutes with a few light strides
Sunday: Marathon race day
How does your 10,000m training differ from your marathon training?
I will do just little less miles no my recovery days and the track workouts are a little more intense
For the marathon, please give a couple (2/3) of your key workouts
My key workout is the tempo run that I do once a week. That run is done at between 4:45 and 5:10 pace for 5-12 miles. I also do a workout that is in-and-out miles for twelve miles. That is alternating miles of 5:00 pace and 6:00 pace.
For the 10,000m, please give a couple (2/3) of your key workouts
The most important workout is doing 1K repeats at race pace. I will do as many as 8 or so. I also will do 20 times 400 meters at about 63-65 seconds.
Favorite Workout:
My favorite is doing an easy run with my fiance. But my favorite workout is doing a fartlek on the trails
