From Paul Tergat’s book, Running to the Limit, written with Jurg Wirz, Meyer & Meyer Sport, 2005, I found this interesting marathon training plan.
He follows a standard marathon training program that includes one long run, one long interval, and one short interval session per week. He mentions that his typical morning runs are always between medium and fast paced, with the afternoon run at slow to medium. The long runs “are not slow at all.” Prior to the Atlanta Olympics, Tergat claims to have been running up to 300 kilometers per week-that’s 187 miles.
Importance of running on hills
Tergat’s long time coach, Dr. Gabriel Rosa, suggests that training at higher elevations is valuable, as is training on hills. “Somebody who always runs on the flat will after some time lose his strength.”