"ADVANCED" Antarctica Marathon Training Program
The "Advanced Run" Program is best suited for those who have been running at least 5 times per week for 45-90 minutes for at least one year. If you are running less consider the "Intermediate Run or Run" Program.
DAY Monday Tuesday Wednesday Thursday Friday Saturday Sunday
MODE Run +ST Glacier Run Cross-Training + ST Run Hill Tempo Run Run-Endurance Hill Rest Day
INTENSITY Easy Pace Challenging Moderate Moderate Easy Pace Conversational Pace  
I-RATE SYSTEM 7 - 7.5 8-9 7-8 7-8 7 - 7.5 6.5 - 7.5
HEART RATE 70-75% 80-90% 75-80% 75-80% 70-75% 65-75%
               
WEEK 1 50 minutes *Glacier Hill Workout 40-45 minutes 50 minutes EZ 40 minutes 11 miles Rest
November 19 - 25 Easy Pace 20Run+10Climb+30Run 4x Striders Hilly Course
               
WEEK 2 50 minutes *Glacier Hill Workout 40-45 minutes 50 minutes EZ 40 minutes 12 miles Rest
November 26 - Dec 2 Easy Pace 20Run+10Climb+30Run 4x Striders Hilly Course
               
WEEK 3 45 minutes *Glacier Hill Workout 40-45 minutes 50 minutes EZ 40 minutes 8 miles Rest
December 3 - 9 Easy Pace 20Run+12Climb+30Run 4x Striders [Race Pace Run]
6 miles at race pace
               
WEEK 4 50 minutes *Glacier Hill Workout 40-45 minutes 60 minutes EZ 40 minutes 14 miles Rest
December 10 - 16 Easy Pace 25Run+12Climb+30Run 4x Striders Hilly Course
               
WEEK 5 50 minutes *Glacier Hill Workout 40-45 minutes TEMPO A 40 minutes 16 miles Rest
December 17 - 23 Easy Pace 25Run+15Climb+30Run Workout Hilly Course
               
WEEK 6 45 minutes *Glacier Hill Workout 40-45 minutes 60 minutes EZ 40 minutes 8 miles Rest
December 24 - 30 Easy Pace 25Run+15Climb+30Run 4x Striders [Race Pace Run]
6 miles at race pace
               
WEEK 7 50 minutes *Glacier Hill Workout 40-45 minutes TEMPO A 40 minutes 18 miles Rest
December 31 -Jan 6 Easy Pace 30Run+15Climb+30Run Workout Hilly Course
               
WEEK 8 45 minutes *Glacier Hill Workout 40-45 minutes 50 minutes EZ 40 minutes 10 miles Rest
January 7 - 13 Easy Pace 20Run+20Climb+30Run 4x Striders [Race Pace Run]
7 miles at race pace
               
WEEK 9 60 minutes *Glacier Hill Workout 40-45 minutes TEMPO A 40 minutes 20 miles Rest
January 14 -20 Easy Pace 30Run+20Climb+30Run Workout Hilly Course
               
WEEK 10 45 minutes *Glacier Hill Workout 40-45 minutes 50 minutes EZ 40 minutes 10 miles
January 21 -27 Easy Pace 30Run+20Climb+30Run 4x Striders [Race Pace Run]
7 miles at race pace
               
WEEK 11 60 minutes *Glacier Hill Workout 40-45 minutes TEMPO B 40 minutes 20 miles Rest
January 28 - Feb 3 Easy Pace 30Run+20Climb+30Run Workout Hilly Course
               
WEEK 12 45 minutes *Glacier Hill Workout 40-45 minutes 50 minutes EZ 40 minutes 10 miles Rest
February 4 - 10 Easy Pace 20Run+15Climb+30Run 4x Striders [Race Pace Run]
7 miles at race pace
               
WEEK 13 60 minutes *Glacier Hill Workout 40-45 minutes TEMPO B 40 minutes 21 miles Rest
February 11 - 17 Easy Pace 30Run+25Climb+30Run Workout Hilly Course
               
WEEK 14 60 minutes *Glacier Hill Workout 40-45 minutes 50 minutes EZ 40 minutes 12 miles
February 18 - 24 Easy Pace 25Run+20Climb+30Run 4x Striders Last 4 miles at race pace
Hilly Course
               
WEEK 15 50 minutes TRAVEL to BA Easy Run in BA Easy Run in BA Easy Run in BA Travel to Ushuaia At Sea
February 25 - March 2 Easy Pace 40-60 minutes 40-60 minutes 40-60 minutes Rest Day Walk and Stretch
Warm Weather Warm Weather Warm Weather
               
WEEK 16 Rest & Explore Rest & Explore ANTARCTICA Rest & Explore Rest & Explore Rest & Explore Travel Home
March 3 - 5 Stretch and Walk Stretch and Walk MARATHON!! Stretch and Walk Stretch and Walk Stretch and Walk
Warm-up:  walking 5 minutes at an easy pace prior to every run workout to gradually increase circulation to working muscles, heart and breathing rates.
Cool-down: walking 5 minutes at an easy pace after to every run workout to gradually bring heart rate and breathing back to normal levels.
Flexibility:  Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.      
*Striders= After the walking cool down, perform 4 strides by gradually increasing running pace for 30 seconds until a fast but controlled pace is reached, focusing on form and quick foot strike.  Follow with one minute of easy walking.  Repeat 4 times.
Heart Rate= Using a heart monitor maintain a range between the prescribed percentages…65-75% of estimated maximum heart rate.  
I-Rate= Rate of perceived exertion.  Rate your level of intensity by how you feel, 1-10.  1 being at rest and 10- being an all out level.  Use this system to stay in the smart training range listed on the training program (i.e. 6-7)
Cross-Training= Include activities that are non running or  and will supplement your running preparation for the race.  Cycling or spinning, hiking on trails, stairclimbing pilates/yoga.  Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout.
Endurance Pace=  Conversational pace should be at a slow, and comfortable-conversational pace.  You should be at a pace where you can hold a conversation easily.  Heart rate zone of 65-75% of maximum or I-Rate of 6-7.5. Note: heart rate will gradually climb due to fatigue and dehyration.  Allow for a 5% increase and max heart rate of 75% of maximum rather than slowing pace to stay within zone. 
ST= Strength Training and flexibility:  A strong foundation will prevent overuse injuries and improve running efficiency.  Especially on trail races.  Include a total body strength training regimen twice per week on the scheduled days.  Avoid strength training the day before or after the long runs.
Easy [EZ] Pace:  Easy to moderate pace at 70-75% of maximum heart rate or an iRate level of 7+.  A pace you could go at for along time easily.
Moderate Pace:  Moderate pace at 75-80% of maximum heart rate or an iRate level of 7-8.  A pace where you can hear your breathing, but not breathing hard.
Endurance Run=  The Endurance Run should be at a slow, and comfortable-conversational pace.  You should be at a pace to hold a conversation easily.  Heart rate zone of 65-75% of maximum or I-Rate of 6-7.  Try to run your long runs on hills and trails as much as possible. The marathon course rolls the entire course through short, steep hills and long gradual hills.
Race Pace Run:= This workout is only effective if you run it at your planned marathon pace and no faster.  Run first 2 miles of run at easy, endurance pace and remainder miles at planned marathon pace (race pace).  This is a great way to train mentally for the race and teach your body the pace needed on race day.  The key is to run at race pace and no faster.  It is optimal to try and train on rolling trails or country roads to simulate race day terrain.
*Glacier Hill Workout:   Warning!!.  This workout is very challenging, but will prepare you well for the physical and mental challenges on the Antarctica Marathon.  Make sure to take the climbing pace easy at first and let your body adapt.  The race course rolls the entire way and also includes a climb [hike] up a glacier on snow up 17% grade incline about 2/3 of a mile (1K). To preform the Glacier Hill Workout, warm-up walking 5 minutes at a brisk pace. Run the scheduled Glacier Hill Workout [Run20+Climb10+Run30] means Run easy for 20 minutes, then Climb stairs, on a climbing machine at the gym or elevate a treadmill to max incline 12-15% and climb for 10 minutes, finish with Running at easy to moderate pace for 30 minutes.  Cool down with 5 minutes of walking.  This will train your mind and body for the Glacier climb you will run twice on the marathon course.  Include hills in the run segments of this workout.  If you are new to hills, start with 2-4% and vary the time and incline, then build to 4-6% gradually.  Note:  you can also perform the climb at the beginning or end of the run if that works better with your terrain (i.e. if you are running hills outdoors - then climbing in the gym or on stairs)
*Tempo "A" Workout:  Warm-up walking 5 minutes at a brisk pace.  Run 10 minutes at an easy pace.  Repeat 4 times: Run 5 minutes comfortably hard or Tempo pace at 80-85% heart rate or 8-8.5 on I-Rate Scale followed by 2 minutes easy paced running to recover.  Cool down with 5 minutes easy paced running and 5 minutes walking. Run these workouts on a rolling course of hills or on a treadmill with hills varying from 3-6%.  Run this workout on hills if possible.
*Tempo "B" Workout:  Warm-up walking 5 minutes at a brisk pace.  Run 10 minutes at an easy pace.  Repeat 2 times: Run 10 minutes comfortably hard or Tempo pace at 80-85% heart rate or 8-8.5 on I-Rate Scale followed by 2 minutes easy paced running to recover.  Cool down with 5 minutes easy paced running and 5 minutes walking.  Run these workouts on a rolling course of hills or on a treadmill with hills varying from 3-6%.  Run this workout on hills if possible.